How Much Water Should I Drink During Pregnancy?

Staying hydrated is always important, but during pregnancy, it becomes even more important. Your body is doing the amazing work of growing a baby, and water plays a vital role in supporting both you and your little one throughout this journey. 

Let’s dive into why hydration matters, how much water you really need, and some practical tips to help you stay on track!

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Why hydration matters during pregnancy

During pregnancy, your body undergoes incredible changes. Blood volume increases, amniotic fluid surrounds and protects your baby, and your kidneys are working overtime. Water helps support all of these essential processes. 

It's not just about quenching thirst—hydration impacts your digestion, circulation, temperature regulation, and nutrient absorption.

Water’s role in your pregnancy health

Water helps transport essential nutrients to your baby and aids in forming the placenta and amniotic sac. It also keeps your joints lubricated and helps your body eliminate waste efficiently, which is key since constipation is all too common in pregnancy.

How hydration supports baby’s development

Your baby relies on you for everything—including hydration. Amniotic fluid, which cushions and protects your baby in the womb, is largely composed of water. Adequate hydration ensures a healthy environment for fetal development and supports the growth of cells, tissues, and organs.

Benefits of drinking water during pregnancy

There are plenty of benefits to keeping your water intake up while pregnant:

• Reduces swelling: Water can help reduce common pregnancy swelling in the hands, feet, and ankles
• Prevents constipation and UTIs: Staying hydrated helps keep things moving through your digestive system and flushes out your urinary tract
• Regulates body temperature: Water helps keep you from overheating, especially in those third-trimester summer months
• Supports nutrient absorption: Water assists your body in absorbing key nutrients and delivering them to your baby

So… how much water should I be drinking?

The general guideline for pregnant women is about 8 to 12 cups (64 to 96 ounces) of water per day. That’s roughly half a gallon—but keep in mind that your individual needs may vary.

Here’s what can affect how much water you need:

• Activity level: More movement = more sweat = more water needed
• Weather: Hot or humid climates increase your risk of dehydration
• Health conditions: Vomiting from morning sickness or certain medical conditions may mean you need to up your fluid intake
• Diet: Eating a lot of salty or high-protein foods can increase your water needs too

Can you drink too much water?

It’s possible, but pretty rare. Drinking excessive amounts of water in a short period can lead to a condition called water intoxication, which dilutes important electrolytes in your blood. But as long as you’re spacing your water intake throughout the day and not forcing yourself to chug gallons upon gallons, you’re likely in the safe zone.

Signs you’re not drinking enough water

Your body is great at sending signals when it's running low on fluids. Some signs of dehydration include:

• Dark yellow or strong-smelling urine
• Dry mouth or lips
• Headaches
• Fatigue or dizziness
• Constipation

If you're experiencing any of these symptoms consistently, it may be time to up your water game and/or reach out to your OB provider.

Dehydration risks for mama and baby

Dehydration during pregnancy can be serious. For mama, it can lead to headaches, fatigue and dizziness, nausea, constipation, and even premature contractions. For baby, it may affect amniotic fluid levels, delivery of certain, much needed nutrients, and preterm labor or birth.

Severe dehydration, I’m talking severe, can even increase the risk of neural tube defects or low amniotic fluid—both of which require medical attention...before you start to panic, this is NOT common!

Bottom line? Dehydration can sneak up on you, especially if you’re experiencing nausea, vomiting, or simply distracted with the demands of pregnancy life. That’s why it’s so important to drink regularly—even before you feel thirsty—and pay attention to early signs like dark urine, fatigue, and dry mouth.

Making hydration a daily priority doesn’t just keep you more comfortable—it helps create the healthiest possible environment for your baby to thrive.

Staying hydrated: tips that actually work

Let’s be real—drinking water isn’t always exciting. Here are some easy ways to sneak more hydration into your day:

1. Carry a reusable water bottle

Keep it nearby at all times. Having a visual reminder makes it more likely you’ll sip throughout the day. Even better if it’s a fun color or cute patter, just sayin’. My personal favorite when it comes to water bottles? Owala!

2. Add natural flavor

Lemon, cucumber, berries, or mint can jazz up plain water and make it more enjoyable

3. Set reminders

Apps or phone alarms can nudge you to take water breaks during your busy day

4. Track your intake

Use a journal or app to log how much you’re drinking—you might be surprised how quickly it adds up

Give hydrating foods a whirl

Water doesn’t only come from your glass! Many fruits and veggies are super hydrating, like:

• Watermelon
• Cucumber
• Strawberries
• Lettuce
• Zucchini

These can be tasty and refreshing snacks that boost your fluid intake without effort.

Staying hydrated = a healthier pregnancy (most of the time)

The link between hydration and a healthy pregnancy is crystal clear. When you’re drinking enough water, your body functions better—and so does your baby’s growing environment. You’ll likely feel better physically and mentally, too.

The best part? Staying hydrated doesn’t require a huge life change. Whether you're sipping from a favorite water bottle, munching on juicy fruits, or adding a splash of lemon to keep things interesting, every effort counts.

It’s proof that sometimes the simplest habits—done consistently—can have the biggest impact on your health, your comfort, your pregnancy, and your baby’s development.

Quick Recap

• Aim for 8–12 cups (64–96 oz) of water daily (enough to keep your urine pale yellow or clear in color)
• Increase your intake if you're active, live in a hot climate, or have morning sickness
• Watch for signs of dehydration like dark urine or fatigue
• Add water-rich foods and natural flavor to keep things interesting

Listen to your body

Cravings, aversions, and changes in thirst are all normal during pregnancy. The best approach is to pay attention to your body’s signals and hydrate accordingly. If you’re unsure about your hydration levels or experiencing symptoms, check in with your OB provider.

Final tips

Hydration is a simple yet powerful way to support your pregnancy. Keep your water bottle close, snack on juicy fruits and hydrating veggies.

Most importantly? Give yourself grace. Some days you’ll crush your hydration goals. Other days, it’s a win if you remembered your water bottle at all. That’s okay. Every sip still counts, and every effort you make is one more step toward a healthier, more comfortable pregnancy.

You’re doing amazing, mama. 💛