Hydration and Pregnancy: How Much Water Is Enough?

Hydration means having enough water in your body. Staying hydrated helps our bodies do all of the things it needs to, like moving our muscles, staying warm or cool in different temperatures, and even thinking. Pregnancy changes everything—including how much water your body needs to stay hydrated. Suddenly, you are not just drinking water for one anymore. Your growing baby relies on you for everything, and that includes staying hydrated with the right minerals. But with more trips to the bathroom, morning sickness, cravings, and exhaustion all competing for your attention, it is easy to forget to drink enough water. It’s natural, when your bladder already feels like a squeezy toy for your baby, who would want to drink more water when you know that means more trips to the bathroom? But hydration is important for keeping you and your baby healthy.  

Let’s talk about how much water you need, why it matters, and how to get enough water, even when you are busy and tired.

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Why Hydration Matters During Pregnancy  

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When you are pregnant, your body has to care for the needs of two people. One major change? Your blood volume, which is the amount of blood you have in your body, increases by up to 50%. That means you need more water to keep your blood moving the way it needs to in order to keep your body working. During pregnancy, staying hydrated is important for:

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• Getting oxygen and nutrients to your baby
• Keeping the amniotic fluid that surrounds and protects your baby at healthy levels
• Controlling your body temperature
• Preventing common discomforts like constipation (when you have trouble having bowel movements), swelling, and urinary tract infections

According to the American College of Obstetricians and Gynecologists (ACOG), pregnant people should drink 8 to 12 cups (64 to 96 ounces, or about 2 to 3 liters) of water daily. And, if you are actively working out, sweating, or living in a particularly hot area, you may need more.

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The reasons why your body needs more water also changes at different times in your pregnancy:

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During the first trimester, or first 12 weeks: You may struggle with morning sickness (nausea and vomit). If so, you need to drink more water to replace what you are losing.

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During the second trimester, weeks 13 to 27: Your baby is growing fast now and drinking more water helps deliver nutrients and maintain the expanding blood supply.

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During the third trimester, weeks 28 to 40: You may experience swelling, overheating, and what is called “false labor” (or Braxton Hicks contractions). Staying hydrated can help you prevent or deal with these problems.

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What Happens If You Do Not Drink Enough Water?

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Pregnancy and dehydration, which is when you do not get enough water, do not mix well. Even a little dehydration can make you feel bad and put stress on your body and baby.

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Here are some signs to watch for:

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• Your mouth feels dry all the time or your lips feel dry or cracked.  
• You feel dizzy or like you might pass out.  
• You get headaches.
• Your urine is dark yellow or has a strong smell.  
• You have trouble having bowel movements or you have hard stools.
• You feel tired or sluggish.
• You don’t feel your baby moving as much as they usually do (this is a sign of severe dehydration).

In more serious cases, dehydration can cause you to go into labor too early, it can lower your amniotic fluid level, and it lead to a urinary tract infection.  

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This is why it is important to drink water regularly. Do not wait till you are thirsty.  

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What If You're Always Peeing?

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We get it. You already have to pee more and that can be annoying. You may feel like you are living in the bathroom and drinking more water can make you have to go even more. But drinking less to avoid peeing is not the answer. Instead:

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• Drink small amounts throughout the day instead of drinking large amounts at once.
• Start drinking water when you start your day so you are not drinking as much right before you go to sleep.  

Tips to Make Hydration Easier

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Here are some creative ways to hit your hydration goals:

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• Add flavor: Add lemon, mint, cucumber, berries, or even a splash of juice to your water to keep things interesting.
• Eat more foods that have water: Try watermelon, oranges, strawberries, cucumber, celery, broths and soups, or even popsicles.
• Try ice chips: Chewing on ice chips helps you stay hydrated and, bonus, can also help with morning sickness.
• Keep track and set reminders: Use an app like BobiHealth to help you keep track and create alarms on your phone as reminders.
• Use a water bottle with markers: Seeing your progress can be motivating.
• Set up hydration stations: Keep a water bottle by your bed, at your desk, in your car, and in your purse so you always have it nearby.

Can You Drink Too Much Water?

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Believe it or not, yes. Drinking too much water can lead to hyponatremia, a rare but serious health problem. It can cause you to feel sick, confused, and in extreme cases, have seizures. Signs that you may be drinking too much water: your urine is always completely clear, you feel puffy or bloated, or you feel sick after drinking water. If you have any of these problems, talk to your healthcare provider.

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Remember: Moderation is key. You want to drink enough stay hydrated, but not too much.  

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A Realistic Daily Hydration Plan

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Here is a sample plan to help you reach your hydration goal.

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• Wake-up: 1 glass of water before or with breakfast
• Mid-morning: 1 to 2 more glasses
• Lunch: 1 to 2 more glasses
• Afternoon: 1 to 2 more glasses (especially if you are feeling sleepy)
• Dinner: 1 more glass
• After dinner: 1 more glass (earlier in the evening to avoid nighttime bathroom trips)

Make sure to change your plan if you are exercising, if it is hot outside, or if you have any of the signs of dehydration we talked about earlier.

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Special Situations

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Some conditions may require extra hydration attention. Your healthcare provider may tell you to drink more water if you have any of the following health problems.  

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Hyperemesis gravidarum: This severe form of morning sickness can lead to serious dehydration. Electrolyte drinks and intravenous fluids might be necessary.

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Gestational diabetes: Gestational diabetes is a health problem that occurs when your body does not process sugar the way it should during pregnancy. Drinking more water can help your body process sugar better.  

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Swelling: While it might seem strange, drinking more water when you have swelling can help your body get rid of the excess sodium that can cause swelling.

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Talk to your healthcare provider to be sure you understand what your body needs.

The Bottom Line

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Drinking enough water during pregnancy is important. Water is an easy but powerful tool that helps you and your baby stay health. From helping you have the energy you need to helping your baby grow, staying hydrated during pregnancy is an easy win.

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So, sip smart, stay consistent, and make hydration part of your daily routine. You are already doing incredible work growing your baby. Let water be one of the easiest things you do to keep you and your baby health every day.

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You got this! Drink up—your body and baby are counting on it.

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