Hydration is one of the simplest ways you can support both your pregnant body and your growing baby.
During pregnancy, your fluid needs naturally increase to support the incredible changes happening in your body. From building extra blood volume to cushioning your growing baby in amniotic fluid, water plays a behind-the-scenes role in almost every part of a healthy pregnancy.
You don’t need to overhaul your whole routine or obsess over ounces. With a few smart habits staying well-hydrated can become second nature (even if you’re dealing with nausea, fatigue, or a busy schedule).
In this guide, I’ll walk you through why pregnancy hydration matters, how much you really need, what fluids count, and practical tips to help you meet your needs without stress.
What Hydration Does For Your Body During Pregnancy
Drinking enough fluids during pregnancy does more than just quench your thirst—it helps your body rise to the demands of growing a baby. Here’s how staying hydrated supports you:
- Supports blood volume expansion
Your blood volume increases by nearly 50% during pregnancy to nourish your baby. Water helps your body build and maintain that extra fluid, keeping circulation strong and reducing the risk of dizziness or low blood pressure. - Aids digestion and reduces constipation
Hormonal shifts can slow digestion, leading to uncomfortable bloating or constipation. Fluids help keep things moving through your GI tract and support the natural softening of stool. - Helps regulate body temperature
Pregnancy naturally raises your core body temperature. Staying hydrated helps your body cool itself more effectively—especially important during exercise or hot weather. - Reduces swelling and headaches
Mild swelling is common in pregnancy, but dehydration can make it worse. Adequate hydration helps support lymphatic drainage and reduces water retention. It can also help prevent headaches, which are often triggered by even slight fluid imbalances. - Can ease symptoms like fatigue and lightheadedness
Feeling foggy, sluggish, or a little woozy? Sometimes it’s not just hormones—it might be dehydration. Water supports steady energy levels and helps your cardiovascular system adjust to pregnancy’s changing demands.
What Hydration Does for Your Baby
Drinking enough water isn’t just about how you feel—it’s also a simple way to support your baby’s growth and development. Here’s what staying hydrated helps do for your little one:
- Supports healthy amniotic fluid levels
Amniotic fluid cushions your baby, protects the umbilical cord, and helps regulate temperature. Since it’s mostly made of water, your hydration status directly impacts fluid levels—especially in the second and third trimesters. - Assists in nutrient and oxygen delivery through the placenta
Proper hydration helps maintain good blood flow, which is essential for getting oxygen and nutrients through the placenta to your baby. Dehydration can reduce placental perfusion and affect baby’s access to what they need. - Aids in fetal temperature regulation
Babies rely on your body and amniotic fluid to help keep their environment stable. Staying hydrated supports your body’s natural temperature-regulating systems. - Contributes to healthy development overall
From cell formation to organ growth, water plays a key role in every stage of fetal development. Pregnancy hydration helps support the proper balance of electrolytes and fluids needed for baby’s growing brain, tissues, and circulatory system. - Helps prevent complications tied to low fluid levels
Inadequate pregnancy hydration can increase the risk of complications like low amniotic fluid (oligohydramnios), preterm contractions, or even reduced fetal movement in some cases. Staying on top of your fluid intake is a simple, preventative step.
How Much Should I Drink?
There’s no perfect number that fits every pregnancy, but a good general goal is around 80–100 ounces of fluids per day. That includes water, but also other beverages and water-rich foods like fruit, broth, and even smoothies.
That said, your exact needs can vary based on your body size, activity level, climate, and symptoms. If you’re sweating more, spending time in dry environments, or experiencing vomiting or diarrhea, you’ll likely need more than usual.
You can tune into your body’s pregnancy hydration needs by keeping up with your thirst. Thirst is your body’s built in reminder to hydrate- so when the urge strikes, don’t ignore it or put it off. Instead, respond immediately and hydrate!
You can also check the color of your urine. Pale yellow is the goal. If your urine is darker, you may need more fluids.
Trimester-Specific Tips for Pregnancy Hydration:
- First trimester: You might need smaller, frequent sips if you’re feeling nauseous. Even small amounts add up.
- Second trimester: As blood volume increases, your fluid needs naturally rise. This is a great time to build consistent hydration habits.
- Third trimester: Staying well-hydrated can help reduce swelling, support amniotic fluid levels, and even ease Braxton Hicks contractions.
Hydration needs may shift from day to day—so instead of aiming for perfection, aim for consistency and awareness. Listen to your body!
What Counts Toward Hydration?
Staying hydrated doesn’t mean you have to drink plain water all day long. While water is definitely the foundation, many foods and drinks can help meet your fluid needs.
Here’s what counts:
- Water – Still or sparkling, it’s your best go-to. Add lemon, berries, or cucumber for a flavor boost if plain water doesn’t appeal.
- Electrolyte drinks – Great when you’re sweating, feeling nauseous, or just need a mineral boost. Look for pregnancy-safe options (check out my electrolyte drink blog for more guidance).
