Why is it important to drink water in pregnancy?

Pregnant or not, water plays a very vital role in keeping you healthy. It is one of the most important fluids needed by the body and vital organs to function properly.

During pregnancy, body needs more water to cope with the demands of changing body. Water is necessary for healthy blood cells as well as for the rehydration of tissues. Water is a key component of breast milk - and necessary for good lactation.

Water is primarily required to keep the body hydrated. Drinking a sufficient amount of water prevents dehydration. Dehydration during pregnancy may lead to a host of complications including headaches, nausea, cramps, water retention, oedema and dizziness. Drinking water is particularly important in the third trimester when dehydration can cause contractions which can trigger preterm labor.

The best way to tell if you are dehydrated is to check the colour of urine; if it is dark you need to drink more, if its pale coloured then you are fine.

Drinking water at regular intervals also helps relieve symptoms of morning sickness, heartburn and indigestion. It also helps in keeping the body cool and maintaining body temperature - especially in hot and humid months. Drinking lot of water also helps prevent urinary infections that are common during pregnancy since the urine stays diluted, reducing risk of infection.

Water also plays an important role in easing constipation, haemorrhoids and oedema. The more water you drink in pregnancy, the less water will your body retain.

Your kidneys will thank you

Your baby in the womb is constantly growing and developing, increasing the pressure on your bladder. As a result, some urine remains in the bladder even though you may feel you've emptied it. Urine in your bladder may cause bacteria; hence you should empty it more often, which can only happen if you drink a lot of water. And remember, you must urinate the moment you feel the urge. Don't hold it in.

Constipation

Most women experience constipation and irregular stools in pregnancy. Iron and vitamin supplements taken during pregnancy harden the stool, thus making it difficult to be passed. Water helps in dissolving the stool, thus reducing chances of constipation.

Nourishment

Water helps in the flow of nutrients to your baby.

Breastfeeding

When you are breastfeeding your baby you need to drink even more water, as breastfeeding makes you thirsty and may lead to dehydration if you haven't had sufficient water.

Finally...

• A twist of lemon in your glass of water could be very refreshing, and good for you!
• Drink minimum 8 glasses of water every single day, and increase this amount while you are pregnant.
• Keep a bottle of water always handy.
• Avoid any drinks containing artificial sweeteners.

How much water should you drink while pregnant?

In order to meet the increased demands of your body during pregnancy, you need to drink nearly three litres (10 to 12 glasses). Add another glass of water for an hour of light exercise. Increase a glass or two during the summer months to make up for any fluid lost due to sweating.

Juices could contribute to your fluid intake, but keep in mind that they may also provide those extra calories. Avoid caffeinated beverages, like coffee, colas, and teas as part of your fluid intake as they're diuretics -- making you urinate more so you actually lose water.

If you are not sure how much water you drink each day, fill a 2 to 3 litre jug/flask and try to finish it by the end of the day.