Hydration and Fluid Intake During Pregnancy

Water plays a fundamental role in every aspect of pregnancy. It forms the amniotic fluid that cushions and protects your baby, supports the increased blood volume that carries nutrients to the placenta, aids in digestion and nutrient absorption, and helps regulate your body temperature. Dehydration during pregnancy can lead to serious complications including urinary tract infections, preterm contractions, and reduced amniotic fluid levels.

Pregnant women need approximately 2.5 to 3 litres of total fluids daily, which is more than the standard recommendation for non-pregnant adults. In the warm and humid climate of Visakhapatnam, fluid needs may be even higher, particularly during summer months when perspiration increases water loss significantly.

Plain water should form the foundation of your fluid intake, accounting for at least eight to ten glasses daily. Coconut water is an excellent natural hydrator available abundantly in Visakhapatnam. It provides potassium, magnesium, and natural electrolytes that help maintain fluid balance and prevent muscle cramps.

Buttermilk (chaas) is a traditional Indian beverage that provides hydration along with probiotics, calcium, and a cooling effect. Nimbu pani (lemon water) with minimal sugar provides vitamin C and aids iron absorption. Fresh fruit juices made at home without added sugar, such as orange, mosambi, or watermelon juice, offer hydration along with vitamins and antioxidants.

Soups, dal ka pani (the water from cooked lentils), and rasam are additional fluid sources that also provide nutrients. Herbal options like jeera water and ajwain water can aid digestion while contributing to your daily fluid intake.

Caffeine should be limited to less than 200 milligrams per day during pregnancy, equivalent to about one cup of coffee. Excessive caffeine can cross the placenta, potentially affecting fetal heart rate and increasing the risk of low birth weight. Tea also contains caffeine, so limiting total consumption of both coffee and tea to two cups daily is advisable.

Sugary drinks including packaged fruit juices, sodas, and energy drinks should be avoided as they contribute empty calories and can worsen gestational diabetes risk. Alcohol must be completely avoided throughout pregnancy as there is no known safe level of alcohol consumption during pregnancy. Unpasteurised juices and drinks from unhygienic sources also pose infection risks.

Early signs of dehydration include dark yellow urine, dry mouth, headaches, dizziness, and reduced frequency of urination. Ideally, your urine should be pale yellow to clear, indicating adequate hydration. During pregnancy, dehydration can trigger Braxton Hicks contractions that feel like tightening of the abdomen.

Severe dehydration may cause rapid heartbeat, confusion, and fainting, and requires immediate medical attention. If you experience persistent vomiting due to morning sickness that prevents you from keeping fluids down, contact your healthcare provider at Heamac Healthcare promptly. Intravenous fluid replacement may be necessary in cases of hyperemesis gravidarum.

Carry a water bottle with you at all times and set reminders on your phone to drink water at regular intervals. Begin each morning with a glass of warm water before breakfast. Drink a glass of water before and after each meal. If plain water becomes monotonous, add slices of cucumber, mint leaves, or a squeeze of lemon for natural flavour.

Eat water-rich foods such as watermelon, cucumber, oranges, and tomatoes, which contribute to your overall fluid intake. During the third trimester, you may need to urinate more frequently, but this should not discourage you from maintaining adequate hydration. Simply plan bathroom access when travelling or outside the home.