Drinking Enough Water in Pregnancy: Complete Guide
Staying properly hydrated is one of the simplest, most overlooked things you can do for your body in pregnancy. Your fluid needs genuinely go up, and getting enough water can ease several common early pregnancy niggles, from headaches to constipation.
Why hydration matters more now
Your blood volume expands significantly during pregnancy to support your growing baby, and water is a key building block of amniotic fluid, which cushions and protects your baby throughout the pregnancy. Good hydration also supports digestion, helps your kidneys clear waste efficiently, and can genuinely take the edge off nausea — many people mistake early thirst for hunger or queasiness. Being under-hydrated, on the other hand, can make morning sickness, headaches, dizziness and constipation noticeably worse, so it's worth treating water as a priority rather than an afterthought.
How much to aim for
A commonly used target is around 8 to 10 glasses of fluid a day, which works out to roughly 1.6 to 2 litres, though needs vary with body size, activity levels and the weather. Fluids from soups, milk, and water-rich foods all count towards this total — you don't need to hit the target from plain water alone. If you're being sick often with morning sickness, you may need to sip more frequently in smaller amounts to keep fluids down, since drinking a large glass in one go can sometimes trigger nausea.
Practical ways to drink more
- Carry a bottle everywhere — having water within arm's reach makes a big difference to how much you actually drink across the day.
- Sip regularly rather than gulping — small, frequent sips are easier to tolerate than large amounts at once, especially with nausea.
- Add flavour if plain water is unappealing — a slice of lemon, cucumber, or a splash of no-added-sugar squash can help, particularly if nausea has made plain water feel off-putting.
- Eat water-rich foods — melon, cucumber, oranges, and soup all contribute to your daily fluid intake.
- Set reminders — it's easy to forget to drink when you're busy or unwell; a phone reminder or marked water bottle can help build the habit.
Signs you need more fluids
- Dark yellow or strong-smelling urine (pale straw colour is the aim).
- Headaches, particularly ones that ease once you drink.
- Feeling dizzy or light-headed, especially on standing.
- Dry mouth or lips.
- Constipation or infrequent urination.
Frequently Asked Questions
How much water should I actually drink each day in pregnancy?
A general guide is around 8 to 10 glasses a day, roughly 1.6 to 2 litres, though this can include fluid from soup, milk and water-rich fruits and vegetables, not just plain water. Your needs may be higher in hot weather, after exercise, or if you're losing fluids through vomiting. Let thirst and urine colour guide you day to day.
Can dehydration affect my baby?
Staying well hydrated supports your increased blood volume and the amniotic fluid around your baby, so it's worth taking seriously rather than ignoring. Mild, everyday under-drinking is common and easily corrected by drinking more. If you're vomiting repeatedly and can't keep fluids down at all, contact your midwife or GP for advice rather than trying to push through it alone.
Is it safe to drink flavoured water or squash in pregnancy?
Yes, sugar-free or no-added-sugar squash and flavoured water are generally fine as part of a balanced fluid intake, and can make it easier to drink enough if plain water feels unappealing. Try to limit added-sugar drinks to occasional treats rather than a daily habit, and keep an eye on caffeine if the flavoured water contains it.
This article is for informational purposes only and does not constitute medical advice.
Related articles: