Quick Answer
The recommended amount of water to drink while pregnant is about 10-12 cups or 2.5-3 liters per day. This equals around 6-7 16.9 oz bottles of water daily. Drinking enough water is vital for both mom and baby during pregnancy.
How Much Water Do You Need Each Day When Pregnant?
Staying hydrated is important for everyone, but especially vital when you’re pregnant. Your blood volume increases by up to 1.5 liters during pregnancy, so you need more fluids to support this expansion. In addition, your body needs extra fluid to form amniotic fluid, produce more blood, build new tissue, and carry nutrients to your baby.
The Institute of Medicine recommends pregnant women drink 10 cups or 2.3 liters of total fluids per day. Other expert guidelines suggest pregnant women consume 2.5-3 liters or about 12 cups of water daily. This equals around 6-7 16.9 oz bottles.
Here is a breakdown of recommended daily water intake during pregnancy:
| Guideline Source | Recommended Amount |
| Institute of Medicine | 10 cups or 2.3 liters |
| American College of Obstetrics and Gynecology | 8-12 cups or 2-3 liters |
| Other Expert Recommendations | 12 cups or 2.5-3 liters |
As you can see, most guidelines suggest pregnant women drink about 80-120 oz or 10-15 cups of water daily. This equals approximately 6-7 16.9 oz bottles. The extra fluids are needed to support increased blood volume and amniotic fluid levels.
Tips for Staying Hydrated
Drinking enough water during pregnancy ensures both you and your baby stay properly hydrated. Here are some tips:
– Carry a reusable water bottle with you throughout the day and refill it frequently. Aim to finish 3-4 bottles over the course of the day.
– Set a reminder on your phone or smart watch to drink water at regular intervals, such as every 1-2 hours.
– Drink a glass of water first thing when you wake up and sip water with each meal and snack.
– Choose water or unsweetened teas and juices instead of sugary sodas and drinks.
– Eat fruits and vegetables with high water content like oranges, watermelon, cucumbers, celery, and tomatoes. Their fluids count towards your daily total.
– Add lemon, lime, or frozen fruit to your water for extra flavor.
– Drink slowly rather than guzzling down water to avoid discomfort.
– Listen to your thirst cues and drink when you feel thirsty.
– Be sure to drink an extra 1-2 glasses if you exercise or sweat heavily that day.
Signs of Dehydration in Pregnancy
Dehydration during pregnancy can cause serious complications for both you and your baby. Watch for these signs of dehydration and increase fluid intake if they occur:
– Dark yellow or strong smelling urine
– Dry mouth
– Fatigue and weakness
– Dizziness or lightheadedness
– Racing heart rate
– Muscle cramps
– Headaches
– Constipation
– Increased thirst
– Heat intolerance or fever
Notify your doctor immediately if you experience severe nausea, vomiting, or diarrhea lasting more than 24 hours as this can lead to dangerous fluid loss. IV fluids may be needed in cases of severe dehydration.
Benefits of Drinking Enough Water
Consuming adequate water each day provides many benefits during a healthy pregnancy including:
– Carries nutrients to your baby: Blood volume increases up to 50% during pregnancy. Drinking enough water ensures nutrients can be delivered through this extra blood flow.
– Prevents constipation: Water softens stools and prevents dehydration-related constipation, which is common during pregnancy.
– Maintains amniotic fluid levels: Water is needed to produce amniotic fluid that cushions and protects your baby.
– Regulates body temperature: Dehydration raises body temperature, which can be dangerous in pregnancy. Water helps regulate temperature.
– Flushes out toxins: Water supports kidney function to filter waste and toxins from your blood.
– Minimizes premature contractions: Dehydration can trigger Braxton Hicks contractions. Staying hydrated may help reduce these false labor pains.
– Reduces risk of urinary tract infections: Increased hydration decreases the risk of UTIs that are more frequent during pregnancy.
– Lessens swelling: Water prevents fluid retention and swelling in the hands, feet, and ankles during pregnancy.
– Prevents stretch marks: Hydrated skin is less prone to stretch marks as your belly expands.
Drinking adequate water is one of the best things you can do for yourself and your growing baby. Even mild dehydration can cause issues, so be diligent about consuming enough fluids all day long.
