Staying hydrated seems obvious, but it might be more challenging than you think. Most of my pregnant patients are surprised to learn that their blood volume increases by about 50% midway through pregnancy.
- Most women find that they sweat more in pregnancy, it’s probably the body’s way of regulating temperature
- Remember, even if you’re not sweating, just sitting outside this time of year can lead to feeling drained and dehydrated, (this is what’s known as insensible loss of fluids – just picture how a breeze at the ocean helps you feel cooler, but small, tiny amounts of sweat are evaporating
- If you’re living at altitudes above 3000 feet, fluid loss is even more pronounced
- That means you need even more fluids now to feel best.
- Don’t like to drink plain water? No worries: Try juicy summer fruits, like watermelon, peaches and strawberries. Add wedges of pineapple, cucumber or other fruits to a pitcher of water for more taste
- Avoid caffeine as this tends to cause dehydration – (we suggest no more than 200 mg of caffeine/day – 2 cups of drip coffee or iced tea
When it comes to salt – Remember Gold-i-locks: Not too much, not too little, but just the right amount. The truth is, your body needs salt, so while we don’t want you to over indulge in lots of salty foods, a little goes a long way in helping you maintain your fluid balance. So, don’t restrict your salt intake.
- Aim for about 1 teaspoon of salt each day, that’s the equivalent of 1,500 mg/day. (reference: USDA)
- That means avoiding a lot of processed foods, which can have lots of hidden salt in them
- Listen to your body and your prenatal provider: if your ankles are swollen or you have high blood pressure, then ask for specific guidelines.
3. Ice Cream
You scream, I scream, we all scream for Ice-Cream: Yes, you heard it here! There’s nothing like a yummy ice-cream cone to nurture yourself this summer. Ice cream, frozen yogurt and other frozen dairy treats have lots of nutritious calcium and protein, so treat yourself now and then. If you’re worried about too many calories, opt for frozen yogurt or have ½ as much as you normally would enjoy.
Remember to continue taking your Prenatal Vitamins every day to provide the nutrients that you and your baby need. For my patients, I recommend finding a vitamin with DHA to help with the baby’s brain and eye development. Look for a vitamin that’s easy to swallow. Many of my patients are happy to find more choices that are like it Gluten free, sugar free and lactose free.
5. Go Swimming
It’s pool time! I know, I know that it might be a little intimidating to find a bathing suit you like and feel good in and if that’s the case, cover ups are your friend right now. If you can find a pool, lake or ocean, swimming is one of the best ways for you to exercise and you’ll feel so refreshed. Not only is there no weight bearing and stress on your tummy, but even if you don’t swim, just floating or hanging on to a kick board and paddling around is good exercise. And here’s another side benefit: sitting in cool water actually HELPS reduce swelling in your ankles and feet. No kidding!
Don’t forget your sunscreen. During pregnancy, your hormones can make your pigment producing cells, known as melanocytes produce more pigment than usual. Some moms will notice a darker discoloration on their upper lips, cheeks or foreheads. This can happen whether you’re in the sun or not, but more sun exposure can makes this worse.
I hope this helps you have a fun and healthy summer.