Pregnancy and lactation are essential stages in a woman’s life. There are many reasons for that, but majorly because they involve taking care of someone who’s helplessly dependent on you. Hence, it’s necessary to know all you ought to about these stages to navigate appropriately. There are numerous sources of information and tips for mothers and those planning to get pregnant.
During this period, so many changes occur in our bodies. Therefore, there’s a need to pay more attention to certain things that we usually neglect. That includes things like vitamins and fluid intake. That’s because they affect us and provide health benefits both for mother and baby. We’ll discuss the effect and benefits of appropriate fluid intake and how to maintain it.
General Benefits of Staying Hydrated
Water is essential for lots of bodily functions in humans. Therefore, a balanced diet isn’t complete without it. Adequate intake provides several benefits, including better digestion, homeostasis, removal of waste products, joint lubrication, and even aiding weight loss. Experts have proven lots of them with various studies, and there are even more specific advantages unmentioned.
Hindrances to Adequate Hydration
Different things hinder people from consuming enough fluids. One primary reason is the lack of consciousness for water intake. Many people only take a drink when they’re thirsty. However, various researches show that it’s usually not enough. Another reason is the absence of access to clean and sustainable sources of water. However, we can rectify that with water distillers.
Staying Hydrated During Pregnancy
During pregnancy, there’s an alteration in the water content and needs of the body. These changes include more frequent urination and the call for the appropriate amniotic fluid volume. Although the body system tries to regulate itself, you also have to play your part. Thence, it’s necessary to increase our fluid intake to accommodate the fetus’s requirements and personal fluid balance.
Staying Hydrated After Pregnancy
After giving birth, breastfeeding is essential, and doctors even recommend exclusive breastfeeding for a few months. Breast milk contains about 87% water, and due to the feeding frequency, it’s an additional avenue for water loss for new mothers. Hence, it would help if you augment by consuming enough water to balance your system. However, it doesn’t directly affect milk production.
Simple Tips to Ensure Water Intake
Now that we understand the vitality of adequate fluid intake, it’s essential to know how to go about it. From the World Health Organization (WHO) data, there’s an over 100% increase in pregnant women’s water requirements. That gives about 4800ml and 5500ml during pregnancy and lactation, respectively. Therefore, we’ll discuss some tips for ensuring to achieve them subsequently.
1. Know the Amount You Need and Set a Goal
Earlier, we mentioned the WHO reference values for total water intake. However, some countries and continents also have their references. It’s noteworthy that these values also account for fluids from food and beverages. It doesn’t mean you should drink that amount of water alone. Although it’s impossible to know the exact water content in some foods, knowing that gives a better perspective.
2. Take Note of Your Water Routine
After you understand your fluid need and set goals, you must set reminders. They help to be more deliberate about your water consumption. It’s essential because waiting till you’re thirsty or only when you remember may not be sufficient, as established by some studies. Therefore, it helps if you take note of your fluid intake while trying to meet your goals. However, it would help if you didn’t overdo it.
3. Drink Water Strategically
Alternatively to setting reminders, to can drink water at specific times instead. Such times include immediately after waking up in the morning, mealtimes, and before and after workouts. Some people even recommend them between exercise routines. This method might be more natural for some people. To help with this tip, carry a water bottle or flask with you wherever you’re going.
4. Get Water Filters
Water filters are essential in homes and workplaces because they provide ease of access to purified water. That, in turn, promotes water intake. They’re also very portable, and you can fix them quickly. Hence, this tip is vital. It will also help if you have a filter pitcher because it’s convenient to use, and you can store it in your refrigerator. Hence, it serves as both a regular pitcher and a water filter.
5. Take Water Containing Foods and Fruits
As previously mentioned, your total water intake value also includes that from your foods. So to help you, it’s advisable to take more food with large water content. That includes freshly-squeezed fruit juices, snacking on fruits, and increased vegetable intake. Another advantage of this tip is that it could also help in your weight loss journey, especially after parturition.