With record-breaking temperatures, the heat can be uncomfortable, especially if you’re pregnant. Dietitian Laura Tilt Reveals How To Stay Hydrated And Why It Is key to handle a heat wave
The uncomfortable heat wave is still going on….
Heat waves can have serious health consequences for some people. If you are elderly, ill, or pregnant, be sure to be aware of the latest guidelines from the Meteorological office and the NHS if you are thinking of venturing outdoors.
Pregnancy can be uncomfortable as it is, it throws a wave of heat into the mix and can be a sticky and excruciating nightmare.
Healthista spoke with Registered Dietitian Laura Tilt, who says staying hydrated is key to make a heat wave as comfortable as possible, especially if you are pregnant.
“It’s obvious, but in hot weather our bodies use more fluid as we sweat more. If we don’t stay well hydrated, our body can have a harder time regulating its temperature, ”explains Tilt.
But besides drinking water every five minutes, how can we keep our bodies hydrated?
Here are five ways Laura suggests that we can all stay hydrated and fresh …
# 1 Drink at least two liters of water a day
“ There is no one size fits all when it comes to liquids; It depends on body size, activity levels, and temperature, but as a general guide, women need about eight glasses of fluid a day (that’s about two liters),
If you are pregnant, add an extra glass a day, that’s about nine glasses a day.
“A good tip is to watch your pee, if it’s dark and smells strong, you probably need to drink.”
# 2 Opt for cold or iced drinks
‘Stay calm by choosing chilled liquids. Store a pitcher of water in the fridge and try seasoning with unsweetened mint or cucumber or pumpkin and serve with plenty of ice.
Plain water is an ideal drink as it is low in sugar, but all non-alcoholic beverages count toward your fluid intake.
‘Try making smoothies made with frozen fruits or try iced decaf or fruity iced teas, ideally served somewhere in the shade.
Remember that during pregnancy, the advice is to limit your caffeine intake to no more than 200 milligrams a day; a cup of regular black tea is roughly 75 mg. However, fruit teas do not contain caffeine ”.
# 3 Eat foods high in water content
‘Make the most of fruits and vegetables with high water content like berries, watermelon, oranges, apples, tomatoes, and cucumbers.
“You can also freeze grapes and banana or mango slices for a refreshing snack that will also count toward your five a day.”
# 4 lower the blinds
‘It can be hot, hot, hot when sunlight floods into your home during the day. Keep your rooms cool by keeping curtains, blinds and / or blinds drawn.
“The exception is if you have very dark curtains, as this could heat things up.”
# 5 Make sure your bed sheets are cotton or linen
“ Trying to sleep during pregnancy is hard enough, but when you’re also battling the heat, it will only make you feel more uncomfortable at night.
‘To help combat this, try sheets with breathable fabrics like cotton or linen and sleep with only one sheet over you.
“You can also put a flannel in the fridge to use as a cold compress.”
Laura tilt is a registered dietitian in Biamother, an easy-to-use app designed by industry experts that brings nutrition, mindfulness, and exercise advice and support to mothers at their fingertips as they navigate pregnancy and the early years of parenthood.
For more pregnancy tips and expert advice, you can download the Biamother app hereand enjoy a free 14-day trial.
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