Morning sickness and vomiting are common for moms-to-be–especially in their first trimester. No one feels very good after vomiting– or even mentioning the subject! Important electrolytes and fluid can be lost through continuous vomiting, which can cause dehydration. Dehydration during pregnancy is dangerous! We often hear that the ideal amount of fluid to drink each day to stay hydrated is 8-12 eight ounce glasses. I don’t know about you, but I don’t always feel very inclined or motivated to drink water primarily because of the taste. Below is a list helpful tips that I use to stay hydrated.Got #morningsickness? Check out our online course here: bit.ly/34NooAk #dietitiantips #pregnancytips #hydration #morning sickness #pregnancy Click To Tweet
It’s All About the Small Sip
If you struggle to drink water, try taking consistent small sips of water as the day goes on. Also remember to take a few sips before going to bed as our bodies can lose water through the night as we sleep.
Set a Goal
Have a goal for how much water you want to drink for the day. Remember to pace yourself and ease yourself into the routine. I have found a 36 oz. Yeti water bottle helps me keep track of how much water I drink. I typically strive to drink at least two of these bottles per day. Remember that when you feel thirsty, you are already a bit dehydrated, so make sure to drink a little even when you aren’t thirsty.
Add Some Flavor!
I’m a huge tea drinker! However it’s not always plausible to drink tea during pregnancy because of the caffeine. Some other natural ways to flavor your water are to add fruits or vegetables! Try adding citrus fruit or juice, berries, apples, cucumbers, or herbs like mint and basil to your water for more flavor. Using cold or room temperature water are the best, as hot water deteriorates the fruit and vegetables. You can infuse the water for up to two hours on the counter however it should be refrigerated to prevent bacterial growth.
Temperature of the water can impact how motivated we are to drink it. For example, those of you who may have sensitive teeth may not tolerate cold water. Room temperature or warm water may be better. Experiment with this and see how you feel!
Electrolytes are important because they help your nervous and muscular system regulate itself and maintain the acid balance in your body. (Electrolytes include sodium, potassium and magnesium.) Tap water does not usually contain significant amounts of electrolytes—unless you live in an area with water that has rich mineral content.
Products like Gatorade and Hydralyte, are created to have electrolytes. (Hydralyte also comes in handy tablets and powder packets and available in colorless Lemonade flavor.) Coconut water is also an excellent source of potassium.
However, commercial sports drinks can have as much as 22g of sugar for a 12 oz bottle–but healthier versions can easily be made at home for a fraction of the price. Recipes can easily be found online and typically include: water for hydration, some kind of real fruit juice for carbohydrates, and salt for sodium and chloride.
Switch things up by making smoothies at home! Not only will smoothies hydrate you–they contain fiber from fruits and vegetables. Try using coconut water instead of plain water for a boost of electrolytes.
High Fluid Meals
Incorporate more recipes and meals that have more liquid in them such as chilis, soups, gazpachos, salsas, salads, sorbets, popsicles, frozen grapes or frozen fruits. Surprisingly even hot cereals count as having some fluid!
Fruits and Vegetables
Get some of that hydration through foods that naturally have a high water content such as watermelon! It will be perfect to help cool you down in this summer heat too! Other fruits and vegetables with high water content are cucumbers, romaine lettuce and other greens, tomatoes, celery, pineapple, blueberries, melons, citrus fruits and pears.
The Bottom Line
Morning sickness is not pleasant but it’s important to take care of mom and baby’s health by ensuring adequate fluid intake. And when it tastes good, it’s definitely easier to drink!
For more information about our online course: Making Morning Sickness More manageable, click here!
- Academy of Nutrition and Dietetics. (2014). Position of the Academy of Nutrition and Dietetics: Nutrition and Lifestyle for a Healthy Pregnancy Outcome. Journal of Academy of Nutrition and Dietetics, 114(7), 1099–1103.
- Gordon, B. (11AD). How Much Water Do You Need. Retrieved from https://www.eatright.org/food/nutrition/healthy-eating/how-much-water-do-you-need
- Mustela. (2020). 5 Tips For Drinking All The Water You Need While Pregnant. Retrieved from https://www.mustelausa.com/blogs/mustela-mag/5-tips-for-drinking-all-the-water-you-need-while-pregnant
- Ontario Equestrian. (2020). Hydrate Your Body with High Water Content Fruits and Vegetables. Retrieved from https://ontarioequestrian.ca/hydrate-your-body-with-high-water-content-fruits-and-vegetables/
About The Author:
I am currently a second year Dietetic Intern at NMSU and was born and raised in New Mexico. My answer to the famous New Mexican question: green! When I have time outside of school you can find me hiking with my pitbull Achilles, weightlifting, or baking up a fresh cherry cobbler.