Pregnant and nursing women are “eating for two”, but many forget that they are also drinking for two. Keeping you and your baby hydrated while you are pregnant is critical to the health and wellness of you both. Exactly how much water to drink while pregnant and nursing can be different for each woman, and is an important conversation to have with your doctor. Listed are some tips to staying hydrated while pregnant or nursing.
The Institute of Medicine says that pregnant should women drink 2.3 liters or 10 cups of fluids daily and women who are breast-feeding should drink at least 3.1 liters or 13 cups.
During Pregnancy: It is vital to keep in mind that your body is supplying nutrients to yourself and to another growing body. If you have ever been hydrated, you know it is not pleasant, and not something you or your baby should experience during this time. It can be hard however, to remember to drink enough water each day. We recommend filling up a galon jug (or at least almost filling it), and keep it with you throughout the day. You don’t necessarily need to drink from the jug, but use it to fill up a glass that you keep on your desk at work or your counter at home. Make it your goal to finish the galon each day, and you’ll be getting more than the recommended amounts of water. We can almost guarantee you will feel better once you are optimally hydrated!
Supplementing Water: There are many extra ingredients you can add to your water to add to its taste and nutritional value. While adding cucumbers or lemon will help improve the taste of plain water, considering a hydration drink supplement can be a healthy and tasty choice. Look for drinks that offer added nutritional value, without filling your body with unnecessary sugars and artificial ingredients. We suggest trying Wilderness Athlete’s Hydrate and Recover Don’t let the name scare you off, this stuff isn’t just for extreme athletes or gym rats! Hydrate and Recover is filled with vitamins and antioxidants that you and your baby both need to stay healthy. You’ll be surprised at how much better you will feel when you are properly hydrated. Learn more about Hydrate and Recover compared to other hydration drinks here.
How Much Water to Drink While Nursing: The institute of Medicine recommends at least 13 cups of water per day, which would be covered by drinking a galon (16 cups) as suggested above. Remember, when you are nursing, many of the nutrients that enter your body will be depleted during breast feeding. For the same reasons that doctors recommend not to drink alcohol while breast feeding, you should be feeding your body extra of the good things that it wants and needs. Vitamins, antioxidants and complex carbohydrates are all things that your body craves, and can be added to your water! Click here to learn more about what hydration drinks can add to your diet, and why adding one to your daily routine will make a difference.
Remember- your health and your babies health are never to be taken lightly! Talk to your doctor about a diet and hydration plan that will most benefit the health of you and your little one.