Is it Possible to Drink Too Much Water?
While dehydration poses risks in pregnancy, is it possible to go overboard and drink too much water?
In most cases, drinking extra water is harmless as long as your kidney function is normal. However, consuming over 1 gallon or 4 liters of water per day for an extended time can result in a condition called dilutional hyponatremia. In this electrolyte imbalance, sodium levels become dangerously low.
Signs of hyponatremia include:
– Nausea and vomiting
– Headaches
– Fatigue and lethargy
– Restlessness
– Muscle weakness or spasms
– Seizures
– Coma
This condition is rare but can be serious if extremely high water intake is sustained. Stick to the recommended daily amounts of about 2.5–3 liters per day and increase if you are exercising vigorously or in hot weather. But avoid excessive intake over 1 gallon per day unless directed by your doctor.
Does Water Consumption Affect Amniotic Fluid Levels?
One important reason to stay hydrated during pregnancy is to maintain healthy levels of amniotic fluid. This protective liquid cushions your baby in the womb. But does drinking more water actually increase the amniotic fluid level?
Research indicates amniotic fluid levels are not highly responsive to increased maternal hydration. The amniotic fluid volume is mainly controlled by the baby’s urine production and circulation from the mother’s plasma.
However, severe dehydration that reduces blood plasma volume by 10% or more could potentially lower amniotic fluid levels. So avoiding dehydration is important to prevent dangerously low fluid levels. But drinking well above the recommended amount will likely not significantly increase the actual level of amniotic fluid.
What Are the Best Sources of Hydration?
Water is the ideal beverage during pregnancy, but there are other hydrating fluid sources to meet your daily needs. These include:
– Water – Plain, sparkling, or infused with fruit
– Milk – An excellent source of hydration as well as calcium and vitamin D
– Fresh fruit juice – Choose 100% juices and limit to 4-6 oz servings
– Coconut water – Provides electrolytes like potassium and magnesium
– Soup broths – Opt for low-sodium varieties
– Fruits and vegetables – Especially watermelon, grapefruit, cucumber, celery, spinach
– Herbal tea – Decaffeinated varieties including ginger, peppermint, or chamomile
– Smoothies – Use milk and fresh or frozen fruit
Avoid sugary fruit drinks, sodas, and juices with added sugar as these provide empty calories without hydration benefits. Stick to healthy fluids that provide nutrition for you and your baby.
What Are the Best Bottled Waters to Drink?
If you prefer bottled water, choose:
– Purified water – Reverse osmosis removes impurities
– Spring water – Naturally contains minerals
– Mineral water – Has added minerals like magnesium and calcium
– Sparkling water – Provides a fizzy flavor sensation
Avoid drinking unfiltered tap water as it may contain heavy metals or toxic contaminants. And skip flavored waters with added sugars or artificial sweeteners. Read the label and select a natural, purified bottled water. Carry a reusable bottle and refill it often for convenience and sustainability.
Tips for Drinking More Water
Getting enough hydration during your busy day can take a little planning. Make it easier with these simple tips:
– Have a reusable water bottle with you at all times. Take it to work, while running errands, in the car, and around the house.
– Set a phone alarm to remind you to drink every 1-2 hours.
– Drink a full glass of water first thing when you wake up in the morning.
– Sip water between bites with meals and snacks throughout the day.
– Choose water instead of sugary sodas, juices, and coffee drinks.
– Add sliced fruit or cucumber to your water bottle for refreshing flavor.
– Freeze some bottles to keep water icy cold as you drink during the day.
– Drink water before, during and after exercise to prevent dehydration.
– Take water with you on errands or short trips out of the house.
– Keep water on your nightstand to sip if you wake up thirsty during the night.
Stock the fridge with bottled water and take some with you in an insulated bag when on-the-go. Making water readily accessible at all times encourages you to sip frequently to stay hydrated.
How Does Caffeine Impact Hydration?
Caffeine acts as a mild diuretic that causes increased urination and loss of fluids. While occasional small amounts of caffeine are likely safe during pregnancy, excessive intake can contribute to dehydration.
The American College of Obstetrics and Gynecology recommends limiting caffeine to under 200 mg per day. This equals about 12 oz of coffee or 1-2 caffeinated sodas. Higher intakes are associated with lower birth weight and pregnancy loss.
