I have a 500mL water bottle I carry around at work, another one I use at the gym and keep in my car, I keep a stash of them around the house and I love buying others! I am neurotic at buying a new good water bottle: I hold it in my hands making sure I like the feel, check out the seals to ensure it doesn't leak (I have only ever found 2 that I could swear didn't leak), try to ensure it won't crack when I drop it (I have never found one to survive my clumsiness, the plastic tops on the metal ones break when dropped), check the flow to ensure there's not too much air coming in as I drink, and now I have been looking to see where it was made and if it's chemical free. It may seem a lengthy process and criteria list but really good water bottles are crazy-expensive and will last you a long time, it is another accessory you can add to any outfit!
Pre-pregnancy, I had the bladder of a bank vault (aka Teacher bladder) but now it seems water goes in, water must come out. Bladder strengthening takes training and forces you to really work your kegel muscles. I found that to train my bladder was simply to not run to the washroom at the first urge and then build up the amount of time you can hold it. Caution: you don't want to be at the point of "explosion" as this is hard on your kidneys and bladder.
Benefits of drinking water in pregnancy:
- Water retention & puffiness: Interestingly enough, the more water you drink, the less you'll retain. While we worry about getting puffy and retaining water while we're pregnant, the trick to preventing this is to continue flushing out the system with water. You will have an increase in fluid which is necessary and expected but the constant flow will ensure that you do not have too high an accumulation. You'll also find your ankles and feet swell much less.
- Flushing the system: If you find you're developing UTIs and kidney problems or you're feeling backed up, drink more water. Water will flush the unwanted trash from your body by flushing your kidneys and helps your digestive system stay regular.
- Cramps: Leg cramps? Feet cramps? Braxton Hicks Constractions? Headaches? All of these can be combatted with water. If you feel a cramp (especially Braxton Hicks) drink a big glass of water, maybe even 2. Hydrating your muscles will help relieve the knots that form and will help relax the sore muscle. Braxton Hicks contractions and other uterine cramping, in particular, can incite actual contractions and put you at risk of premature labour, especially in the 3rd trimester.
- Temperature control: Bring well hydrated will help control your internal body temperature, this is particularly important as the days grow hotter. You may find you begin to sweat more but this is just the way your body cools itself naturally so sweat is a good thing.
- Weight gain: Hungry? Try drinking a big glass of water first to see if you're actually mixing up hunger signs for signs of thirst. Ensuring you're well hydrated will actually help control excess weight gain and fat. Worried about excess calories from all the liquid you're drinking? Stick to water, it's calorie and fat free! City water also has good levels of fluoride to help protect your teeth!
- Baby: The most important reason to drink lots of water is that we want the best development for baby. First, for mom, it improves the absorption of essential nutrients and vitamins and transfers these to the blood cells. In turn, this transfers through the placenta to the baby.
Are you drinking enough?
How much liquid do you drink in the day? Do you start your morning with a large glass of OJ and your prenatal vitamin? Do you have a coffee in the morning? Are you drinking something with each meal? Perhaps a couple glasses of milk, juice, soda? These will all contribute to your daily hydration but there are a few signs that will signal you need more:- heartburn/stomach aches
- back pain
- muscle cramps
- headaches
- water retention
- colour of urine (you want your urine to be a light-yellow--too clear is a sign of over hydration)
- excess thirst
- excess hunger
If you're someone who really doesn't like the taste of water, here are a few ways to enjoy it without adding artificial sweeteners or excess sugar:
- Fruit: sliced lemons and limes or raspberries make an excellent addition of flavour. If you don't have fresh lemon/lime, the "Real Lemon/Lime" can be found in any grocery store and is a tasty option. Crushed fresh mint leaves are another way to enjoy water.
- Carbonated: Many companies make carbonated options now, some are even naturally flavoured. If you close your eyes, it kind of even tastes like sparkling wine! I like to mix cranberry juice, orange juice and perrier for a mocktail spritzer.
- Filter: If you're on a well or in the city, you may prefer to filter your water before drinking. Filter companies even have individual filters for specialised water bottles.
- Temperature: some prefer water at room temperature while others prefer it ice cold. Try both to see which you prefer. Personally, nothing beats a glass of ice-cold water!
The water challenge: Trying to drink more H2O? Take this challenge
Get yourself a good quality water bottle (Metal ones have been considered safer than plastic but look to see where it's made). I prefer 500mL because it will fit in my bag or purse. Fill the bottle with fresh water and drink the entire bottle in 2.5 hours. Refill and repeat. If you continue this initial challenge, you'll have consumed 2L in 10 hours. This will be in addition to any other drinks you have. Continue this daily for 1 week and see how much better you feel! To increase your consumption, aim to drink that same 500mL in 2 hours, then 1.5 hour, and then 1 hour. 4L of water in a day may seem excessive but go for what you find feels best for you.
You may find you want to cut out the additional coffee (even decaf) in the afternoon, you have more energy, less desire to snack (which means controlled weight loss!) and more physical and emotional benefits!
Caution: your bladder is going to be very active especially in the early and late stages of pregnancy so be sure a bathroom is always close by.
Happy water drinking!
See you at the gym!
0 comments:
Post a Comment