Hydration and pregnancy

Aim for 8–12 cups (2–3 liters) of fluid daily. Needs rise in the third trimester (larger blood volume, amniotic fluid) and in hot weather. Dehydration triggers Braxton Hicks contractions, headaches, and fatigue — all easy to prevent. Watch pee color as your quick indicator: pale straw-yellow means you're hydrated, darker yellow means drink more. Concentrated urine with a strong smell is a red flag. Water, coconut water, herbal teas (skip strong ones — some are contraindicated), and fruit-infused waters all count. Fresh fruits and vegetables contribute significant water too. Keep a labeled bottle within arm's reach and refill it before it empties.