You are 16 weeks and 5 days

Drinking enough is essential for good health in pregnancy, so carry a bottle of water everywhere.

163 days until your due date

Staying hydrated in pregnancy can be tricky, because hormonal changes make some of the fluid you drink leak into your body tissues instead of staying in your bloodstream.

There's no exact amount to drink, because it depends on what you eat (some foods contain water), your size, how much you exercise, and the heat and humidity. So listen to your body. One of the best checks is your urine: clear to light yellow means you're well hydrated, while bright yellow or orange means you're probably dehydrated.

Drinking plenty of water is important, but if you feel sick or are tired of water, try juice or more fruit. Caffeinated drinks such as coffee don't hydrate you, because caffeine makes you urinate more.

In the second and third trimesters, dehydration can trigger early contractions. Your body produces an anti-diuretic hormone to hold on to water, which acts a lot like oxytocin, the hormone that starts labor. Staying hydrated prevents this.

Focus on

Nutrition: Fabulous fruit

Eating fruit is a great way to stay hydrated. Many fruits are very high in water, especially melons, grapes, and strawberries, and the water is well absorbed because it comes with sugar, which helps keep it in your bloodstream. Fruit is also very nutritious, with many of the vitamins and electrolytes your body needs to stay in balance.

Ask a Doctor

Should I stop picking up my toddler while I'm pregnant?

You may have some back pain as hormones soften your ligaments, making your joints less stable and injury more likely.

Lifting your toddler won't harm your baby, but it may be uncomfortable and you may lose your balance more easily. Ask your toddler to climb onto a chair so you don't have to lift from a bent position. To lift from the floor, squat and use your legs to take the weight rather than bending, which strains your back. Encourage your toddler to climb onto your lap for a hug.

This is general information based on NHS guidance, not medical advice, and every pregnancy is different. Talk to your midwife or GP about anything that worries you. If your baby's movements slow down or change, or you have bleeding, severe pain or leaking fluid, call your maternity unit straight away. In an emergency, call 999.