While it’s not uncommon for people to struggle to meet their daily hydration needs, it’s still a shocking statistic that 75% of Australians are chronically dehydrated.
A universal problem amongst both men and women, the statistic rings especially true for women who are pregnant, where hydration and water intake is especially important for a developing foetus.
To find out more about the issue, we spoke to CEO of Aquamamma, Emma Gibson.
How do women’s hydration needs differ to men, and how does this change during pregnancy?
When conception/pregnancy/breastfeeding occurs, there is a big difference in needs, and many women struggle with their hydration throughout these stages. Pregnant women need to be drinking about 2.3 liters of fluids a day (that’s around 12 standard glasses) to keep their systems running optimally for two!
To get even more specific, in the first trimester, a lot of women find water makes them more nauseated than usual so they struggle to keep their fluid intakes up. In the second trimester, some women are affected by low blood pressure (and fainting as a result) which usually goes along with a healthy pregnancy. Then in the third trimester, women need to keep their fluid intakes up without taking in too much sugar.
Why do mothers-to-be and breastfeeding mothers need additional hydration?
It’s not just moms that need proper hydration, but also their babies. Dehydration during pregnancy can lead to lower levels of amniotic fluid, which can affect the baby’s growth and development as well as lead to preterm labor in some cases. Mothers need extra water to support the extra demand of growing/pushing/feeding a baby!
We are also seeing an increased focus on what can be done to achieve healthy conception, with hydration becoming an essential component of conceiving successfully. The more hydrated your cervical mucus, the easier it is for sperm to travel through it!
Being well hydrated during breastfeeding contributes not only to milk supply, but also to milk flow. When a woman is dehydrated, milk doesn’t flow as easily and the baby can get frustrated because it’s not flowing how they would like it to. Additionally, there is a big risk of mastitis when breastfeeding while dehydrated. If milk flow is poor, women can get a backlog, which can lead to mastitis.
How much water should a pregnant woman be drinking? How does this differ from postpartum?
During pre-pregnancy, the recommended daily fluid intake for women is approximately 2 liters; this increases to 2.3 liters during pregnancy. During pregnancy, your blood volume increases by about 50% more than non-pregnancy levels and the total fluid in the body increases by about 1.4 liters, meaning an increased fluid intake is needed to cope with the demands of your changing body!
Postpartum status increases hydration needs to 2.6 liters a day. It’s important to remember that water accounts for 87% of breastmilk, which shows the importance of staying hydrated during breastfeeding! Breastfeeding women have a higher daily fluid requirement, but sleep deprivation and being busy with a new baby can also lead to dehydration, whether breastfeeding or not.
What signs might be saying you are dehydrated?
Dehydration during pregnancy is more common than during non-pregnancy. Dehydration can lead to symptoms like fatigue, thirst/dry throat and lips, dark urine, dizziness, constipation and headaches, as well as more serious health issues. Drinking enough fluid throughout all stages of pregnancy prevents dehydration. Some people may also experience Braxton Hicks contractions when they are dehydrated.
Does hydration affect morning sickness?
Yes! When women are dehydrated and cannot drink water due to morning sickness and hyperemesis gravidarum (HG), doctors may recommend sports drinks with high sugar levels and no nutritional value. In worst-case scenarios an IV drip may be required. Dehydration typically increases nausea, and increased nausea is the last thing you want during any form of morning sickness. At Aquamamma, we receive daily feedback from our customers saying how Aquamamma has been their “lifesaver” during their morning sickness and/or HG journey.
What other insights on hydration and pregnancy do you have?
Don’t forget to stay hydrated during labor; labor is a marathon, not a sprint. Your body is working incredibly hard during this time, so it’s important you stay hydrated. Hydration is central to a healthy life, but it can be even more important for women from pre-conception, to breastfeeding and beyond.
