How Much Water Should You Drink While Pregnant?
09 Apr 2025
Staying hydrated during pregnancy is essential for your baby’s growth and your overall health—but how much water is enough?
The recommended daily intake is at least 8-12 cups (64-96 oz) of water per day.
You may need more if you’re active, live in a hot climate, or experience morning sickness. Let’s explore why hydration is crucial, signs of dehydration, and easy tips to drink enough water daily!
Delivers nutrients & oxygen – Helps transport essential nutrients through the placenta.
Prevents constipation & hemorrhoids – Water keeps digestion moving.
Reduces swelling (edema) – Helps flush out excess fluids.
Regulates body temperature – Prevents overheating, especially in hot weather.
Reduces the risk of UTIs – Flushes bacteria from the urinary tract. Your body is working overtime—staying hydrated helps everything function smoothly!
Second Trimester (14-27 weeks): 10-12 cups/day (80-96 oz) – Blood volume increases, requiring more hydration.
Third Trimester (28-40 weeks): 12+ cups/day (96+ oz) – Helps maintain amniotic fluid and prevent dehydration before labor. If you’re exercising, in a hot climate, or experiencing vomiting/diarrhea, aim for even more!
Dizziness or lightheadedness.
Dry mouth, lips, or skin.
Infrequent urination (less than 6 times a day).
Constipation or hard stools.
Fatigue or headaches. Severe dehydration can lead to preterm contractions, low amniotic fluid, and overheating. If you notice any of these symptoms, drink water immediately and contact your doctor if symptoms persist
Try herbal teas or infused water if plain water is unappealing.
Best options: Watermelon, cucumber, oranges, celery, and strawberries.
Herbal teas (peppermint, ginger, rooibos) – Helps with nausea & digestion.
Milk & smoothies – Adds hydration + nutrients.
Diluted fruit juices – Choose low-sugar options. Avoid sugary sodas, caffeinated drinks (limit to 200 mg/day), and artificial sweeteners.
Severe dizziness or fainting.
Persistent headaches or confusion.
No urination for more than 6 hours.
Signs of preterm contractions (tightening of the belly). Severe dehydration can cause complications like low amniotic fluid or preterm labor—don’t ignore it!
You may need more if you’re active, live in a hot climate, or experience morning sickness. Let’s explore why hydration is crucial, signs of dehydration, and easy tips to drink enough water daily!
Why Is Drinking Water So Important During Pregnancy?
Water plays a major role in your baby’s development and keeps your body functioning properly. Staying hydrated: Supports amniotic fluid levels – Protects and cushions your baby.Delivers nutrients & oxygen – Helps transport essential nutrients through the placenta.
Prevents constipation & hemorrhoids – Water keeps digestion moving.
Reduces swelling (edema) – Helps flush out excess fluids.
Regulates body temperature – Prevents overheating, especially in hot weather.
Reduces the risk of UTIs – Flushes bacteria from the urinary tract. Your body is working overtime—staying hydrated helps everything function smoothly!
How Much Water Should You Drink Each Trimester?
Your fluid needs change as pregnancy progresses: First Trimester (0-13 weeks): 8-10 cups/day (64-80 oz) – Helps with morning sickness & supports early development.Second Trimester (14-27 weeks): 10-12 cups/day (80-96 oz) – Blood volume increases, requiring more hydration.
Third Trimester (28-40 weeks): 12+ cups/day (96+ oz) – Helps maintain amniotic fluid and prevent dehydration before labor. If you’re exercising, in a hot climate, or experiencing vomiting/diarrhea, aim for even more!
Signs of Dehydration During Pregnancy
Not drinking enough water can lead to complications for you and your baby. Watch for these dehydration warning signs: Dark yellow urine (healthy urine should be pale yellow).Dizziness or lightheadedness.
Dry mouth, lips, or skin.
Infrequent urination (less than 6 times a day).
Constipation or hard stools.
Fatigue or headaches. Severe dehydration can lead to preterm contractions, low amniotic fluid, and overheating. If you notice any of these symptoms, drink water immediately and contact your doctor if symptoms persist
Easy Tips to Drink More Water During Pregnancy
1. Carry a Water Bottle Everywhere
Keep a large reusable bottle (32 oz or more) with you at all times.2. Flavor Your Water Naturally
Add lemon, lime, cucumber, or berries for a refreshing taste.Try herbal teas or infused water if plain water is unappealing.
3. Eat Water-Rich Foods
Hydrating foods count toward your daily intake!Best options: Watermelon, cucumber, oranges, celery, and strawberries.
4. Set a Reminder
Use a hydration tracking app or set phone alarms to remind you to drink.5. Drink a Glass of Water Before Every Meal & Snack
Helps with digestion and prevents overeating.6. Sip Throughout the Day (Not All at Once)
Avoid chugging large amounts at once to prevent discomfort.7. Drink Extra Water If You’re Exercising
Drink before, during, and after workouts to replace lost fluids. If you sweat a lot, add electrolytes to your water!Pregnancy-Safe Alternatives to Water
If plain water isn’t appealing, try: Coconut water – Natural electrolytes & hydration.Herbal teas (peppermint, ginger, rooibos) – Helps with nausea & digestion.
Milk & smoothies – Adds hydration + nutrients.
Diluted fruit juices – Choose low-sugar options. Avoid sugary sodas, caffeinated drinks (limit to 200 mg/day), and artificial sweeteners.
When to Call Your Doctor
Seek medical attention if you experience: Extreme thirst that doesn’t go away.Severe dizziness or fainting.
Persistent headaches or confusion.
No urination for more than 6 hours.
Signs of preterm contractions (tightening of the belly). Severe dehydration can cause complications like low amniotic fluid or preterm labor—don’t ignore it!
