One thing being pregnant is teaching me is that being hydrated is literally one of the most important aspects of your working body. I’ve been dehydrated before, but it was so bad this week that I literally started walking sideways and falling over. Yeah… nuts! Granted, I’m not your typical person right now. I’m almost 13 weeks pregnant and that means crazy things happening with my body. However, that just makes being hydrated that much MORE important!
Fun Hydration Tip #1: Did you know you lose water everyday? Doing normal activities? Like breathing, sweating and going to the bathroom? Well, the sweating was probably a given, but every activity we do can cause us to lose water.
If you’re training for an event, or just getting back into shape, you need to be hydrated. Period. No if’s, and’s or but’s about it! Insufficient hydration fatigues muscles, reduces your coordination and can cause muscle cramps. Another interesting point? Dehydration during a work out compromises your bodies natural cooling system, which can lead to heat exhaustion, and in severe cases, heat stroke.
Fun Hydration Tip #2: Did you know if you consume 16 oz of water before a meal, three times a day, over a 12 week period, that you can reduce your weight?
In pregnancy, proper hydration is key. Apparently your body needs water for both you and baby… those livers and kidneys need to function. Drinking enough water helps with constipation, and it helps increase your blood volume. When I saw my doctor for the first time four weeks ago, I asked her how much water I should be drinking a day as a pregnant woman. She told me 40-60 oz, and that mom’s urine should be almost clear. I have yet to achieve that.
I found this picture on Pinterest the other day. And I thought it was genius! What a clever way to get your daily water intake! It shows here two separate water bottles, both marked with times to consume your water by. I would probably just use one bottle though, and do the second set of times on the backside. I can’t imagine lugging around two water bottles all day long.
Fun Hydration Tip #3: If you wait to drink until you are thirsty, you are already dehydrated.
Up to 60% of the human body is water, the brain is composed of 70% water, and the lungs are nearly 90% water. Lean muscle tissue contains about 75% water by weight, as is the brain; body fat contains 10% water and bone has 22% water. About 83% of our blood is water, which helps digest our food, transport waste, and control body temperature. Each day humans must replace 2.4 litres of water, some through drinking and the rest taken by the body from the foods eaten.*
So, what do you do if you hate drinking plain water? There are a few options.
1. Eat food with high water content! Orange, grapes, watermelon… you get the idea.
2. Try no, or low calorie alternatives. Gatorade, Crystal Light, adding fruit to your water, ect.
3. Diet, caffeine free, clear sodas. Yes, this may be disputed, but there is water in these kinds of drinks. Its the caffeine that’ll be less hydrating.
4. Carbonated flavored water drinks. I love these! You can usually get them at the grocery store for under a buck a piece.
With the summer heat coming, its extra important to stay hydrated. Especially if you’re in higher elevations. So drink up! Your body will love you for it 🙂
* Information taken from http://ga.water.usgs.gov/edu/propertyyou.html