Water and fluids in pregnancy: how much and what kind?

In pregnancy your body needs more water. Blood volume rises, amniotic fluid forms, and more fluid is used to regulate body temperature. Drinking enough sounds simple, but between nausea, frequent bathroom trips and a busy schedule it can be hard.

How much fluid is enough?

There is no single figure for everyone. Sources such as ACOG generally consider about 8–12 cups of fluid a day adequate; the amount may go up if it is hot, if you exercise, or when there is extra need such as during breastfeeding. This number includes not just water but soup, milk, ayran and water-rich foods such as fruit.

If your doctor has suggested a different amount because of a kidney, heart or other health condition, follow their advice.

Signs of dehydration

Urine colour is a simple guide. Pale yellow is usually a good sign; dark yellow may mean you need more fluid. Other signs of dehydration include:

• Dry mouth and headache
• Dizziness or weakness
• Passing urine less often
• Constipation

Even mild dehydration can increase uterine tightening and deepen tiredness, so drinking regularly through the day helps.

Practical tips

• Carry a water bottle and sip through the day.
• If plain water feels dull, add a slice of lemon, cucumber or mint.
• If you feel nauseous, cold, still water in small sips may be easier.
• Soup, ayran, milky desserts and juicy fruits also add to your fluid intake.
• For frequent bathroom trips, you can drink a little less in the evening and more during the day.
• Link drinking water to meals, brushing your teeth or a reminder on your phone.

Herbal teas: choose with care

Herbal teas seem soothing, but not every herb has been studied well in pregnancy. Some can affect uterine contractions or interact with hormones. The general picture is:

• Some common teas taken in moderation, such as ginger or mint, are fine for most people, but ask your doctor about amounts.
• Avoid diet or slimming teas, laxative blends and herbal mixtures with unknown ingredients.
• Do not try teas with unclear ingredient lists.
• Black and green tea contain caffeine, which is covered in our caffeine article.

You can ask your doctor or pharmacist whether a particular herb is safe. The Can I eat it? section of the app can also be a starting point for food and drink questions.

What can you do?

1. Start the day with a glass of water.
2. Set refill times for your bottle through the day, for example at lunch and in the evening.
3. Make water your main drink rather than drinking lots of sugary fizzy drinks and juice.
4. Drink more on days when you sweat a lot.
5. Aim for pale yellow urine.

When to contact your doctor

• If you cannot keep fluids down because of constant vomiting.
• If you have very dark urine, marked dizziness, a feeling of fainting or very little urine.
• If you have fever, diarrhoea or fluid loss together with weakness.
• If you have sudden swelling of the hands and face, a severe headache or changes in vision; these may need urgent assessment, so call 112.
• If you have burning when passing urine or other signs of a urinary infection.

This article is for information only; for the amount of fluid that suits you, your doctor's or midwife's advice comes first.