Ways to increase your fluid intake during pregnancy

It is so important to stay hydrated when you’re pregnant.  Canada’s Food Guide recommends we make water our drink of choice and Toronto’s tap water is safe to drink and free!

Drinking enough fluids will help:

• decrease constipation
• control swelling in pregnancy
• control your body temperature
• support the transport of nutrients to and waste from your baby

Drink fluids throughout the day to prevent dehydration. Some signs of dehydration may include: thirst, dry lips, dark yellow urine, and flushed skin.

Tips to help get more fluids into your day:

1. Carry a reusable water bottle with you, always!  You can stay hydrated while on the go! Reusing a bottle is a low-cost, easy and environmentally friendly way to hydrate.
2. Jazz up your water by: adding ice or some cut up fruit or trying carbonated water instead. Try one of our top 5 fruit-flavoured water recipes. 
3. Make some homemade soup. You can enjoy it with a meal or on its own. It’s also an easy way to add some extra vegetables and protein to your meals!
4. Drink hot fluids instead. Don’t like to drink cold fluids? Try a cup of hot water with a slice of lemon or try warm milk. Both are very calming.
5. Make a smoothie.  A homemade smoothie is nutritious way to stay hydrated. Try blending your favourite fruits or vegetables with some milk or yogurt. Be careful of store-bought smoothies as they can contain a lot of extra sugar!
6. Eat fruits and vegetables every day.  Keep cut up fruits and vegetables in your fridge for a quick, hydrating snack.

Other healthy fluid choices can include lower fat milk or fortified unsweetened plant-based beverages such as soy or almond beverage.  You even get some fluid from the fruits and vegetables you eat.

For more information, access www.unlockfood.ca or call Telehealth Ontario at 1-866-797-0000 to speak with a Registered Dietitian.