During the summertime, staying hydrated and cool can be a challenge, especially for expectant mothers. Pregnant women’s bodies require more fluids, but hot weather can make it difficult to stay hydrated. Proper hydration is vital during pregnancy as it helps maintain amniotic fluid levels, aids digestion, assists nutrient circulation, and eliminates waste from the body.
Dehydration during pregnancy can lead to various complications such as preterm labor, low breastmilk production, and neural tube defects. Fortunately, drinking water is not the only way to stay hydrated. Some foods are naturally hydrating which can help boost fluid intake and provide essential nutrients. These foods are delicious and effective in keeping both you and your baby healthy and hydrated throughout the summer.
Let’s take a look at the best hydrating foods to enjoy during your summer pregnancy. These refreshing fruits and vegetables are nutritious and diverse and will help ensure that your hydration levels remain high.
The importance of hydration during pregnancy
Adequate hydration supports pregnancy in many ways, especially during the hot summer months. Firstly, pregnant women require more water than the average person because, as mentioned above, it can flush out waste, circulate nutrients, assist digestion, and develop amniotic fluid.
It also boosts blood production. During pregnancy, your body almost immediately begins producing more blood, almost 30 to 50% more. This is because blood is needed to transport nutrients and oxygen to your baby. The additional blood is also for protection in case of hemorrhaging during birth.
Apart from these, there are other benefits to staying hydrated when pregnant:
- Increased energy levels
- Decreased constipation
- Feeling cooler
- Lower risk of Urinary Tract Infections (UTIs)
How much water should a pregnant woman drink?
If we consider hydration strictly in terms of drinking water, the American College of Obstetricians and Gynecologists recommends eight to 12 glasses a day.
Top hydrating foods for pregnancy
If you would rather not exclusively drink water to stay hydrated, fruits and vegetables, yogurt, soups, smoothies, juices, tea, and milk can all contribute to hydration. Here is a list of foods high in water content:
1. Watermelon
As the name suggests, watermelon is made up of 92% water and as such, is extremely hydrating. It is also rich in vitamins A, C, and B6. Watermelon also contains potassium which relieves cramps, and magnesium which relaxes muscles and can prevent premature contractions. It’sWatermelon is also known to relieve heartburn and combat morning sickness.
2. Cucumber
Cucumbers have a 95% water content. They are also low in calories and high in fiber. Cucumbers are a good source of vitamin K that helps in calcium absorption and, in turn, bone health.
3. Strawberries
Strawberries contain between 90 to 99% water and are a rich source of antioxidants. Like oranges, berries such as strawberries, blueberries, and raspberries are rich in vitamin C, which can boost your immune system and aid in iron absorption.
4. Oranges
A great source of vitamin C, oranges and other citrus fruits such as lemons and limes are a healthy option for pregnant women. Oranges can contain between 80 to 90% water. The vitamin C in oranges contributes to healthy bone growth in babies. Furthermore, oranges can reduce morning sickness and aid digestion.
5. Yogurt
Yogurt is a healthier alternative to ice cream. It is a cooling treat on hot summer days that is a source of calcium and probiotics that aid in bone and gut health respectively. However, it is important to choose plain yogurt without additives like sugar. One cup of yogurt contains roughly 88% water.
6. Zucchini
Zucchini has a 95% water content. Like cucumber, it has a low-calorie and high fiber content. It is an excellent source of folate (which helps in the production of red blood cells) and potassium. When washed well, it is safe to consume zucchini raw.
Other fruits and veggies that can keep you hydrated include:
- Tomatoes – 95% water
- Celery – 95% water
- Lettuce – 95 to 96% water
- Sweet peppers – 92 to 93% water
- Radish – 95% water
- Cantaloupe – 90% water
Signs of dehydration in pregnancy
Understandably, during summer, it’s likely you will feel thirsty more often, especially after spending time in the sun. However, your body will give you clear signs if you are dehydrated. These are:
- A dry mouth and throat
- Chapped, dry lips
- Dry skin
- Infrequent urination
- Dark yellow urine
- Exhaustion and weakness
- Lightheadedness
- Hard stool and constipation
- Not sweating even when it’s hot out
There are also signs of severe dehydration that you should be aware of, these include:
- Dizziness
- Changes in your baby’s movements
- Confusion
- A racing heartbeat
- Low blood pressure that causes fainting or dizziness
Conclusion
Staying hydrated during the sometimes scorching heat of summer is crucial for your health and your baby’s. By introducing hydrating foods into your diet such as cucumber, zucchini, watermelon, yogurt, etc. you can boost your water and nutrient intake.
Hydration is not limited to water consumption; consuming a balanced diet of water-rich foods can support your overall health during pregnancy. Besides keeping you hydrated, these nutrient-dense foods can aid in digestion, ease morning sickness, and make your pregnancy more comfortable.
To ensure you’re consuming the right foods and for a more personalized diet plan for you and your little one, consult your healthcare provider or nutritionist to ensure your unique needs are being met.
