Today I’m talking about WATER.
The most essential nutrient to life.
Ok, maybe it’s not the most essential to life, as experts rank water only second to oxygen as essential for life.
I’m a huge water drinker. I usually drink 3-4 litres of water a day. But in the past few days as a busy mom to a newborn and a toddler, I found myself becoming headachy in the early afternoon, and realized it’s because I wasn’t drinking enough H20.
Go figure. The water loving Aquarius herself wasn’t hydrating properly. Which got me thinking, if this was an issue for me, I’m sure other postnatal or pregnant mammas are probably having the same ‘too-busy-mom-life’ to remember hydrating themselves.As a new mom taking care of my newborn at home, I find myself so busy with baby that sometimes I forget to drink enough water. Leading me to become headachy and tired, more so than I would normally experience as a sleep deprived mom! I’m a huge water drinker, so this revelation came by surprise. So I thought I need to talk about this for other moms and moms-to-be to know how important water is for them and their babies.
During pregnancy water is so important in order to support the increase in blood volume, growth of new tissues, fetal circulation, and amniotic fluid. Water helps our heart pump blood more effectively to our babies to bring more nutrients to him or her, as well as the rest of our bodies cells which help boost our energy. If you live in a warm climate, your water needs are even greater. If you’re not drinking enough water, this is reflected as a decline in blood volume which may lead to minor health issues as well other complications.
If you find yourself feeling thirsty, you’re already dehydrated, and that means you could have lost about 1% of water, which can lead to fatigue, headaches, swelling, cramping, muscle and joint soreness etc. This is why it’s so beneficial to consume more water than your body craves or needs; more than just to quench your thirst or a dry throat, but enough to cover the water you have already lost.
How water maintains heals, rejuvenates and rehabilitates the pregnant or postpartum body
- Helps eliminate bowel problems by keep you regular
- Helps stave off “baby brain” and keeps you thinking clearly by reducing and eliminating brain fog, headaches, dizziness and extreme fatigue
- Acts to relieve muscle pain, which may control charley horses in the legs and feet
- Relieves stress, anxiety attacks, heartburn, and muscle pains
- Diminishes hot flashes by regulating body temperature
- Lubricates the joints to help decrease pain and soreness experienced with added body weight, and weight of carrying a baby and heavy baby gear
- Improves recovery after workouts, which is good for your fitness results!
How much water is needed?
The Institute of Medicine recommends 10 cups of water per day for a pregnant woman, and 13 cups per day for a breastfeeding mom. Of course it goes without saying that you should listen to your body and thirst cues as your water intake may vary depending on the temperature and humidity, your exercise output, your weight, calorie and fiber intake.
Some moms tell me how hard it is for them to remember to drink enough water during the day. And by the time fatigue or a headache has set in, it’s already too late. So here are some easy ways to remember and stay hydrated during your busy day.
Healthy Habits for Staying Hydrated
- Drink one of more glasses of water upon waking up in the morning to help stimulate your body and bowels.
- Always have a glass of water with you. At your desk at work, around the house. Busy moms often ignore thirst if there is nothing nearby to drink. My husband hates how I have glasses of water all over the house: the living room, the kitchen, my bedside. But I have to say, with water all around me there’s no reason to forget to drink it.
- Schedule reminders – schedule reminders in your calendar, or use an app. There are a few apps that will remind you and keep track of your daily water intake.
- Use a reusable bottle that has the water measurements on the side so you can easily see how much you are drinking each day.
- Keep a large water bottle by your bed, and where you usually breastfeed your baby – usually breastfeeding a baby comes with significant water requirements and thirst.
- Flavour it If you don’t like the taste of water, flavor it naturally with slices of lime or lemon, or chopped cucumber or basil or mint leaves for a fresh taste.
- Other drinks Drink herbal teas, smoothies, coconut water, homemade green juices
- Choose water rich foods our body can utilize water from include vegetables, fruit, soups, teas, homemade fruit and vegetable juices (without added sugar).
What’s your favourite way to stay hydrated? I love smoothies made with green leafy veggies.
