Water is one of the most important nutrients you should
not neglect during pregnancy. Water increases in importance
during pregnancy because it helps you deal with various
problems such as constipation, dry skin and early
pregnancy symptoms in particular, nausea. If you let
H2o go in short supply you may have to deal with low
energy levels and moods as well, problems which you
can do without.
Water, the most essential
Nutrient during pregnancy
• Your body is nearly two-thirds water and therefore
water becomes the most important nutrient.
• About a third of an average 30 pound pregnancy
weight gain is liquid: amniotic fluid, maternal blood
volume and extra fluids in the mother's tissue make
up the composition.
• Did you know our blood is 92% water and our
brains are 75% water and our bones are 22% water?
• We lose about ¾ of water daily through breathing,
perspiration, urination and feces.
• We need water to digest and absorb other nutrients,
regulate body temperature, remove waste products from
our systems, transport nutrients and oxygen to all
cells in the body and to perform many, many important
• Thirst is not an indicator but rather a warning
that you are dehydrated and need to drink. It is important
to stay ahead of dehydration so don't wait till you
feel thirsty to fill up.
• Water has no calories; drink more of it to
fill you up.
• The weight you gain during pregnancy and the
milk your baby requires during breast-feeding places
an added demand on your fluid supply. More water needs
to be consumed to meet this requirement.
• The bloodstream needs constant replenishing
to ensure nutrients and oxygen circulates properly.
• Hard water is healthier as it contains less
sodium and has more minerals (calcium and magnesium)
than soft water.
• Water is locked inside our hair strands. The
moisture adds suppleness to hair and skin. Water also
helps remove waste from the scalp, hair follicle and
• Coffee, tea, and soft drinks do not count
as healthy fluids since they are diuretics and tend
to dehydrate the system including skin and hair.
• Milk, soup, fruits and vegetables, and juice
count toward your daily fluid intake because of their
high water content.
When you don't drink enough
water during pregnancy
• Constipation can become a problem during pregnancy.
You will need to take in at least 6-8 glasses of water
• The tendency for urinary tract infection (UTI)
• The need
to urinate with greater frequency in the first and
last trimesters may tempt you to cut back on water.
Don't. Your body is removing waste from your system
and your baby's. Instead try drinking most of your
fluid in the early part of the day and cut back in
the evening hours.
• Dehydration can trigger uterine contractions,
possibly resulting in premature labor. Aim to drink
at least 8-10 glasses of water between meals.
• Fatigue, headaches and dizziness can be a
consequence of dehydration. Drink up.
• Dehydration can result from exercising, weather
conditions, or when running a fever. Other signs of
dehydration are dark colored urine, sore muscles,
nausea, poor concentration and exhaustion.