SIGNS OF DEHYDRATION WHILE NURSING
We all know how important it is to stay hydrated on a day-to-day basis, but there are certain circumstances where maintaining hydration is even more imperative. New or expectant mothers are at a higher risk for dehydration, and should be mindful of how much water they are consuming.
Drinking water during pregnancy is crucial to delivering vitamins and nutrients to a developing fetus. Water is what helps carry nutrients through the blood to your placenta so that it can be transferred to the baby.
Since during pregnancy you are drinking for two, it is important to increase your water intake to meet the demands of a growing baby. Most women should expect to consume about 10 glasses of water each day while pregnant.
Likewise, nursing mothers are also at risk of dehydration due to the excess loss of fluid while breastfeeding and should drink approximately 32 additional ounces of water each day.
- Early signs of dehydration include:
- Infrequent urination
- Dry mouth
- Dizziness or lightheadedness
- Dark urine
Waiting until you are thirsty to rehydrate is a sign that you are already way behind on your fluid intake for the day. Water should be consumed consistently throughout the day to avoid dehydration as well as overhydration, which would be caused by chugging large amounts of water in a short period of time. Be sure to sip on water regularly before you start to feel thirsty to decrease your risk.
Since new moms tend to be sleepy and sometimes develop the forgetfulness of “mom brain”, it is important to make staying hydrated quick and easy. Having to expend too much energy on drinking water all day will make it even less likely that a new mom will stay hydrated. So what are some ways you can make it a little easier on yourself?
MAKE SURE YOUR WATER TASTES GREAT
It is important to consume plenty of fresh, purified water during pregnancy and while you are nursing. However, many people find plain water to be boring and feel that it is difficult to drink large quantities of it every single day. A great way to combat this is to make sure your water is flavored so that it is easier and more exciting to drink.
You’ll want to stay away from artificially flavored water enhancers that are filled with harmful ingredients and preservatives. Opt for something like Goodonya’s HYDRATE mineral and electrolyte powder. It is made with only the highest quality, organic ingredients and flavored with dehydrated lemon juice. It is important to choose the most nutritious options during such a delicate time in your baby’s life and development.
EAT FOODS WITH A HIGH WATER CONTENT
To avoid making hydration seem like a chore, alternate between drinking liquids and eating foods that have a high water content. Water intake comes in many forms, and especially during pregnancy or while nursing, any liquid contributes to your water intake.
Some foods that can help keep you hydrated include watermelon, peaches, cucumber, lettuce, and soup.
KEEP WATER HANDY AT ALL TIMES
The harder it is to access water during the day, the less likely you are to drink optimal amounts. It is difficult to get up while you’re nursing your newborn, or while you’re on the couch resting with your feet propped up. To make it easier, keep a large bottle of water beside you as often as possible to sip on throughout the day. Better yet, place a bottle in the locations where you nurse most frequently as a reminder.
A large stainless steel bottle will help keep the liquid cold for long periods of time, and will only need to be refilled a couple of times a day.
Studies have shown that drinking through a straw actually helps you drink more.
Experts aren’t exactly sure why this is but regardless, using a straw makes it easier to sip while you are tired and nursing, and can help prevent spills.
HYDRATE electrolyte powder mix can be made in large batches to keep pre-made in the fridge for quick and easy refills, or added to individual bottles with their single-serving packets.
SUPPLEMENT WATER WITH ELECTROLYTES
To really give your water a boost, you can supplement plain, filtered water with a high-quality electrolyte water enhancer. HYDRATE is a perfect choice because it has ingredients that truly do enhance your water and nourish your body. It includes:
- Organic Lemon Juice - for a fresh, natural flavor
- Organic Coconut Water - for increased hydration and potassium
- Organic Stevia - for a touch of sweetness
- Magnesium Sea Minerals - for electrolytes and other trace minerals to improve memory, sleep and mental clarity (perfect for new moms!)
- Himalayan Pink Salt - includes over 80 trace minerals and helps to balances hormones
- Ascorbic Acid - for antioxidants
Supplementing with high-quality electrolytes will also help avoid dehydration. When you go all day without drinking enough, you may realize at the end of the day that you are dehydrated and need to meet your water intake goal. At that point it is tempting to chug large amounts of water in a very short period of time. This can lead to overhydration, or hyponatremia. This essentially means that the concentration of sodium in your body is low, which can cause nausea, headaches, muscle cramps or weakness, confusion, and fatigue.
During times when health and hydration are so crucial for both mom and baby, it is important to not only stay hydrated, but to provide your body the nutrients it needs for healthy development and recovery. It is not the time to fill your body with artificial colors, flavors, sweeteners, or preservatives.
During pregnancy and while nursing, it is also important to avoid excess caffeine and sugar, which can be found in most store bought beverages like tea, juice, coffee, and sports beverages.
Having to track and monitor water intake is just an added chore and stressor that new moms don’t need when their main focus should be on their pregnancy or new bundle of joy. Having to set alarms and force yourself to drink plain water all day can be a big deterrent. HYDRATE is so delicious and refreshing that youwon’t even have to think about drinking more - you’ll be happy to sip on it all day long!