How Much Water Should You Drink to Avoid Dehydration in Pregnancy?

Pregnancy changes your body in lots of ways. Nutritious foods help to keep you and your growing baby healthy during the 9 months of pregnancy and beyond. But staying hydrated is a big deal too. And drinking enough of the right kinds of fluids is important for a healthy pregnancy.

How much water should you drink in pregnancy?

Most experts agree that drinking 64 to 96 ounces of water each day is a good goal in pregnancy. That’s around 8 to 10 cups. Some women may need more, like if you live in a hot climate or exercise a lot. 

The recommended amount of water doesn’t change much throughout your pregnancy. But let’s look at some of the body changes that happen in each trimester (or each 3-month stage), and see why water helps.

First trimester

Not everyone gets morning sickness. But about 70% to 80% of those who are pregnant do. Nausea and vomiting are most common in the morning. But symptoms can happen throughout the day. For most, nausea and vomiting are gone by the second trimester. But some women may feel sick throughout their pregnancy.

When you have morning sickness, eating or drinking anything may be the last thing on your mind. But nausea gets worse when you’re dehydrated. Try eating a little food and taking frequent sips of water to help settle your stomach.

Some women have a severe form of nausea and vomiting during pregnancy. This condition is hyperemesis gravidarum and it can be dangerous for you and your baby. If you can’t keep any food or liquid down, talk to your OB-GYN right away.

Second trimester

Your body makes a lot more blood when you’re pregnant. This supports the growing baby, and your own cardiovascular system. 

Your blood volume starts to increase at around the 6th week of pregnancy. But a lot of the change happens during the second trimester. Toward the end of your pregnancy, you’ll have 30% to 50% more blood circulating in your body. 

Plasma makes up more than half the volume of your blood. Plasma is mostly water. So drinking enough water helps your body make enough blood. And that will get the right amount of oxygen and nutrients to both you and your growing baby.

Third trimester

In the last 3 months of pregnancy, having enough amniotic fluid is especially important. Amniotic fluid surrounds your unborn baby. It’s needed for:

• Promoting normal growth and development 

• Helping the baby’s lungs to mature

• Keeping a constant temperature

• Preventing stress on the umbilical cord

• Providing a cushion to prevent injuries

• Maintaining a healthy fetal heart rate

• Getting the baby in the right position for birth

Since amniotic fluid is mostly water, drinking more fluid is important. There are different medical reasons why you could have too little, or too much amniotic fluid. Oligohydramnios is the term used to describe too little fluid. Polyhydramnios is the term used to describe too much fluid. But drinking enough water seems to help keep amniotic fluid at a healthy level. 

What are the signs of dehydration in pregnancy?

Most signs of dehydration in pregnancy are the same as for those who are not pregnant. Whenever possible, it’s best to keep on top of your hydration before you have symptoms. 

Some signs of mild to moderate dehydration include:

• Thirst

• A dry mouth

• Less pee than usual

• Dark-yellow urine

• Dry skin

• Headaches

• Muscle cramps

Signs of more severe dehydration include:

• Not peeing at all

• Very dark-yellow or brownish urine

• Very dry skin

• Confusion

• Lightheadedness, or fainting

• A fast heartbeat or breathing

• Confusion or disorientation

In pregnancy, dehydration can also lead to less movement of the baby. This is because there may be less blood flow to the placenta, and less amniotic fluid.

What are the risks of dehydration in pregnancy?

If you feel a little thirsty once in a while, don’t worry. It’s hard to drink enough water all the time. Your body will find ways of balancing things out. And it will send you messages that it’s time to drink more fluids.

But if you often don’t drink enough water, there could be some effects for your body and for your pregnancy. 

Constipation and hemorrhoids

These are some common nuisances when you’re pregnant. Prenatal vitamins contain iron, which is important for a healthy pregnancy. But it can also contribute to constipation. 

As the baby gets bigger, food moves more slowly through your intestines. And there’s more pressure on the blood vessels around the rectum. All of this can lead to hemorrhoids. 

Eating plenty of fruits, vegetables, and fiber can help. And getting your 8 to 10 cups of water every day will also ease constipation and hemorrhoids.

Leg swelling

Leg swelling is another common symptom of pregnancy, especially in the last few months. Swollen feet, ankles, and legs will happen for a few reasons in pregnancy: 

• You have all that extra blood circulating in your body. 

• Your hormones change the way your body holds onto fluid. 

• As the baby grows, there’s more pressure on the blood vessels of the lower half of your body.

It might seem strange to think about drinking water to get rid of swelling in your body. But it really does help. Drinking more water helps your kidneys to flush out the extra fluid. 

But it’s also important to know about a condition called preeclampsia. Preeclampsia is a serious medical condition. If you have leg swelling plus a headache, changes in your vision, and/or abdominal pain, see your OB-GYN right away. And make sure you’re going to all your prenatal visits. They’ll check your blood pressure and urine at each visit to look for signs of preeclampsia.

