Are you drinking enough water?
You’re probably familiar with the old saying that you need to drink 8 glasses of water a day. That is easy to remember and it’s a reasonable goal for most adults. The more scientific answer to how much water you should be drinking comes from the U.S. National Academies of Sciences, Engineering, and Medicine. They have determined that an adequate daily fluid intake is about 15.5 cups (3.7 liters) of fluids a day for men and 11.5 cups (2.7 liters) of fluids a day for women [1]. But that’s not quite as catchy.
During pregnancy, your need for water will increase. During the first trimester — even before you begin showing or gaining weight — you will notice an increased thirst. That is normal — your body is increasing in blood flow and creating new life — and needs water to do so!
When you eat salty foods, be sure to drink enough extra water to restore your electrolyte balance. Also, if you're throwing up due to morning sickness, it’s easy to become dehydrated. Sip on water throughout the day. You now need extra water to ensure the absorption and assimilation of water-soluble vitamins, including folate, vitamin B6 and vitamin C.
Staying hydrated will also help you avoid constipation [2]! During the first trimester, increase your fluid intake by about one to two glasses (about 8-16 ounces). And, most importantly, do not ignore your thirst: listen to your body! It knows what you need.
When selecting your beverage remember:
Coffee and other caffeinated drinks (including tea and energy drinks) in a dose of more than a cup (200 g) per day can affect the heart rate of a child [3].
Sweet soda is full of sugar and empty calories — soda provides nothing useful for baby and may cause weight gain. One average, people get 30% of unnecessary added sugar from soda. Who needs that [4]?
Juices contain the same amount of sugars as sodas [5].
Alcohol is best avoided. However, a number of studies have shown that if you drink a couple of glasses of wine in the very early stages, before you knew you were pregnant, baby’s health is unlikely to be affected [6].
Mineral water, especially containing iodides, iron, calcium, phosphorus and magnesium, can compensate for the deficiency of important trace elements during pregnancy and help you avoid constipation [7].
You can also get fluids from the foods you eat. Watermelon and spinach, for examples, are almost 100% water by weight.