- Herbal teas – A cozy, hydrating option — just be sure to check that the herbs are safe during pregnancy.
- Milk and broth – These nutrient-rich liquids do double duty: hydrating and nourishing. I also have a guide on bone broth during pregnancy.
- Fruits & veggies – Water-rich picks like cucumbers, melons, oranges, strawberries, and lettuce can quietly contribute to your hydration throughout the day.
All of these can add up and make a big difference — especially if you’re struggling to sip large amounts of water at once. Think variety, not perfection.
A Note On Sugar-Sweetened Beverages
It might be tempting to reach for a sweet tea, soda, or juice when you’re craving a boost — but unfortunately, these drinks don’t hydrate as well as they seem.
Sugar-sweetened beverages can actually work against hydration by pulling water into your digestive system instead of keeping it available for the rest of your body.
They can also cause blood sugar spikes and crashes, which may leave you feeling more tired, irritable, or even hungrier than before. That’s especially important during pregnancy, when stable energy is key. (Curious why that matters? Check out my blog on blood sugar and pregnancy.)
You don’t have to swear them off completely, but it’s smart to limit sugary drinks and replace them with options that actually support your hydration — like water with fruit slices, pregnancy-safe electrolyte drinks, or herbal teas.
Caffeine & Hydration
You may be relieved to hear that you don’t have to give up caffeine completely during pregnancy. While caffeine does have a mild diuretic effect, research shows that moderate intake doesn’t lead to dehydration in healthy adults.
In other words, your morning cup of coffee still counts toward your daily fluid intake. That said, it’s smart to be mindful.
During pregnancy, the general recommendation is to keep caffeine under 200 mg per day, which is about one 12-ounce coffee or two small cups of tea. Be sure to check labels on things like chocolate, soda, and energy drinks, too — caffeine can sneak in!
Tips for balancing caffeine with hydration:
- Follow up your coffee or tea with a glass of water.
- Space out your caffeine so it doesn’t all hit at once.
- Choose lower-caffeine options like half-caf coffee or caffeine free tea when you want a hot beverage.
Good Old Water
While there are plenty of ways to stay hydrated, plain water is still your best and most reliable source. It does the job simply and effectively. After all, your body is made up of water in large part!
Sometimes it can be hard to drink enough plain water, especially if you’re nauseous. If water feels boring or hard to get down some days, try mixing it up with these ideas:
- Add flavor with lemon, lime, cucumber, mint, or berries.
- Try sparkling water if you want some fizz (unsweetened is best).
- Infuse overnight with fruits or herbs for a subtle, refreshing taste.
A good water bottle can make a big difference. Keeping it nearby can act as a habit anchor — a small reminder to sip throughout the day, whether you’re at your desk, in the car, or chasing a toddler around the house.
Trying to get a cup with a straw is also helpful for some. If your cup has a straw, sipping throughout the day is convenient, and if you keep your cup nearby, you’ll likely drink without thinking about it.
The Magic of Electrolytes
Electrolytes — like sodium, potassium, magnesium, and chloride — are essential minerals that help regulate fluid balance, nerve function, and muscle contractions.
During pregnancy, your needs for these nutrients often increase, especially if you’re dealing with morning sickness, food aversions, muscle cramps, or extra sweating.
Near the end of my second pregnancy, I experienced swelling and strong and frequent Braxton Hicks contractions, especially when walking or exercising. Once I incorporated electrolytes into my routine, my symptoms diminished drastically. It was a game changer for me!
Signs you might need more electrolytes include:
- Headaches
- Dizziness or lightheadedness
- Muscle cramps
- Fatigue
- Feeling thirsty even when drinking plenty of water
Safe and pregnancy-friendly electrolyte options include:
- LMNT (in moderation — it’s very salty, so it’s not for everyone)
- Kinderlyte, a balanced option with no artificial sweeteners
- Liquid IV is okay for some, but not perfect for all (I’ve done a deep dive on Liquid IV here if you want the full scoop)
- Coconut water, naturally rich in potassium and a gentle way to rehydrate — read more about drinking coconut water during pregnancy here!
Electrolyte support can be a game-changer — especially in the first and third trimesters, when fluid shifts and symptoms tend to ramp up.
If you want to learn more about how electrolytes can benefit you during pregnancy, I’ve done a whole post on this topic alone. You can check it out here!
Practical Pregnancy Hydration Tips
Getting enough fluids doesn’t have to feel like a chore. A few small tweaks to your daily routine can make a big difference:
- Sip throughout the day – Don’t wait until you’re super thirsty. Keeping a steady intake helps your body stay balanced. It’s better to sip than to chug.
- Pair fluids with meals and snacks – It’s an easy way to remember to drink and can also support digestion.
- Keep a bottle visible – On your desk, in your bag, or next to the couch—out of sight usually means out of mind.
- Use reminders or habit stacking – Link water to habits you already have (like brushing your teeth or finishing a bathroom break), or set a gentle alarm if needed.
