Staying Hydrated During Pregnancy
Water is essential for forming amniotic fluid, building new tissue, transporting nutrients, and preventing constipation and urinary tract infections. Your needs increase significantly during pregnancy.
How Much Water Do You Need?
The American College of Obstetricians and Gynecologists recommends about 8–12 cups (64–96 oz) of water per day during pregnancy. In hot weather, with exercise, or if vomiting, you need more. A simple guide: if your urine is pale yellow, you're well hydrated.
What Counts Toward Your Fluid Intake
You don't have to get it all from plain water:
- Water (plain, sparkling, infused)
- Herbal tea (safe varieties)
- Milk and fortified plant milks
- Soups and broths
- Water-rich fruits and vegetables (cucumber, watermelon, strawberries)
- Moderate coffee and tea (within 200 mg caffeine limit)
Signs of Dehydration in Pregnancy
Dehydration during pregnancy can worsen nausea, cause Braxton Hicks contractions, and in severe cases affect amniotic fluid levels. Signs to watch for: dark yellow urine, infrequent urination, dizziness, headache, dry mouth, rapid heartbeat, and feeling very hot.
Frequently Asked Questions
Yes — Braxton Hicks contractions (practice contractions) are often triggered by dehydration. Drinking a large glass of water and resting is often the first recommendation when Braxton Hicks increase in frequency.
Yes — plain sparkling water is safe. Avoid sparkling waters with added caffeine or high sodium. The carbonation itself has no negative effects on pregnancy.