How Much Water Should You Drink While Pregnant?

Living Well
Oct 9, 2025
4 min read

Hydration is one of the most common recommendations given during pregnancy, yet it is often one of the least explained. Many expectant mothers are told to “drink more water” without much guidance on how much is enough, why hydration matters so much during pregnancy, or how to make it manageable when nausea, fatigue, or daily responsibilities get in the way.

Understanding hydration through the lens of pregnancy physiology helps move it from a vague rule to a supportive practice.

Why Hydration Matters During Pregnancy

Pregnancy places increased demands on nearly every system in the body. Blood volume expands significantly, circulation increases, digestion changes, and fluid balance plays a role in everything from temperature regulation to nutrient transport.

Water supports:

Expansion of maternal blood volume
Placental circulation and nutrient delivery
Amniotic fluid production
Digestion and elimination
Regulation of body temperature

Adequate hydration also supports energy levels and may reduce common discomforts such as constipation, headaches, and dizziness. Hydration is not just about comfort. It is foundational to how the pregnant body adapts and functions.

How Much Water Do You Actually Need?

Most major health organizations agree that fluid needs increase during pregnancy, though they avoid rigid prescriptions.

The Institute of Medicine suggests that pregnant women aim for about 10 cups of fluids per day, which is roughly 80 ounces. The American College of Obstetricians and Gynecologists and the Centers for Disease Control and Prevention emphasize adequate hydration as part of healthy prenatal care while recognizing individual variation.

In real life, many women feel best within a range of 8 to 12 cups of fluids daily. Needs vary based on body size, activity level, climate, nausea, vomiting, and overall health. Rather than focusing on an exact number, hydration is best assessed by consistency and bodily cues.

Light-colored urine most of the day, steady energy, and reduced dizziness are often signs that hydration needs are being met.

When Hydration Feels Hard

Pregnancy can make drinking fluids surprisingly difficult. Nausea, food aversions, frequent urination, and fatigue all interfere with hydration, especially in the first trimester.

When hydration feels challenging, small adjustments can help:

Taking small, frequent sips rather than large amounts at once
Trying cold, warm, or lightly flavored fluids
Drinking between meals if fullness worsens nausea
Including hydrating foods such as fruit, soups, and smoothies

Hydration does not need to come only from plain water. Fluids from food and gentle beverages count and can make hydration more realistic during difficult phases.

Signs You May Need More Fluids

Dehydration during pregnancy is common and often subtle. Thirst is not always the first signal.

Signs that fluid intake may be low include:

Fatigue or low energy
Headaches
Dizziness or lightheadedness
Constipation
Dark-colored urine
Dry mouth or lips
Increased uterine tightening or Braxton Hicks contractions

These signals are not meant to cause alarm. They are invitations to support the body more consistently.

A Thoughtful Approach to Electrolytes and Absorption

Hydration is not only about how much water is consumed, but also about how fluids are absorbed and distributed in the body.

Electrolytes such as sodium, potassium, and magnesium help regulate fluid balance at the cellular level. Most pregnant women obtain these minerals through food, including fruits, vegetables, legumes, dairy, whole grains, and broths.

Some women notice that drinking large amounts of plain water alone does not fully relieve thirst or dizziness, particularly in hot weather or during periods of vomiting. In these cases, mineral-rich foods or naturally mineralized fluids may support better hydration.

This does not mean increasing salt intake indiscriminately or using supplements without guidance. Excess sodium is not beneficial, and individual needs vary. A balanced approach emphasizes regular meals, adequate mineral intake from food, and attention to how the body responds.

When questions arise, hydration strategies should be discussed with a healthcare provider.

Hydration Through a Living Well Lens

Living Well approaches hydration as part of whole-person care rather than a rigid rule to follow. Hydration supports physical comfort, but it also supports nervous system regulation, emotional resilience, and overall capacity during pregnancy.

Many women struggle with hydration not because of lack of knowledge, but because of overwhelm. Forgetting to drink, disliking water, or feeling pressured to do everything “right” can make hydration feel stressful.

Supportive routines help. Keeping fluids nearby, pairing drinking with meals or rest breaks, and allowing flexibility all support consistency. Compassion matters as much as compliance.

So how much water should you drink while pregnant?

Enough to support your body as it changes. Enough to keep urine light in color most of the time. Enough to feel steadier, more comfortable, and supported.

For most women, that falls within commonly recommended ranges, adjusted for individual needs and circumstances.

Hydration is one part of a healthy pregnancy. When it is supported by nourishment, rest, education, and community, pregnancy often feels more manageable and less overwhelming.

Living Well offers resources and community-centered support designed to help expectant mothers care for their bodies with confidence throughout pregnancy and beyond.