Urinary tract infections

Urinary tract infections (UTI) can be more serious when you’re pregnant. A UTI can cause preterm contractions. And that can lead to a premature birth. Pyelonephritis is also more likely to occur during pregnancy. This is a UTI that goes to the kidneys. Pyelonephritis is dangerous for both the mother and baby. 

But drinking more water can help prevent UTIs. Fluids help the bladder and kidneys flush out any bacteria that could lead to an infection. Drinking more water is extra important for people who have had UTIs in the past.

Contractions

Drinking water by itself probably doesn’t prevent preterm labor. Preterm labor means that contractions start to open the cervix before it’s a healthy time for the baby to be born.

UTIs can cause preterm labor and premature births. But drinking water can help prevent UTIs. 

Being dehydrated may also increase Braxton Hicks contractions. Braxton Hicks contractions don’t open up the cervix (that’s why they’re sometimes called “false labor”). But they can be bothersome. And sometimes it’s hard to tell them apart from real contractions.

When it is the right time to have the baby, dehydration may make your contractions less effective. This could mean your labor takes longer. So, when contractions begin, it’s a good idea to continue drinking water.

What if you have trouble drinking water?

Some people find it hard to drink enough water. It can help to get in the habit of drinking more, or finding ways to remind yourself. Other people don’t find water enjoyable to drink. So, what can you do if you’re finding it difficult to get enough fluids while you’re pregnant?

Try these tips to help you stay hydrated: 

• Keep a water bottle with you. If your water bottle’s always with you, you’re more likely to remember to keep drinking.

• Consider drinking bottled water. In general, tap water is as good as bottled. And it’s less expensive. But if there are concerns about the safety of your water supply, it’s best to go with bottled water.

• Add fruit to water. Try lemon, lime, cucumber, or strawberry for an extra flavor burst.

• Add water to juice. Juice has a lot of sugar, which isn’t good when you’re pregnant. But try mixing a little juice with an equal amount of water. It might take a little while to get used to the taste if you usually drink juice. 

• Drink low-fat milk. Milk has vitamin D and calcium. These are good nutrients when you’re pregnant. But drinking too much milk — especially milk with a higher fat content — can lead to extra weight gain. Alternative milk products like soy or almond milk are also good options. Look for ones that are fortified with calcium and vitamin D.

• Eat watery fruits and vegetables. Fruits and vegetables will give you fiber and needed nutrients. But some also provide a healthy dose of hydration. Try melon, strawberries, lettuce, cabbage, spinach, grapes, cucumbers, oranges, pears, or pineapple.

• Start with gum or hard candy. If you’re having trouble with morning sickness or a bad taste in your mouth, try chewing gum before you eat or drink. Or, try sucking on a piece of hard candy.

What drinks should you avoid?

You don’t have to limit yourself to only water during your pregnancy. But there are some drinks to avoid when you’re pregnant: 

• Alcohol: There is no safe amount of alcohol in pregnancy. Drinking alcohol when you’re pregnant can lead to trouble with the baby’s physical and mental health, and development.

• Raw or unpasteurized milk: These products may contain bacteria that could cause serious illness in you and your growing baby.

• Sugary drinks: Soda, sports drinks, and fruit juice are probably OK in small amounts. But eating or drinking a lot of sugar in pregnancy can cause problems. It’s linked to extra weight gain, gestational diabetes, and preeclampsia. It may also contribute to high or low birth weight, and excess weight in children. And it may contribute to conditions like asthma and eczema. 

• Some herbal teas: There are many kinds of herbal tea. Many are safe in small amounts. Some, like ginger tea, may help with nausea and vomiting. But others may increase the risk of problems for you and your unborn baby. 

• Caffeine: Experts recommend less than 200 mg of caffeine per day when you’re pregnant. This is about the amount of caffeine in 12 oz of coffee. And some research suggests that even less caffeine can lead to lower birth weights. Coffee, tea, energy drinks, and soft drinks all may contain caffeine. 

• Artificial sweeteners: These are in diet soda and other low-calorie drinks. Artificial sweeteners in pregnancy may have a connection to weight concerns or developmental delays in children later on. The research is still new. But it’s probably best to limit diet drinks and artificial sweeteners if you’re pregnant.

Why trust our experts?

Written by:

Anne Jacobson, MD, MPH

Anne Jacobson, MD, MPH has been a board-certified physician since 1999. She was a full-scope family physician (inpatient, outpatient, obstetrics, and office procedures) in the Cook County Ambulatory Health Network for 15 years.

Edited by:

Katie E. Golden, MD

Katie E. Golden, MD, is a board-certified emergency medicine physician and a medical editor at GoodRx.

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