Summer time.  Time for fun outside, even when you are pregnant.  Even if you're just swimming leisurely, drink plenty of fluids—especially water. Otherwise, you run the risk of dehydration, which can lead to heat-related problems such as heat cramps, heat exhaustion, heatstroke – and for some expectant mothers – preterm labor.  Yes, dehydration can cause preterm labor!

Fortunately, you can avoid dehydration with some slight changes to your routine.

What is dehydration?
Dehydration occurs when the body loses more water than you take in. It leads to serious health complications because water makes up almost 70% of our bodies. The human brain is 95%; blood is 82%; and the lungs are composed of 90% water.

How can I tell if I'm dehydrated?
Thirst isn't the best gauge of your body's need for fluids. By the time you're thirsty, you already may be dehydrated. A better way to tell is to check the color of your urine. Dark yellow urine usually indicates dehydration. Light-colored, clear urine is usually a good sign.

You also should know the common symptoms of dehydration. They include:

• Thirst or dry mouth
• Lethargy
• Decreased urine output
• Weakness
• Headache
• Dizziness
• And for preterm labor, 4 -6 contractions in an hour or less.

How can I prevent dehydration?

• Drink water.  Many maternity care providers are recommending between 64 and 128 fluid ounces of water daily.  Sound like a lot?  Caffeinated drinks and alcohol may sound refreshing when you're thirsty, but they take moisture out of your system. They are termed “diuretics” as typically they will deplete your body of twice the intake.  Thus, if you drink 3 -8 ounce glasses of iced tea, you will urinate out the equivalent of 6 – 8 ounce glasses!  Stick with water, especially when the temperature soars.
• Drink, even when you're not thirsty. Most adults lose about 2.5 liters of water a day, so be sure to replenish constantly.  Expectant mothers need fluids to replenish/recycle the amniotic fluid, maintain an increase blood volume to support the pregnancy, and nourish the baby growing inside.
• Take a water bottle wherever you go. Even walking to and from the office, car or home takes energy and may deplete your body.