- Try popsicles or crushed ice – Especially helpful during nausea or food aversions.
When to Be Concerned About Pregnancy Hydration
Most of the time, mild dehydration is easy to correct with a little extra water, electrolytes, and rest. But sometimes, your body needs more support—especially during the first trimester when nausea and vomiting can make it hard to keep fluids down.
Watch for signs of dehydration like:
- Dark yellow urine
- Dizziness or lightheadedness
- Dry mouth or cracked lips
- Headaches or fatigue that won’t ease
- Feeling overheated or faint
Call your provider if you notice:
- You’re vomiting frequently and can’t keep fluids down
- You have a fever and feel dehydrated
- You’re urinating very little, even after drinking water
- You feel weak, confused, or very lightheaded
If you’re in the first trimester and struggling to stay hydrated due to morning sickness, don’t wait to ask for help. Dehydration can sneak up quickly when you’re not able to eat or drink much—and your care team can help you feel better and stay safe.
Pregnancy Hydration Key Takeaways
- Hydration is essential for both you and your baby — supporting blood volume, digestion, temperature regulation, and amniotic fluid levels.
- Your fluid needs increase during pregnancy, especially in the second and third trimesters, or if you’re experiencing symptoms like nausea, vomiting, or sweating more than usual.
- Aim for 80–100 ounces of fluids per day, but listen to your body. Thirst and pale yellow urine are helpful cues.
- Water is best, but other fluids (herbal tea, milk, broth, electrolyte drinks) and water-rich foods (fruits, veggies) count too.
- Electrolytes can be a game-changer, especially if you’re dealing with nausea, muscle cramps, or frequent Braxton Hicks contractions.
- Morning sickness can make hydration harder in the first trimester. Take small sips often, try popsicles or crushed ice, and lean on electrolyte drinks if needed.
- Limit sugary drinks, as they can interfere with hydration and cause blood sugar crashes. Caffeine is okay in moderation (under 200 mg per day).
- Use practical strategies like keeping a water bottle nearby, sipping throughout the day, and pairing drinks with meals to stay on track.
- Know when to seek help — if you’re vomiting frequently or struggling to stay hydrated, especially in early pregnancy, talk to your provider.
Pregnancy Hydration FAQs
1. How much water should I drink each day during pregnancy?
Most pregnant women need about 80–100 ounces of fluids per day, which includes water, other drinks, and water-rich foods. Your exact needs may vary depending on your activity level, climate, and symptoms like nausea or vomiting.
2. What fluids count toward my hydration goals?
It’s not just plain water! Fluids that count include:
- Water (still or sparkling)
- Electrolyte drinks (pregnancy-safe)
- Herbal teas
- Milk and broth
- Water-rich fruits and vegetables like cucumbers, melons, and oranges
3. Do I have to give up caffeine while pregnant?
No, moderate caffeine intake (up to 200 mg/day) is considered safe during pregnancy. That’s about one 12-ounce coffee. Caffeine still counts toward your fluid intake, but it’s smart to balance it with water and choose lower-caffeine options when possible.
4. What are signs that I’m not getting enough fluids?
Common signs of dehydration include:
- Dark yellow urine
- Headaches
- Dizziness or lightheadedness
- Dry mouth or skin
- Feeling tired or sluggish
- Muscle cramps
- Feeling thirsty even after drinking
5. Why are electrolytes important during pregnancy?
Electrolytes like sodium, potassium, and magnesium help balance fluids, support nerve function, and prevent muscle cramps. They’re especially helpful during the first trimester (when nausea hits) and third trimester (when swelling and Braxton Hicks can increase).
6. Can hydration help with pregnancy symptoms?
Yes! Staying well-hydrated can help reduce or ease:
- Fatigue and brain fog
- Constipation
- Swelling
- Headaches
- Dizziness
- Braxton Hicks contractions
7. Does hydration affect my baby too?
Absolutely. Proper hydration helps maintain healthy amniotic fluid levels, supports placental function, aids in nutrient and oxygen delivery, and contributes to fetal temperature regulation and overall development.
8. What are some easy ways to drink more water if I’m struggling?
Try these tips:
- Sip small amounts frequently
- Use a straw or a favorite water bottle
- Add fruit, herbs, or cucumber to flavor water
- Try popsicles, crushed ice, or cold smoothies
- Pair fluids with meals and snacks
- Keep your water bottle visible and nearby
9. Do I need to avoid sugar-sweetened drinks completely?
You don’t have to swear them off entirely, but they don’t hydrate as effectively and can contribute to blood sugar crashes, so it’s best to limit them. Opt for water, herbal teas, or pregnancy-safe electrolyte drinks when you can.
10. When should I call my provider about hydration concerns?
If you’re experiencing persistent vomiting, very dark urine, dizziness, or signs of severe dehydration, or if you’re unable to keep fluids down, contact your healthcare provider. These may be signs your body needs extra support.