During the 9 months of gestation but also during breastfeeding, the woman’s fluid requirement is higher than usual: water is needed to form amniotic fluid, to increase the volume of blood circulating, to produce breast milk. . Therefore, the correct hydration can help the mother to also relieve some hassles of pregnancy (in my case, for example, hypotension!)
Water is the drink par excellence for expectant mothers, as it helps rehydrate without adding calories and sugars.
How Much Water Do You Need During Pregnancy and Breastfeeding?
Adults lose between 1450 and 2800ml of fluid per day.
The water requirement can be calculated based on the consumption of food. Individuals generally need 1–1.5 ml of water for each calorie consumed (for example, a person on a 2000 calorie diet would need 2000–3000 ml of fluid per day (Dudek, 2001). It is recommended for most pregnant women to increase their calorie consumption by about 300 calories, starting in the second trimester. Therefore, they would need an addition of at least 300 ml of fluids per day (Dudek 2001) which becomes 700 in breastfeeding.
If you really can’t drink a lot of water, (perhaps because of morning sickness) you can supplement liquids through foods rich in water such as soups, minestrone, yogurt, fruit and vegetables.
In short, water is the medium plus cheap and simple to feel good-
And while breastfeeding?
There is no specific value to adhere to – you must drink when you are thirsty. Breastfeeding makes you thirsty and if you drink enough to satisfy that thirst, you’ll be fine. The amount of water needed varies from mother to mother and from day to day; you will probably drink more on a hot day or when you are extremely active. One way to know if you are properly hydrated is to check your pee. If your urine is pale yellow, you are getting enough fluids. If it is darker, increase your fluid intake.
Against constipation and bloating
During pregnancy, due to the slowing of intestinal peristalsis induced by circulating hormones (in particular progesterone and relaxin), women can suffer from constipation and consequently also from bloating, digestive difficulties, heartburn and nausea. It also often leads to intestinal pains which are mistaken for contractions.
Drinking water regularly promotes digestion and promotes intestinal motility.
Avoid drinking water as soon as you get up if you suffer from morning sickness!
Self sip water (you can help yourself with a straw) between main meals, this habit could help you relieve nausea.
Relieves symptoms of dehydration
In pregnancy, dehydration can occur in various forms and is more common in the summer for obvious reasons (you sweat more). It could cause headache, nausea, dizziness and muscle cramps. Water retention (which gives that annoying feeling of bloating) is also a symptom of dehydration. “Water eliminates water” is in fact not a publicity stunt.
It prevents some infections
During pregnancy you are more prone to some infections, including those of the urinary tract. In this case, drinking the right amount of water helps eliminate toxins, dilute urine and therefore reduce the risk of infections (such as cystitis).
Helps fight stress
Proper hydration of our body allows us to better regulate the internal temperature and achieve body-mind balance to manage stress in the best way.
NB: alcoholic beverages must obviously be avoided (both during pregnancy and breastfeeding) and drinks containing caffeine must be minimized.
Dudek SG 2001. Nutritional essentials for nursing practice (4th ed). Philadelphia: Lippincott.
Montgomery, Kristen S. “Nutrition Column An Update on Water Needs during Pregnancy and Beyond.” The Journal of perinatal education vol. 11.3 (2002): 40-2. doi: 10.1624 / 105812402X88830