If we give an important place to the quality of the diet throughout pregnancy, we talk less often about the need to hydrate well. The physiological needs of the mother and those of the baby with regard to water are however very important. Drinking well also helps to fight against some inconveniences of pregnancy.

During pregnancy, a woman’s body undergoes significant changes that allow the development of the fetus. One of these big changes concerns the body’s water volume: body water increases by 6 to 8 liters in healthy pregnant women.

This increase in the total water mass in the mother’s body is necessary for:

• The increase in plasma volume (of the order of 40 to 50%), a real physiological reserve in the event of bleeding of the mother and essential for the vascularization of the placenta.
• The constitution of amniotic fluid and its renewal which is a water reserve whose volume varies from 500 ml to 1200 ml
• The creation of the placenta which allows the exchange of nutrients, oxygen and waste between the body of the mother and the baby in order to ensure the growth of the latter. The placenta is 85% water and its volume increases in proportion to the weight of the fetus throughout pregnancy.

Ultimately, water exchanges between the mother and the fetus represent more than 3,6 liters per hour and the baby’s water needs become greater than his oxygen needs. Moreover, the fetus itself is made up of between 75 and 90% water. It is therefore absolutely essential for the mother to stay hydrated throughout pregnancy and to significantly increase her water consumption at the end of pregnancy.

Apart from covering the physiological needs of pregnancy and those of the baby, drinking water regularly and sufficiently throughout the day helps to combat certain inconveniences associated with pregnancy.

Nausea

Choosing water that is weakly mineralized and slightly acidic helps to limit nausea and the genes caused by heartburn. One trick that works for many pregnant women with nausea is to drink a full glass of water with lemon juice in the morning on an empty stomach. Carbonated water also seems to work well by promoting digestive assimilation.

The constipation

A good water intake throughout the day, associated with a good fiber intake, facilitates intestinal transit and helps fight against constipation from which nearly one in two pregnant women suffers. Prefer waters rich in magnesium which acts as a non-irritant laxative. The richest in magnesium is Hepar®, followed by Contrex® then Courmayer®.

Urinary tract infections

Drinking well effectively dilutes the urine and effectively reduces the risk of urinary tract infections which are common during pregnancy and which are caused by the presence of bacteria in the urine. A good regular seaplane throughout the day will reduce the recurrence of cystitis.

Still, sparkling, bottled and even tap water, the key is to stay hydrated throughout the day with small sips.

Tap water undergoes numerous quality controls in France, for which you can also request the analysis results from the town hall. You can drink it without any risk during your pregnancy but if you live in an agricultural region, be sure to check with the municipality that the nitrate content of the city water is well below 50 mg / liter. And here are some general tips to follow:

• Run the water one minute before consuming it to remove particles (lead from the pipes in particular), especially in the morning
• Store the water in the refrigerator for a maximum of 24 hours in a clean, covered container.
• Use cold water to prepare coffee, tea or infusions or to cook your food to avoid consuming the hot water that has stagnated in the water heater.

Bottled waters, on the other hand, will help you meet your mineral needs. Opt for weakly mineralized waters (Mont Roucous®, Montcalm®, Volais®, Wattwiller®, Calvert®, Thonon®, Evian®) and choose your bottle of water according to any deficiencies in your diet. The best is to vary the water to meet all the mineral needs:

• the waters richest in calcium (in descending order) – in the event of intolerance or allergy to dairy products or in the event of insufficient consumption of dairy products: Hépar®, Courmayeur®, Contrex®, Taillefine®, Vittel®.
• the waters richest in magnesium (in decreasing order) – in the event of fatigue or constipation: Hépar®, Contrex®, Courmayer®.

Regarding sparkling water, be careful if you have high blood pressure or fluid retention (edema) because it is high in sodium (salt) which worsens the problems and symptoms.

Also beware of flavored minerals which often contain a lot of sugar.

And of course, give up the alcohol which passes directly from your blood and into that of the fetus, without the placenta being able to filter it. Even a small glass of wine or beer, even an occasional one, has harmful effects on fetal development.

Throughout pregnancy, it is even more important to ensure that you stay hydrated on a regular basis throughout the day. Get into the habit of always drinking at least 1,5 to 2 liters of water a day and hydrate yourself with small sips.

If you are one of those people who have trouble drinking, do not hesitate to set up rituals to be sure that you are meeting the water needs of your body and those of your baby:

• Prepare yourself a hot drink at fixed times, in the morning and in the afternoon: serve yourself a large cup of tea or coffee, possibly decaffeinated or decaffeinated, – however, do not exceed 3 cups a day, of infusion or a large glass of water with the addition of fresh citrus juice (lemon, grapefruit or orange for example)
• Always carry a small bottle of water with you in your purse
• Place a bottle of water in strategic places to be more tempted to drink: on your desk, on the living room table or coffee table, on your bedside table, etc.
• Also think of soups (cold or hot) which contain a very large amount of water.

Beyond their health benefits due to their content in vitamins, minerals, fibers and antioxidants, fruits and vegetables are also very large sources of water. It indeed contains between 80 and 90% water.

To hydrate yourself, therefore, think of:

• Soups: hot in winter, cold in summer (gazpacho type or cucumber soup)
• Mixed salads: just be sure to wash your vegetables well
• Fruit juices and smoothies: opt for 100% pure fruit juices with no added sugars. The best is of course to squeeze or blend your fresh fruit yourself to benefit from the vitamins and antioxidants. By choosing fresh, seasonal fruits that are sufficiently ripe, you will obtain a pleasurable and healthy drink, rich in vitamins and without added sugars.
• Fruit salads: in summer as in winter, they are quick to prepare. Add a gourmet note by sprinkling vanilla seeds or cinnamon on the cut fruit.