Water during pregnancy: a precious resource for mother and child

Water is an essential element for the health and well-being of mother and child. For this, experts recommend drinking 8 to 12 glasses a day.

Water is the drink par excellence for pregnant women , because it helps them rehydrate without adding calories and sugars, and helps prevent many ailments typical of sweet expectation .

But how much water should you drink during pregnancy? And how to understand if you are not drinking enough? We explain it to you in this article.

Water in pregnancy: why it’s so important

During the 9 months of gestation (but also during breastfeeding), a woman’s fluid requirement is higher than usual.

First of all, water is needed to increase the volume of blood in the circulation , which serves to nourish and oxygenate the growing child. It also serves to keep the placenta healthy and ensure an adequate level of amniotic fluid .

But not only. Proper hydration helps prevent and counteract some typical pregnancy problems , such as:

• water retention , responsible for swelling and heaviness in the legs
• constipation
• hemorrhoids
• urinary tract infections , such as cystitis
• low pressure

How much water to drink during pregnancy?

According to the ACOG (American College of Obstetricians and Gynecologists), pregnant women should drink 8 to 12 glasses of water a day.

Specifically, the water requirement in pregnancy can be calculated on the basis of food consumption. Adults generally need 1-1.5 mL of water for every calorie consumed (for example, a person on a 2000-calorie diet would need 2000-3000 mL of fluids per day).

Since most pregnant women are advised to increase their caloric intake by about 300 calories starting in the second trimester, an addition of at least 300 ml of liquid per day is recommended (Dudek 2001), which becomes 700 ml when breastfeeding .

How to tell if you’re drinking enough

One way to know if you’re properly hydrated is to pay attention to how many times you pee during the day and the color of your urine. If you have frequent bathroom visits and your urine is pale yellow, you are getting enough fluids. If, on the other hand, you urinate little and the pee is darker, it means that you need to force yourself to drink more.

Additionally, if you are severely dehydrated  you may experience one or more of these symptoms :

• intense thirst
• dizziness and fainting
• palpitations
• muscle cramps , especially at night
• anxiety
• dry skin and mucous membranes
• reduction in blood pressure

If you experience these symptoms, drink more water and if they don’t go away, don’t hesitate to contact your doctor .

What other drinks are recommended during pregnancy?

In addition to water, herbal teas (possibly unsweetened) can also help maintain adequate hydration. For example, mallow infusion  can be useful for reducing constipation, has a cooling effect and helps counteract excessive sweating . 

Another option is represented by fresh fruit and vegetable smoothies and juices, which are a precious source of water and mineral salts. If possible, however, it is better to consume whole fruits , to keep the fiber content intact and reduce the absorption of the natural sugars contained in these foods.

Instead, it is better to limit carbonated and sweetened drinks or drinks containing caffeine , which contribute to increasing water retention and digestive problems. Even tonic water should be avoided, due to the possible harmful effects of quinine on the future baby.

Finally, an absolute no to alcohol consumption . Currently, in fact, a dose of alcohol that is safe for the fetus has not yet been identified with certainty.

How to increase water intake in pregnancy?

To maintain proper hydration, try to always keep a bottle of water or a flask close at hand , and drink often without waiting for the thirst stimulus .

Another recommendation is to consume plenty of fruit and vegetables , foods that are naturally rich in water, as well as vitamins and mineral salts.

And in case of nausea?

Many expectant mothers find it difficult to drink lots of water during pregnancy due to nausea. In these cases it may be useful to drink in small sips or with a straw . Other strategies are:

• add a lemon wedge to the water
• prefer carbonated water to still water
• drink often during the day, but little during meals
• suck an ice cube