1. Water Water Everywhere
While everyone should drink eight glasses of water a day, for pregnant women, that's the minimum amount recommended. The key to avoid becoming dehydrated through any form of exercise is to be sure you have enough water throughout the day before class. Carry water with you wherever you go, and make it a habit to have plenty of water even on the days when you won't be attending yoga class. On a day that you will attend a yoga class, consume 16 oz. of water in the one to two hours prior to class to prepare your body for the fluid loss due to sweat. Be aware though that classes in which sweating profusely is the goal, such as in Bikram yoga, are not recommended during pregnancy. Aim for being moderately sweaty instead.
2. Keeping You Cool
One function of proper consumption of water during yoga class is to help keep your body cool, something that's particularly important for pregnant women. Don't wait until you feel thirsty to drink. Instead take small sips of water throughout the class. The instructor should encourage the students to take frequent breaks for water, and should work that into the flow of her class. Plan to consume another 8 to 12 oz. of water during class. Don't worry about having to take bathroom breaks; it's all but expected in a prenatal yoga class. It's much more important to ensure you're getting enough water, even if it means taking a break to use the restroom once (or twice) during a class.
3. Benefits Beyond Pregnancy
Drink another 16 oz. of water within an hour of the end of class, and pay attention to any signals your body may be sending you that you aren't getting enough fluids. Constipation is one sign that your fluids are lacking. Should you start to experience contractions, this could also be a sign of dehydration as it is one of the major causes of pre-term labor. In this instance, call you obstetrician immediately for advice. Getting in the habit of being properly hydrated will help you to enjoy prenatal yoga classes sometimes through to the end of their pregnancies. An added bonus to the benefits women receive during pregnancy, women who partake in prenatal yoga often have easier an easier time with labor and delivery as well as recovery after birth.
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