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Guest blog spot: Six tips for drinking water while you_re pregnant courtesy of Emma's Diary

Posted On : 29/07/2013

In honour of the Royal baby we've thrown open our blog spot to Emma's Diary, which is one of the UK_s leading websites for pregnancy advice?and baby week-by-week information. Emma's Diary?provides advice and guidance for mums-to-be and new mums following all stages of their pregnancy and little one_s growth?and development. And it also has forums, fantastic competitions and product offers from partner companies as well as lifestyle features such as celebrity?baby news, a topical royal zone and loads of other great stuff. Most of us don_t drink enough water and we should all make an effort to drink more. This is even more important during pregnancy when we?need extra water to cope with the demands of our ever-changing bodies, and to keep us fit and well. But why is water so important? Water is needed to flush out toxins, aid digestion and ensure our bodies absorb the essential nutrients from the food we eat. It also helps?to restore and revitalise our bodies. During pregnancy these essential functions are even more important as we strive to cope with our changing body and maintain a healthy?environment for our unborn baby. Water is also a key component of breast milk so it_s essential for good lactation. An adult_s body weight is comprised of between 50 and 70 per cent water, and without regular top-ups our body_s survival time is limited to?a matter of hours or days. Water is a major component of our blood carrying essential nutrients to cells and flushing away harmful waste products. It also helps our?bodies to absorb essential nutrients from food and speeds up the rate at which glucose is absorbed, thereby boosting our energy levels. The average adult loses about two litres of fluid a day; even more in hot weather, during exercise or when carrying extra weight through?pregnancy. It is vital that these fluids are replenished regularly. When the body does not get enough fluid it becomes dehydrated which, even in mild cases, can lead to health problems like constipation,?headaches, anxiety, fatigue and dull skin. In pregnancy severe dehydration can cause miscarriage and preterm labour. Drinking water rehydrates our tissues and improves our complexion. Some pregnant women find that drinking water at regular intervals can?actually relieve the symptoms of morning sickness, heartburn and indigestion. Drinking plenty of water also dilutes the urine, reducing the?risk of urinary infections which can be common in pregnancy. The World Health Organisation recommends a daily intake of between 1.5 and two litres of water (eight 250mls or 8fl ozs). _When you are?pregnant this should increase by another two to four glasses (up to three litres) a day if the weather is warm or you are exercising. How to increase your daily intake of water:

  1. Drink a glass of water when you get up in the morning instead of decaffeinated tea or decaffeinated coffee; hot water with fresh lemon?is also a wonderful natural cleanse
  2. Every time you go to the toilet take a detour to the kitchen afterwards and drink eight mouthfuls of water to replace the lost fluid
  3. Have a drink of water (four or five mouthfuls) just before going to sleep
  4. Never get thirsty. Thirst is a symptom of dehydration so try to not deprive your body for it to reach this stage
  5. Improve your fluid intake by eating watery fruit and vegetables such as watermelon and cucumber, and include stews, soups and?smoothies in your diet
  6. Avoid caffeinated drinks and high sugar drinks as these can actually worsen dehydration and are not recommended anyway in pregnancy.