To counter the fluid loss from caffeine:
– Limit coffee, tea, soda and energy drinks to 1-2 servings daily
– Always pair caffeinated drinks with equal amounts of water
– Opt for half-caff or decaffeinated when possible
– Avoid caffeine in the evenings close to bedtime
– Listen to your body and sip more water if feeling dehydrated
Caffeine in moderation is likely fine, but make sure to compensate with plenty of hydrating fluids throughout the day. And always opt for water and healthy drinks instead of caffeinated and sugary beverages.
Does Carbonation Affect Hydration?
Sparkling waters and mineral waters are popular choices thanks to their effervescence. But does the carbonation impact how well these waters hydrate?
According to research studies, carbonation does not appear to reduce a liquid’s hydration potential. The carbon dioxide bubbles do cause a slight increase in burping, but they do not hinder water absorption.
Flavored and sweetened carbonated beverages act differently than plain fizzy water. Sugary sodas like colas tend to increase urine output. So while a serving may add fluids, the diuretic effect can leave you more dehydrated overall.
The bottom line is plain sparkling water and mineral water provide hydration similarly to still water. But avoid the added sugars and salt in soda that counteract hydration benefits.
Does Water Temperature Matter?
Drinking cold water may sound refreshing, but does the temperature make a real difference in hydration?
Research on this question indicates water reaches your small intestine to be absorbed at around the same temperature regardless of how cold or warm it was when you drank it.
However, studies show people tend to drink more cold water than warmer water, likely because it is more palatable. Drinking adequate volumes is more important than the precise temperature.
So the temperature you choose comes down mainly to personal preference. If you prefer icy cold water, it may encourage you to drink more, which is beneficial. But warm or room temperature water can also keep you well hydrated.
Listen to your body. Sip whatever temperature appeals most to you and makes it easiest to consume an adequate quantity. Some find alternating warm and cold liquids may be helpful too.
Does Drinking Water Help Treat Nausea and Vomiting?
Nausea and vomiting affects up to 85% of pregnant women in the first trimester. Keeping well hydrated with water can help minimize symptoms.
Research shows even mild dehydration exacerbates nausea. Drinking enough water helps avoid dehydration and replenishes fluids lost from vomiting.
Tips for using water to ease nausea and vomiting:
– Take small, frequent sips of cool water throughout the day
– Suck on ice chips when feeling queasy
– Drink an hour after meals rather than with food
– Add ginger, mint, or lemon to infuse flavor
– Restructure your fluid intake around times you feel less nauseous
– Avoid large amounts of water at once which can worsen nausea
– Ask your doctor about IV fluids if vomiting is severe
Staying hydrated may not cure morning sickness, but it can make you feel significantly better. Water is gentle on the stomach and ideal for hydration. Talk to your doctor if nausea and vomiting prevent adequate intake.
When Should You Call the Doctor About Hydration?
While mild dehydration can be solved by drinking more water, prolonged dehydration demands medical attention. Contact your doctor or obstetrician promptly if you experience:
– No urination for more than 6 hours
– Dark urine color plus dizziness, racing heart rate, fever, or confusion
– Bloody or black tarry stool from vomiting
– Inability to keep any liquids down for 12-24 hours due to severe vomiting
– Excessive thirst even when drinking water
– Signs of premature labor like contractions every 5-10 minutes
Intravenous fluids may be administered to treat dehydration and prevent hospitalization. Your doctor can also prescribe anti-nausea medication and recommend a bland diet after vomiting subsides.
Don’t hesitate to call for guidance, even if symptoms seem minor. Dehydration can escalate quickly during pregnancy and requires prompt treatment.
Conclusion
Drinking enough water and fluids daily is vital during pregnancy to stay hydrated. Aim for around 10-12 cups or 2.5-3 liters per day, which equals about 6-7 16.9 oz bottles. Sip water continually throughout the day and choose healthy hydrating beverages. Avoid excessive intake over 1 gallon daily. Drink when thirsty and eat plenty of fruits and veggies too. Pay attention to signs of dehydration and call your doctor if needed. Getting enough water ensures the best health for both you and your growing baby.