How much water should I be drinking during pregnancy?

Why is hydration important during pregnancy?

Water is essential to creating the amniotic fluid that surrounds your growing baby. It is also necessary to increase the plasma volume of blood which is needed during pregnancy. Good hydration also helps to prevent urinary tract infections (UTI’s) and constipation which are both very common in pregnancy.

How much should I be drinking??

Pregnant women should drink at least 2.3L per day. Remember you may even need more if you are exercising or you live in a hot climate. Sounds like a lot I know! But remember that juice, milk, sparkling water, soup and decaf tea all count as well, as long as the majority is made up from water.

But I already need to go to the toilet 100,000 times a day and now you want me to drink more??

I found the excessive toilet trips one of the most ANNOYING things during my pregnancies, (especially the second one) so I completely understand this predicament! I tried to get a portion of my fluids for the day in the morning as soon as I woke up and then reduced my fluid intake towards dinner time so I didn’t need to go as much at night.

Can I drink coffee and black tea while pregnant?

You can drink coffee and caffeinated drinks while pregnant, and even though they are classed as a mild diuretic, they will not affect your hydration too much. This is especially true if you are getting plenty of fluids as well. In saying this, excessive caffeine consumption could be harmful to your baby so you should limit your caffeine intake to 200mg per day (check labels of caffeinated soft drinks).  Because every cup of coffee and coffee bean contains different amounts of caffeine, as a general rule, try to stick to just the one coffee per day. If you find this difficult, have one normal coffee and then decaf coffees for the rest of the day.

Find water boring to drink

Fruit infused water is a great way to make drinking water that little bit more exciting. Try adding lemon, lime or any fruit you like into a large jug of water or your water bottle to give it some extra flavour. Like I mentioned earlier, herbal teas, sparkling water, milk and juice count as well, as long as the majority of your fluid consumption is made up of H2O.

Written by Alex Gleeson (Founder of Strong by Alex) 

For more useful tips and tricks on how to enjoy a healthy lifestyle during your pregnancy, visit www.strongbyalex.com.au


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