From old wives’ tales to outdated information, there’s no shortage of pregnancy myths out there. The truth is, most of them are just that—myths. So, we’ve tackled seven of the most common misconceptions, to help you feel a little more informed over the next nine months.

Pregnancy is one of the most exciting times in a person’s life. But it can also be one of the most confusing, As soon as the plus-sign or the second line appears, the onslaught of advice and information starts, and it can be difficult to separate fact from fiction. So, with that in mind, we thought we’d set the record straight on some of the pregnancy myths many new parents wonder and worry about. Keep reading for the lowdown on seven of the most common misconceptions, from what you should eat and drink to the truth about morning sickness.

Myth #1: You’re eating for two, so double the calories.
Whoever started this rumour did women a major disservice. For years, pregnant women worried about whether or not they were eating enough to ensure their babies were healthy and strong. The fact is, you only need about 300 extra calories a day in the second and third trimesters—so the equivalent of one extra snack. (Believe it or not, you don’t actually need any extra calories in the first three months.)
Now, that’s not to say that you won’t feel hungry. Fluctuations in pregnancy hormones like estrogen and progesterone can make you ravenous, and if you’re nauseous, sometimes the only thing that quells the queasiness is to keep your stomach from getting empty. So, the bottom line? Eat when you’re hungry but don’t push yourself to double your servings.

Myth #2: You can’t exercise when you’re pregnant.
If you’ve ever seen pregnant marathon runners pounding the pavement, you know this isn’t true. In fact, unless your doctor tells you otherwise, exercise is recommended and encouraged when you’re expecting. Regular intentional movement can help to reduce stress, promote better sleep and even make labour easier. Swimming, walking and yoga are all great options for staying active with your bump. That said, if you’re new to exercise, or looking to change your regular routine, it’s worth checking with your health care provider first.

Myth #3: Coffee is off the table for the whole nine months.
Okay, fine, this one is half a myth. It’s true that too much caffeine can increase the risk of pregnancy complications and potentially harm your baby. But that doesn’t mean you can’t have any caffeine at all. Most experts agree that a small amount of caffeine—around 200 mg, or one 12-ounce cup of coffee a day—is safe during pregnancy. Just be sure to remember that that amount is cumulative, so consider and count other sources of caffeine as well (like chocolate!).

Myth #4: Morning sickness only happens in the morning.
For some people, this one is true. There are some women who feel sick upon waking, and their nausea improves during the day. For others, though, it’s an all-day thing. In the same vein, this pregnancy phenomenon resolves for some women after the first trimester, while others experience it right up until their baby is born. Researchers still aren’t entirely sure what causes morning sickness, though low blood sugar seems to be a common culprit.

Myth #5: Heartburn means your baby will have lots of hair.
Your grandma or your great-aunt probably told you this one, and there’s absolutely no truth to it at all. Heartburn is common during pregnancy, but the real cause is physiological—likely the fluctuation in pregnancy hormones, or pressure from the growing baby on your stomach and diaphragm.

Myth #6: You should avoid sex during pregnancy.
For those experiencing low-risk, uncomplicated pregnancies, sex is perfectly safe. In fact, it can be a good way to maintain intimacy and connection with your partner in the leadup to this major life change. Sex can even help to bring on labour at the end of your pregnancy when it’s safe for your baby to make their entrance into the world. However, for those with a history of pregnancy complications, like placenta previa or pre-term labour, your doctor may advise you to hold off until after your little one arrives.

Myth #7: You’ll know when you go into labour.
We can blame the movies for this one. In films, a woman’s water always breaks dramatically and they immediately start having fast, intense contractions. While this does happen from time to time, it’s way more likely that you’ll feel something and wonder, “Was that a contraction?” In reality, labour can be slow and somewhat unpredictable, with signs like dull cramps or lower back pain as the first sign that things
are starting to progress.

There are many, many other myths out there, and you may still be unclear on what advice and warnings you should heed. Look for information from science-backed sources, like hospitals, research institutes and media outlets with a dedication to accuracy, to give you peace of mind. And if you’re ever uncertain about something you hear or read, ask your healthcare provider. That’s a good mantra for the early years of parenthood, too—when in doubt, ask the experts.