Pregnancy myths busted: The rules women can relax about - and the hidden risks they need to know

Pregnancy can come with an overwhelming list of rules and regulations.

Don’t drink coffee, don’t lift weights, don’t dye your hair, don’t take a hot bath, don’t lie on your back.

But Royal Australian and New Zealand College of Obstetricians and Gynaecologists president Dr Nisha Khot says some of the things pregnant women commonly worry about are not as clear-cut as they might think.

So, what can you actually do while pregnant and what should we be more concerned about? Khot sat down with 7NEWS.com.au to bust some of the biggest myths.

For most women, pregnancy does not mean giving up on your exercise goals. What matters is what your body was accustomed to before you became pregnant.

Someone who was already running, strength training or doing high-intensity exercise may be able to continue, but pregnancy is not the time for someone who was previously fairly inactive to suddenly begin an intense training program.

Khot said exercise could even be very beneficial for the physical and mental health of expectant mothers and can help improve pregnancy outcomes.

Women may find they tire more easily during pregnancy and should adjust accordingly. The key, Khot said, was listening to your body and slowing down when needed.

Khot said women need to think about their overall caffeine intake, rather than viewing each drink in isolation.

That means considering coffee alongside tea, chocolate drinks with added caffeine and other sources consumed throughout the day.

She said “two or three cups of tea or coffee” should be fine during pregnancy, while highly caffeinated and carbonated drinks should be avoided.

Pregnancy can also change how the body responds to caffeine, meaning some women may find a quantity they previously tolerated suddenly leaves them feeling jittery or makes their heart race.

Her advice is simply to pay attention to how you feel and adjust your intake accordingly.

The long list of pregnancy food restrictions can be daunting but unfortunately Khot said many of these warnings are well informed.