Ideally, until about 27 weeks, you are required to drink about 1.5 liters of fluids a day. That is roughly eight standard 200ml glasses. However, in the third trimester, you should be drinking slightly more than this to give support to your baby’s development and growth. You should also increase your fluid intake if you’re feeling quite active, or if the weather is hot.
Drinking water isn’t the only way to keep yourself hydrated during pregnancy, some of your daily fluid intakes can come from other drinks as well.
Simple and Effective Ways to Stay Hydrated during Pregnancy
Milk is a great source of calcium, iodine, and vitamin B5. These are some extremely essential vitamins for you and your growing baby.
Fruit juices are a plethora of vitamins and minerals, which are great for your growing baby. Though, bear in mind that fruit juices can be quite acidic, and contain a high level of sugar. Consequently, excessive consumption of fruit juices can damage your teeth. So, consider diluting them with water.
It will be beneficial to avoid so-called “juice drink.” They often contain little in the way of vitamins, and lots of sugar.
Dairy-smoothies are the best recipes to get all the goodness of milk and fruit in one glass. Additionally, vegetable-based smoothies are another way to get more vitamins and minerals, as they generally contain a low level of sugar and calories in comparison to drinks, based purely on fruit.
If you’re dealing with morning sickness, or perhaps hate drinking water because of the taste, you may not be able to complete your daily intake of fluids. Therefore, consider adding wedges of lime or lemon, cubes of lemon, slices of cucumber, or a few leaves of mint to a bottle of water for a refreshing change. You could also try sparkling water.
For pregnant women, ginger drinks help fight with morning sickness. Take small sips of ginger tea or ginger ale when you’re feeling nauseous. You can even prepare your own ginger tea by peeling and grating ginger root and soaking it in hot water.
Other effective ways to increase your daily fluid intake is to eat more foods that contain lots of water, such as salads, soups, fruits, and yogurts.
Though, you may need to avoid intake of following drinks as they aren’t as good for you and your baby:
Moderate intake of sugar-free and low-sugar sodas are fine, but they don’t make a great source of nutrients that your baby needs, and often are packed with sweeteners. Do check fizzy drinks labels and see if they contain any caffeine before taking them. Altogether, stay clear from energy drinks. They contain very high levels of caffeine, and may also have other stimulants.
They don’t have the same vital vitamins as juices do, and contain high levels of sugar.
Tea and Coffee:
It’s advised for pregnant women to not have more than 200mg of caffeine a day. That is about two cups of tea, two cups of instant coffee, or one cup of brewed coffee. In addition to this, take into account that chocolate also contains caffeine.
There’s no harm in drinking fruit and herbal teas during pregnancy, but only in moderation. Try not to have more than a cup or two a day, and don’t drink the same tea all the time.
Experts say that you should avoid consuming alcohol; altogether during pregnancy. It’s particularly necessary to avoid alcohol during the first trimester, it’s the time when alcohol increases the risk of miscarriage. Alcohol doesn’t count toward your daily intake of fluid, moreover, it actually dehydrates you.
If you face trouble staying hydrated, try and get in the habit of having a water bottle with you everywhere you go.
If you make it your priority to stay adequately hydrated over the next nine months, it can help you set your baby up for a healthy life outside the womb.