Water and the effect of good hydration

 

It’s summertime and it is HOT HOT HOT!!! Hydration, specifically with water, is a vital necessity for everyone, especially pregnant women. Water needs to be taken in throughout the day because the body cannot produce enough on its own. All of the major systems in the body are dependent on water to function and survive. But if that isn’t enough to convince you, here are some great reasons how water is important to your health:

Water boosts energy by delivering important nutrients to all of our cells, especially muscle cells, postponing muscle fatigue. Cells that don’t maintain their balance of fluids and electrolytes shrivel, which can result in muscle fatigue and cramps. When muscle cells don’t have adequate fluids, they don’t work as well and performance can suffer. Drinking enough fluids is important when exercising. The American College of Sports Medicine guidelines for fluid intake before and during physical activity recommends that people drink about 17 ounces of fluid about 2 hours before exercise. During exercise, they recommend that people start drinking fluids early, and drink them at regular intervals to replace fluids lost by sweating.

Water helps with weight loss by helping you feel full longer without adding any additional calories. Drinking water or eating foods with a high water content can be a big help in managing your weight. For years, dieters have been drinking lots of water as a weight loss strategy. While water doesn’t have any magical effect on weight loss, substituting it for higher calorie beverages can certainly help. Food with high water content tends to look larger, its higher volume requires more chewing, and it is absorbed more slowly by the body, which helps you feel full. Water-rich foods include fruits, vegetables, broth-based soups, oatmeal, and beans.

Water aids in digestion and helps to move the digestive process along and through the system. Water helps maintain normal bowel function. Adequate hydration keeps things flowing along your gastrointestinal tract and prevents constipation. When you don’t get enough fluid, the colon pulls water from stools to maintain hydration — and the result is constipation.

Water detoxifies and helps kidneys by moving toxins through your system faster and optimizes kidney function. Inadequate hydration means inadequate kidney function. Your kidneys do an amazing job of cleansing and ridding your body of toxins as long as your intake of fluids is adequate. When you’re getting enough fluids, urine flows freely, is light in color and free of odor. When your body is not getting enough fluids, urine concentration, color, and odor increases because the kidneys trap extra fluid for bodily functions. If you chronically drink too little, you may be at higher risk for kidney stones, especially in warm climates.

Water hydrates skin and keeps it looking good. Your skin contains plenty of water, and functions as a protective barrier to prevent excess fluid loss. Water is the best defense against aging and wrinkles in the skin. But don’t expect over-hydration to erase wrinkles or fine lines. Dehydration makes your skin look more dry and wrinkled, which can be improved with proper hydration. But once you are adequately hydrated, the kidneys take over and excrete excess fluids.

WATER IN PREGNANCY
During pregnancy, though, your body needs more water to:
• Produce more blood
• Promote your baby’s blood circulation
• Form amniotic fluid, which is the liquid that surrounds your baby.

Dehydration during pregnancy may affect the levels of your amniotic fluid. Oligohydramnios occurs when you have low amniotic fluid.  Amniotic fluid is important, as it:
• Protects your baby from infection
• Protects your baby’s movements in the womb
• Keeps your baby’s body from compressing the umbilical cord
• Helps regulate your baby’s temperature
• Helps develop your baby’s respiratory and digestive system

Dehydration may also cause other complications during pregnancy. This includes:
• Swelling
• Birth defects
• Kidney stones
• Urinary tract infections, which may lead to preterm labor and birth

HOW MUCH SHOULD YOU DRINK
The recommended amount is eight glasses per day, though this varies from person to person. Those who exercise regularly, work outside or have chronic medical conditions should drink more water to compensate for more water loss. A person’s water needs can be calculated based on how much food they need a day. Adults need about 1 milliliter to 1.5 milliliters of water for each calorie they eat.

During pregnancy, your water needs increase as your pregnancy progresses. So, in early pregnancy, you don’t need to worry about having to drink a lot more water, but you still need to be aware of how much you’re drinking. Like many pregnant women, you may find it hard to keep your food down in your first trimester. When you vomit, you also lose water. To make up for this, try to sip on water or ginger ale throughout the day.
The Urine Color Test, courtesy of the U.S. Army Public Health Command, can be used to evaluate how you’re doing on your hydration status. After going to the bathroom, look at the color of your urine. If it is very pale yellow to light yellow, you’re well hydrated. Darker yellow is a sign of dehydration. Brown or cola-colored urine is a medical emergency, and you should seek medical attention.

TIPS TO HELP YOU DRINK MORE
1. Have a beverage with every snack and meal.
2. Choose beverages you enjoy; you’re likely to drink more liquids if you like the way they taste.
3. Eat more fruits and vegetables. Their high water content will add to your hydration. About 20% of our fluid intake comes from foods.
4. Keep a bottle of water with you in your car, at your desk, or in your bag.
5. Choose beverages that meet your individual needs. If you’re watching calories, go for non-caloric beverages or water.

You get about 20% of the water you need from the food that you eat, so try eating more foods that are high in water content. Foods that have 90% to 100% water content include:
• Vegetables like cabbage, celery, and spinach
• Fruits like watermelon, cantaloupe, and strawberries
• Drinks like fat-free milk and water

Foods with 70% to 89% water content include:
• Dairy products like ricotta cheese and yogurt
• Fruits like grapes, pears, and oranges
• Vegetables like avocados and carrots

Remember, water is your friend, and proper hydration is the key to good health.

 

Aileen Parris, ARNP