Water: The only essential beverage
The human body is about 65% water. Therefore, water is a major component of body cells; without water, there is no life. Water nourishes the body, provides essential minerals and trace elements, and helps eliminate toxins. Because water is constantly lost through sweating, excretion, and respiration, it must be continuously replenished.
It is even more important to stay hydrated during pregnancy because hormonal changes stimulate the activity of exocrine glands (sweat glands).
For you:
Adequate hydration benefits the whole body. Thinner blood allows the heart to pump blood more easily to organs and muscles, delivering nutrients and oxygen… This significantly reduces the risk of cramps, strains, and vein problems! Good hydration also helps prevent urinary tract infections, which are especially undesirable during pregnancy. Furthermore, your skin needs moisture to counteract the effects of hormonal fluctuations, preventing it from becoming fragile, itchy, tight, developing stretch marks, or sagging.
For the baby:
Your water intake affects the volume of amniotic fluid, which reaches about 1 liter at full term. When the amniotic fluid is sufficient and of good quality, it promotes fetal development in the uterus and effectively acts as a protective barrier.
Whether it's summer or winter, don't wait until you're thirsty to drink water.
The dehydration process begins as soon as you feel thirsty. 1% dehydration = loss of 1 liter of water = a 10% decrease in bodily functions. Drink small sips of water regularly throughout the day to easily reach the recommended daily intake of 1.5 to 2 liters, and increase further if advised by your doctor. This applies to both summer and winter: in cold weather, we also lose water through sweating and respiration (the white mist you see when you exhale is actually water).
Through sweating alone, you lose about 500 ml of water per hour in winter, and about 800 ml per hour when the temperature reaches 20°C! Dehydration happens quickly, so remember to check the clarity of your urine: this is a standard for judging your water reserves.
Water, but which type of water should be chosen?
Choosing high-quality water is crucial. Although tap water is strictly monitored, its composition varies from region to region. It is best to test the nitrate content before drinking and consult a doctor.
Regardless, let the water run for a few minutes before drinking. Alternatively, choose bottled water as a safety precaution. Ideally, choose non-carbonated (carbonation can cause bloating), low-mineral, and low-sodium water. However, if your diet cannot meet your needs, your doctor may recommend water high in calcium and magnesium.
In addition, make sure no one drinks directly from your bottle, and consume it on the same day after opening to avoid the risk of bacteria.
Please don't make it too cold.
Drinking iced beverages on a hot day is tempting, but it's a mistake.
When your body temperature is 37.5°C, drinking ice water will increase the burden on your body because it must expend extra energy to warm the water before it can be absorbed. Not to mention, while excessively cold water provides a strong feeling of hydration, it doesn't actually cool you down sufficiently and may even cause gastrointestinal discomfort. So what is the ideal water temperature? 18°C.
Eating and drinking...
Water also comes from food: fruits and vegetables contain an average of 90% water. Generally, consuming 500 grams of vegetables and 300 grams of fruit daily is equivalent to drinking half a liter of water. Dairy drinks and dairy products contain approximately 50% to 80% water and can also provide additional hydration. In summary, choosing a suitable diet can help replenish fluids, but it should never replace drinking water!
If drinking water alone makes you frown, you can choose herbal tea or herbal drinks.
