Hydration During Pregnancy: How Much Water Do You Really Need?

"Drink more water." It's advice you've probably heard a thousand times — from your midwife, your mum, every pregnancy book you've ever opened, and probably a well-meaning colleague or two. And yes, they're all right. Hydration during pregnancy is genuinely important.

But here's what those well-meaning advisors often skip: why does hydration matter so much during pregnancy? How much do you actually need? And perhaps most importantly, how do you drink enough when plain water makes you want to gag, or when you're already running to the bathroom every twenty minutes?

This guide covers the real story of hydration in pregnancy — the science behind why it matters, practical targets you can actually hit, and creative solutions for days when drinking feels like another item on an already overwhelming pregnancy to-do list.

Why Hydration Matters More During Pregnancy

Water isn't just nice to have during pregnancy — it's essential for nearly every process happening in your body right now:

Supporting Blood Volume Expansion

Your blood volume increases by an astonishing 40-50% during pregnancy. That's a lot of extra blood your body needs to produce, and water is a major component of blood plasma. Without adequate fluids, your body can't create the additional blood needed to supply oxygen and nutrients to your growing baby.

Creating and Maintaining Amniotic Fluid

Your baby is floating in amniotic fluid right now, and that fluid needs to be replenished continuously. Amniotic fluid protects your baby, allows them to move and develop, and helps regulate temperature. Dehydration can lead to low amniotic fluid levels, which can cause complications.

Delivering Nutrients to Your Baby

Water helps transport vitamins, minerals, and other nutrients through your bloodstream to the placenta and on to your baby. It's the delivery system for everything your little one needs to grow.

Preventing Common Pregnancy Discomforts

• Constipation: Fibre only works if you have enough water
• UTIs: Common during pregnancy; adequate hydration helps flush bacteria
• Headaches: Many pregnancy headaches are actually dehydration headaches
• Swelling: Counterintuitively, drinking more helps reduce water retention
• Fatigue: Even mild dehydration can make tiredness worse

How Much Water Do You Actually Need?

During pregnancy, the general recommendation is:

But your individual needs depend on:

• Activity level: More movement means more fluid loss
• Weather: Hot weather increases your needs
• Trimester: Third-trimester women often need more
• If you're vomiting: Morning sickness increases fluid loss
• Exercise: Always drink extra during and after physical activity

Listen to Your Body

You're likely well-hydrated if:

• Your urine is pale yellow (straw-coloured) to nearly clear
• You're urinating every 2-4 hours
• You don't feel thirsty
• Your lips and mouth don't feel dry

What Counts Toward Your Fluid Intake?

Good news: you don't have to drink only plain water.

Fluids That Count

• Water: Still, sparkling, flavoured (without added sugar)
• Herbal teas: Caffeine-free options like rooibos, peppermint, ginger
• Diluted fruit juice: Aim for 50% juice, 50% water
• Milk: Provides calcium and protein too
• Coconut water: Natural electrolytes
• Clear broths and soups

Foods That Help Hydrate

Some foods have incredibly high water content:

• Watermelon — 92% water (the name gives it away!)
• Cucumber — 95% water
• Strawberries — 91% water
• Oranges — 86% water
• Tomatoes — 94% water
• Grapes — 81% water

Making It Easier: Practical Hydration Strategies

Strategy 1: Make Water More Appealing

If plain water feels boring or off-putting (pregnancy taste changes are real), try:

Temperature matters: Some women find cold water easier to drink during pregnancy; others prefer room temperature or warm water. Experiment to find what works for you.

Strategy 2: Create Drinking Habits

Attach drinking water to existing routines:

• Morning ritual: Glass of water before anything else
• Every bathroom trip: Drink when you wash your hands
• With every meal: At least one full glass (or two)
• Before bed: Another glass
• Set phone reminders: Hourly prompts to take a few sips

Strategy 3: Keep Water Everywhere

Make it impossible to forget:

• Water bottle on your nightstand
• Water bottle in your bag
• Glass of water at your desk
• Water bottle in the car (insulated to keep it cold)
• Jug of water in the fridge, always full

Invest in a bottle you love: A nice water bottle that keeps drinks cold, is easy to clean, and shows your progress can genuinely make drinking feel more enjoyable.

Strategy 4: Front-Load Your Intake

• Heavy hydration in the morning and afternoon
• Slow down in the evening (around 2 hours before bed)
• This approach reduces nighttime bathroom trips while still meeting your daily target

Hydration Challenges and Solutions

Challenge: "I'm Already Peeing Constantly"

Yes, pregnancy means more bathroom trips — that's unavoidable. Drinking less won't significantly reduce bathroom needs, but it will make you dehydrated.

What helps: Accept frequent urination as part of pregnancy, do pelvic floor exercises, know where bathrooms are, and don't restrict fluids.

Challenge: "Water Makes Me Nauseated"

First trimester nausea can make drinking water feel impossible.

What helps:

• Sip small amounts frequently rather than gulping
• Try cold water, ice chips, or frozen cubes of diluted juice
• Carbonated water sometimes settles better
• Add ginger or lemon for nausea-relieving flavour
• Watermelon and high-water-content fruits may be tolerable when liquids aren't

Challenge: "I Forget to Drink"

What helps:

• Set phone alarms or use an app
• Keep water visible at all times
• Pair drinking with activities you already do
• Use a water bottle with hourly markers

Challenge: "Plain Water Is Boring"

What helps:

• Infused waters (see ideas above)
• Herbal teas (variety of flavours)
• Diluted juices
• Sparkling water with fruit
• Smoothies (count as food AND hydration)

What About Electrolytes?

When you're pregnant and especially if you're vomiting or sweating a lot, plain water might not be enough.

Signs You Might Need Electrolytes

• Experiencing significant morning sickness with vomiting
• Exercising regularly
• Very hot weather
• Muscle cramps (especially at night)

Good Electrolyte Sources

• Natural options: Coconut water, milk, bananas, oranges, leafy greens, avocados
• If you need more: Low-sugar electrolyte drinks or tablets
• Homemade: Water + squeeze of citrus + pinch of salt + splash of juice

Drinks to Limit or Avoid

Caffeine (Limit)

The NHS recommends no more than 200mg caffeine per day during pregnancy:

• Filter coffee (250ml) — ~140mg
• Instant coffee (250ml) — ~100mg
• Tea (250ml) — ~75mg
• Cola (330ml can) — ~40mg

Sugary Drinks (Limit)

High-sugar drinks provide empty calories and can cause blood sugar spikes.

Alcohol (Avoid)

There's no known safe amount of alcohol during pregnancy. Best to avoid it entirely.

Hydration Through Each Trimester

When to Seek Help

Contact your healthcare provider if you experience:

• Signs of severe dehydration: very dark urine, dizziness, confusion, rapid heartbeat
• Inability to keep any fluids down for 24+ hours
• Signs of urinary tract infection: burning, frequency, fever

Your Hydration Checklist

The Bottom Line

Staying hydrated during pregnancy isn't complicated, but it does require intention. Your body is working incredibly hard — producing extra blood, creating amniotic fluid, delivering nutrients to your baby, and managing all the changes that come with growing a new person. Water makes all of that possible.

Don't aim for perfection. Some days you'll hit your target easily. Some days you'll realise at 8pm that you've barely drunk anything. Refill your glass and move on.

The goal is consistent effort, not flawless execution. Keep water visible, make it tasty if that helps, and trust that every sip is doing something good for you and your baby.

Related Reading

See also: New Year Pregnancy Nutrition Guide, Calcium in Pregnancy, and Best Foods for First Trimester Nausea.

Download PregnancyPlate to track your hydration along with your nutrition.