Studies
show that just a small amount
of dehydration decreases performance
capability and motor control,
which increases the likelihood
of injury. Adherence to medical
advice about maintaining adequate
hydration levels becomes especially
crucial during pregnancy. Even
with sufficient fluid intake,
pregnant women should not exercise
in the hot sun, or out-of-doors
during very hot and humid weather
to prevent the risk of heat-related
injuries.
Though most commonly associated
with hot weather, dehydration
during exercise also occurs
in cold temperatures and at
high elevations.
What
Water Does for You
| |
Adequate water
intake helps you:
|
•
|
Cool
your body
|
|
•
|
Maintain
a healthy salt and
electrolyte balance |
| •
|
Prevent constipation |
• |
Avoid hemorrhoids
|
| • |
Prevent injury |
|
How
Much Should You Drink?
Don’t wait until you
feel thirsty to drink, as thirst
is not an accurate indicator
of hydration levels.
| |
When
and How Much to Drink:
|
•
|
Drink
up to 16 ounces of
water one to two hours
before you exercise.
|
|
•
|
During
exercise, drink 8
to 12 ounces more
water. |
|
•
|
In the hour following
exercise, drink up
to 16
ounces to fully rehydrate.
|
|
This may sound like a lot, but
if you are engaged in moderate
to strenuous cardiovascular exercise,
you’ll need that much.
Don’t
Skimp on Water
You should never restrict your
fluid intake just to cut down
on frequent bathroom visits,
the common plague of pregnancy.
You’ve probably already
gotten into the habit of going
to the restroom before exercise
sessions or arriving early so
that you can position yourself
where you’ll have the
most convenient access to the
restroom. Such concessions are
far better than the adverse
effects of dehydration.
The
Sweat Rate Formula for Replacing
Lost Fluids
Be sure to replace the fluids
you lose during exercise. An
accurate scale that displays
ounces can help you estimate
your sweat rate, and assist
you in estimating how much fluid
you need to drink to replace
the amount you lost during your
workout. Weigh yourself before
and after your workout. Note
the difference in ounces. Add
to that the number of ounces
of water that you consumed during
exercise. If the total is less
than the amount you started
with, be sure to replace at
least that amount in the hour
after your workout.
If your scale doesn’t
accurately display ounces, then
let the color of your urine
be your guide. Pale yellow urine
means that you are adequately
hydrated. Dark yellow urine
indicates that you are not consuming
enough water.
What
to Drink
You won’t need sports
drinks with electrolytes; they’re
needed only for the most strenuous
endurance events, which are
not advisable during pregnancy.
Plain water is fine. Inquire
with officials about your tap
water to determine if it contains
contaminants, and, of course,
use a water filtration system
if it does. Fitness waters that
are slightly flavored are an
acceptable alternative to plain
water. Steer clear of high-sugar
content beverages (especially
those containing high-fructose
corn syrup), and any that contain
chemical additives, such as
artificial sweeteners and food
colorings.
Safe
Use and Re-use of Water Bottles
|
•
|
With
sports tops, make sure that
you do not accidentally
suck in excess air into
your gut as you drink, which
can cause intense gas-pain
and cramping.
|
|
•
|
Never drink
from a plastic bottle that
has not been thoroughly
cleaned or that shows signs
of overuse. |
|
•
|
Run plastic
bottles and caps through
the dishwasher before reusing
them. |
• |
If you don’t have
a dishwasher, thoroughly
wash bottles and tops with
soap and hot water, rinse
well, and let air-dry. |
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