Dehydration is a big problem which women commonly experience when they are pregnant during summer season. Even in winters the feeling of thirst is very less due to cold weather because of which the intake of water is very less, which increases the risk of dehydration. So, the question is that how to know if you are dehydrated when pregnant?
How to Know if You Are Dehydrated When Pregnant?
There are some noticeable symptoms of dehydration that you cannot neglect. Some of the important points to know if you are dehydrated when pregnant include:
Notice if you are feeling thirsty at short intervals. Usually pregnant women lose water due to excessive urination, sweating and even vomiting due to morning sickness. However, you can know if you are dehydrated due to dry throat and an urge to drink water frequently.
Headache and nausea is another major problem which normally occurs when dehydrated. That is why doctors suggest pregnant ladies to drink water as much as they can to maintain fluid and electrolyte balance. You can know if you are dehydrated when pregnant by severe headache even after a complete sleep or meal course. Do not neglect this symptom at all.
If urine color is dark yellow or smell awful, it is clear that you are dehydrated. Urine color becomes dark yellow with a mixture of gold color and that is very dangerous for the kidneys. Change in urine color or dark colored urine is a great way to know if you are dehydrated when pregnant. All your organs demand water intake to function properly so try to compensate as soon as possible.
This is a warning sign to know if you are dehydrated when pregnant. It is often felt when facial skin as well as lips becomes severely dry. Chipping takes place that cannot be cured by any moisturizer, unless water density is increased.
Tips to Prevent Dehydration in Pregnancy
Women are often unaware of the simple ways to prevent dehydration. Here are some tips to prevent dehydration during pregnancy.
Avoid Direct Exposure to Sun
During summers, it is very important to drink a glass of water first and then leave the house. Try to wear light colored, cotton clothes that do not absorb much heat. Use umbrella if you have to walk directly under the sun each day for work. Carry water, lemon or orange juice or fresh fruit juice and keep sipping at short intervals to maintain fluid and electrolyte balance.
Eat Fruits and Vegetables
Eating red meat and less water intake can cause constipation, indigestion and add to dehydration. So try to limit meat, avoid junk food, cold drinks and processed foods. Choose to eat fruits and vegetables as they contain fiber. Orange, water melon, melon, mango, guava and apple are a good source of vitamins as well as fluid for pregnant women. Eat salad of cucumber, radish, beet root, spinach, cabbage and broccoli every day in the morning to elevate fluid levels. This is one of the most important tips to prevent dehydration in pregnant women.
Drink Fresh Juices
All fruits contain a percentage of water and taste great. It may happen that you are fond of a particular fruit during pregnancy, so adopt it on a regular basis. Make it a routine to drink fresh home extracted orange and water melon juice. This is the natural source of folic acid, vitamins and water minerals which will prevent you from dehydration during pregnancy.
Eat at Short Intervals
Introduce oats and vegetable salad in your meals. These two items are very important for weight management, strength and development of the baby. Avoid foods that cause bloating and cramps. Eat small healthy meals at short intervals to maintain energy and hydration. This is one of the important tips to prevent dehydration during pregnancy.
Drink Plenty of Water
Ensure you take fluids in the form of soups, juices and plain water. Drink a 250 ml glass of water before eating breakfast and then drink a 200 ml glass of water after 20 minutes of your meal. This way your digestive system will stay at ease and your water density will maintain automatically. Avoid spicy, oily and fried foods to prevent dehydration.
Yoga is an essential tip to prevent dehydration in pregnancy. While doing yoga, the body and mind both become relaxed which is very helpful for proper regulation of hormones and body systems. Proper breathing techniques help in preserving health, normal fluid balance and also aids in better blood circulation.
Monitor Pregnancy Problems
It is common for women to have nausea, vomiting, fainting and other problems during pregnancy. However, it is important to keep a check on these symptoms and to continue sipping on fluids to maintain fluid level. Also, note warning signs and know when to seek medical help to avoid dehydration. This is the most important tip to prevent dehydration in pregnant women.
Pregnant women should drink around 10 to 12 glass of water in a day. Avoid drinking more water at night because it takes time to get absorbed and you may feel bloated. Early morning 1 liter of water intake is good for a pregnant woman because it helps to detoxify the body after 9 hours of meal gap. The organs get activated and start functioning rapidly. This water therapy will keep you fit always and must be followed even when you have delivered a baby safely.
Be aware of the signs to know if you are dehydrated when pregnant. Follow tips to avoid dehydration in pregnancy. Follow medical advice and seek physician’s help, as required.
- American Pregnancy Association. (2021). Dehydration During Pregnancy: Causes, Symptoms & Tips to Stay Hydrated. https://americanpregnancy.org/pregnancy-health/dehydration-during-pregnancy/
- Cleveland Clinic. (2019). Pregnancy: Staying Healthy and Safe. https://my.clevelandclinic.org/health/articles/7249-pregnancy-staying-healthy-and-safe
- March of Dimes. (2021). Dehydration During Pregnancy. https://www.marchofdimes.org/complications/dehydration-during-pregnancy.aspx
- Mayo Clinic. (2021). Pregnancy nutrition: Healthy-eating basics. https://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/in-depth/pregnancy-nutrition/art-20046955
- National Institute of Diabetes and Digestive and Kidney Diseases. (2017). Eating, Diet, & Nutrition for Constipation. https://www.niddk.nih.gov/health-information/digestive-diseases/constipation/eating-diet-nutrition
- National Institutes of Health. (2021). What are the symptoms of dehydration? https://www.nichd.nih.gov/health/topics/dehydration/conditioninfo/symptoms
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