Pregnancy is a wonderful but challenging experience that reminds expectant mothers to pay attention to their health and bodily needs. How much water should you drink during pregnancy, and how should you drink it? By incorporating some small tips and developing good habits around drinking water, staying hydrated can be enjoyable!

The Vital Role of Hydration During Pregnancy

Water has many benefits. Proper hydration is essential for both the mother and developing baby during pregnancy. Numerous studies have emphasized the positive impact of remaining hydrated, such as aiding digestion and helping form the amniotic fluid around the fetus, reducing the risk of complications, and promoting a healthy pregnancy.¹ Water also helps nutrients circulate in the body and helps waste leave the body.

How Much Water Should You Drink During Pregnancy?

If you have read our previous article, "How Many Glasses of Water Should You Drink Each Day?," you may already know that while it's generally recommended to consume eight to ten 8-ounce glasses (equal to 236.568 milliliters) of water per day, each person's hydration needs are influenced by factors such as age, gender, exercise, diet, genetics, and climate.

During pregnancy, the mother's body undergoes many changes due to hormonal influences. Most pregnant women suffer from edema and are afraid to drink water. However, doctors recommend increasing fluid intake during pregnancy.² The increased blood volume during pregnancy requires more fluids for circulation within the mother's body and that of the fetus.

So, how much water should pregnant women drink every day? Doctors suggest that, on average, people should drink an amount equal to their weight (in kilograms) multiplied by 30. Pregnant mothers can supplement with an additional 300 cc per day. For example, a 60 kg adult woman has a basic daily target of about 1,800 cc for drinking water. During pregnancy, she can increase this amount to around 2,100 cc.

Adding Rich Flavors to Make Drinking Water More Enjoyable

Sarah, a first-time mom, has changed her eating habits influenced by pregnancy hormones. To make plain water less bland, she experiments with adding various juices or ingredients to create "exclusive drinks" that are richer in flavor and more enjoyable to drink.

• Homemade fruit-infused water: Sarah likes to add citrus fruits such as oranges, grapefruits, lemons, and limes for flavor and aroma. She also adds seasonal fruits like pineapples, apples, and watermelons, which not only taste refreshing but also provide extra vitamin C.
• Herbal teas: Sarah particularly enjoys comfortable and pleasant teas like raspberry or peppermint tea. Whether it's hot or cold-brewed, tea soothes nerves and has antioxidant benefits. (Note: There are still suitable types of tea or caffeine intake amounts depending on individual physique or different stages of pregnancy. If there is any uncertainty about this matter, it is recommended to consult a doctor or medical personnel!)

Tracking water intake and snacking on fruits

Lisa is a fitness enthusiast who maintained good exercise habits even during pregnancy. She found that using an app to track her daily water intake helped her ensure she was getting enough hydration for her body's needs. This not only reminded her to stay hydrated during daily activities and workouts but also helped regulate the timing and amount of water she drank, preventing frequent trips to the bathroom due to excessive drinking at once.

• Water tracking and reminder app: Initially, Lisa used the alarm function on her phone but later downloaded "Plant Nanny" to track and remind herself to drink water regularly. Every time she recorded drinking water, a virtual plant in the app would grow along with it, making regular hydration more fun and rewarding.
• Snacking on hydrating foods: Before exercising or as an afternoon snack, Lisa pays special attention to choosing foods high in water such as refreshing juicy fruits like watermelon, cucumber slices, or tomato salad.³ Not only are they deliciously refreshing but they also provide additional micronutrients for overall health benefits.

Embrace the Refreshing Path to a Healthy Pregnancy

Staying hydrated during pregnancy is important for your well-being and your baby's. Through fun little tricks, such as making your own fruit-infused water, snacking on delicious seasonal fruits and vegetables, or using a mobile app as a reminder to drink water, even giving yourself small rewards or treats (such as a massage, watching a movie or having a piece of cake) when you reach your hydration goals.

Prioritizing hydration can lead to a happy, healthy and refreshing pregnancy!

Expectant mothers can find enjoyable and comfortable ways to make “drinking water” a pleasant experience, ensuring the health of both themselves and their baby. ❤️