Dear moms-to-be, you may know the importance of hydration during pregnancy. Water helps your kidney get rid of wastes and toxins, brings more oxygen and nutrients to your body and regulates your body heat. When you are growing a little one inside you, you need more water to meet you and the growing fetus’s needs. To provide your baby the best, start with hydration now!

How much water do you need?

Pregnant moms are advised to have at least 1200ml of fluid a day, equal to 8-10 glasses of fluid. Getting enough water can help grab the nutrients needed and improve your baby’s development. For you, water assists in dealing with common pregnancy problems like swelling, leg cramps, constipation, hemorrhoids, urine tract infection and etc.

Tips to stay hydration

Although water can quench your thirst, don’t wait until you feel thirsty. Since you stay in hot weather, remember to take note of water temperature. Warm water during pregnancy may help to cope with morning sickness or other stomach aches.

Healthy drinks for expecting moms

  1.     Water
    Water is the best drink ever for pregnant moms. As your body contains 70% of water, you need more water as you are drinking for two bodies now. It plays an important role to balance your blood sugar level and prevents drinking excess sugar, lowering your risk to get gestational diabetes.
  2.     Pasteurized milk
    Milk is recommended to pregnant moms as it is rich in calcium and protein. 1000 mg of calcium is needed to help the baby’s bones and teeth grow. If you don’t like milk, you can try some milk-based drinks like milkshake or smoothies.
  3.     Coconut water
    Coconut water is quite popular under hot weather, but you may not know yet the benefits for pregnant moms. It assists in lowering blood pressure, helps with muscle cramps and increases your bowel movement and improves constipation during pregnancy.
  4.     Fresh fruit or vegetable juice
    If you don’t like to eat vegetables, putting them into your blender is a good choice. To maintain your balanced diet, a glass of carrot juice or any kind of fruit juice to help you grab the vitamins you need during pregnancy.

Strictly limit your intake of caffeinated drinks like coffee and tea if you have a caffeine addiction. Only 200mg a day is allowed. Besides, avoid any alcohol. Kindly take note that both caffeine and alcohol can pass through the placenta and harm your baby.


You may have serious complications if you drink less water or lose water quicker than you drink. Low amniotic fluid, neural tube defects, premature labor and even birth defects are common risks of dehydration during pregnancy. When you notice the below symptoms, drink more water as you can.

Signs of dehydration

  1. The colour of your urine turns pale yellow.
  2. Your mouth is dry
  3. Nausea
  4. Headache
  5. Fatigue

Last but not least, make sure of the source of water to prevent drinking contaminated water. It is important especially when you are pregnant. You may harm your growing baby if you accidentally drink too much water with high levels of chemicals.