Hydration
Would it be over-exaggerating to say that hydration is the Holy Grail of wellness habit hacks? Maybe, but not by much! Let’s take a look at some of the many ways hydration helps the body as well as the recommended amount you should be drinking during the postpartum period.
Hydration is healing:
Dehydration impairs wound healing:
Water is a key component of blood, and dehydration reduces blood volume, which in turn diminishes oxygen and nutrient delivery to wounds. This can impair healing, notably for c-section scars, making them more pronounced, itchier, and painful.
Dehydration can lead to hormone imbalance:
Estrogen helps the body retain water. During the postpartum period, estrogen levels drop, increasing the baseline risk of dehydration. If you don’t drink enough water throughout the day, you could be facing a double whammy of dehydration: not only are you already low on estrogen, but dehydration can also further impair estrogen production. Additionally, low estrogen levels can lead to hot flashes and night sweats, causing the precious water stores your body does have to be lost through your skin.
Hydration can aid in weight-loss:
Dehydration causes over-eating:
Your brain has a hard time distinguishing between the need for food and the need for fluids because hunger and dehydration share a messenger hormone called ghrelin. Ghrelin stimulates appetite and promotes fat storage, which can make you more likely to overeat and gain weight. If you feel hungry even after eating enough, it’s likely that you need to drink water rather than eat more. Additionally, drinking water with your meals can help prevent overeating by slowing the rate at which your stomach empties, which helps you feel fuller for a longer period.
Dehydration impairs metabolism:
Dehydration can severely disrupt metabolic processes. It is associated with increased insulin resistance, which impairs the body's ability to regulate blood glucose levels effectively. Additionally, sufficient water intake is essential for lipolysis, the process by which the body breaks down and burns both dietary and stored fat. Proper hydration supports these critical metabolic functions, helping to maintain insulin sensitivity and optimize fat metabolism. Thus, staying hydrated is vital for maintaining a healthy metabolic balance.
Hydration can boost mood and mental clarity:
Dehydration is a downer:
When you’re dehydrated, your body ramps up cortisol, the stress hormone, which can make you feel even more stressed out. This effect can get worse if you’re already dealing with other stressors, like a toddler’s tantrums or not enough sleep. All this can cause your cortisol levels to spike, making it harder to handle stress and leading to higher rates of anxiety. Plus, dehydration can lower serotonin production, which increases your risk of developing depression.
Dehydration can lead to brain fog:
When you’re not drinking enough water, your brain doesn’t get the oxygen it needs, which can lead to confusion, headaches, and dizziness. Research shows that staying hydrated is crucial for mental clarity and mood. If you’re severely dehydrated, you might struggle with short-term memory and visual focus, and your mood could take a hit. On the flip side, drinking enough water can boost your brainpower and help you stay focused and positive.
Recommended fluid intake for postpartum women:
½ pre-pregnancy body weight in ounces.
Hydration is important for milk supply! If you are breastfeeding consume an additional 24 oz/day.
Example: I weighed 156 lbs before my first pregnancy, so during the postpartum period I needed at least 78 oz, plus 24 oz/day for breastfeeding support, bringing my total to 102 oz or 3016.5 ml (~3L).
But I don’t want to be running to the bathroom all the time…
For newly postpartum women the desire to avoid the associated burning that comes with urinating after a vaginal delivery is understandable. However, I still encourage good hydration practices for all the reasons listed above PLUS the fact that dehydrated urine will cause much more burning and irritation than a well-hydrated stream AND better hydration is linked to reduced risk of urinary tract infections.
Sip slowly throughout the day (aim for approximately one glass of water per hour) and end consumption a couple hours prior to going to bed.
Avoid bladder irritants - alcohol, caffeine, carbonated, artificial sweeteners, acidic drinks (citrus).
Target a urination frequency of approximately every 2.5 to 3 hours - if you are having problems making it this long or if you are experiencing leaking reach out to a pelvic floor therapist.
Sources:
Hydration is healing:
Hydration and weight loss:
Hydration and mood/mental clarity:
