How much water should a pregnant woman drink during pregnancy?

We’ve all heard how important it is to drink enough water every day, but how does that change when you’re pregnant? Does a pregnant woman need more water?

The answer is not as simple as it may seem, because it varies from woman to woman. If you are pregnant, the amount of water you need depends on many factors, including your weight, body type, activity level, the climate where you live.

But as a general guideline, you should aim to consume around eight to ten 8 ounce glass of fluid a day. This daily requirement includes any liquids you consume from juices, drinks, fruits, veggies, soups, or other foods from your diet that contain a lot of water. So while it’s great to keep track of how much water you drink, since the majority of your daily requirement should come from water, what’s more important is how much fluid you consume altogether.

Why is water essential for pregnancy?

Most importantly, water helps your body absorb the nutrients you eat into your blood cells, which are then delivered to your baby.

It also helps maintain healthy levels of amniotic fluid, which keeps your baby safe and warm in the womb. As your baby develops, the amount of amniotic fluid needed for your baby to be healthy increases. Low amniotic fluid can lead to birth defects and other pregnancy complications. And, did you know amniotic fluid is replaced with approximately a cup of water every hour from fluid stored in your body? That’s a lot of fluid each day!

For mom, water can keep many unwanted pregnancy symptoms at bay. Drinking enough water keeps everything running smoothly and helps prevent bladder infections and constipation. It also may prevent or alleviate any fatigue, headaches, swelling, and overheating. Dehydration can even cause contractions leading to premature labor.

So don’t forget to drink your water! It can really help make for a more comfortable and enjoyable pregnancy.

How do you know if you’re getting enough fluids while pregnant?

You can tell if you’re drinking enough water by the number of trips you take to the bathroom and the color of your urine. Your urine should look pale or colorless. If it is dark yellow, you need to increase your water and fluid intake.

The importance of drinking clean water

Knowing that the water you drink is clean and free of contaminants is even more important when pregnant. You need to pay attention to where your drinking water is coming from and if it’s safe to drink.

While most water that comes from the tap in cities in the U.S. is safe and drinkable, you never know if it has been contaminated with chemicals that could harm your baby. It is not uncommon for this to happen. Contaminants, including lead, mercury, arsenic, and pesticides, can easily get in the city’s water supply or nearby wells, which can cause birth defects and other pregnancy complications if consumed.

I recommend installing a water filter at home to be extra cautious and to ensure that your water is clean and safe to drink. And always carry a water bottle filled with your filtered water from home, so you don’t have to rely on water at restaurants, cafes, or public fountains.

You can never be too careful when it comes to ensuring the safety of the water you drink, and it’s even more critical now that you have a little one to look after as well.

Tips for consuming more water

I’ll be the first one to admit; it’s hard remembering to drink enough water throughout the day. I often find myself distracted with work, family, household chores, and other todos that I don’t even realize I’ve barely had anything to drink all day! At one point, I even tried setting alarms every thirty minutes, reminding myself to drink water because I know how important it is to stay hydrated.

Here are a few tips I’ve found that helped make it much easier to stay hydrated and drink enough water to reach my daily fluid intake goal when I was pregnant. If you struggle with this too, try a few ideas below!

Drink two cups of water first thing in the morning

An excellent way to start your day is to drink two cups of water first thing when you wake up in the morning. Your body becomes dehydrated during the hours you sleep and needs to be replenished to function properly. Drinking two cups in the morning will also help you get started on your daily water requirement right away and make it easier to reach your fluid consumption goal.

Always carry a water bottle

Get yourself a cute water bottle and carry it around at all times. With a water bottle, it’s easier to track how much water you’ve had each day. Having a water bottle nearby will also remind you to drink water, and make it easier, so you don’t have to go fill up a glass every time you need water. And like I mentioned earlier, carrying your own water ensures that no matter where you are, you have clean, safe to drink water at all times!

Sip a little bit at a time

If drinking water upsets your stomach or if you have no interest in drinking a full glass of water all at once, taking sips of water often throughout the entire day. Frequent small sips will add up and help ensure you give your body and baby enough fluids.

Drinking water is especially important if you struggle with morning sickness because you are at a higher risk of becoming dehydrated when sick. As hard as it may be, make sure to drink small amounts regularly throughout the day so that you don’t get too dehydrated.

Stay ahead of your thirst

By the time you feel thirsty, your body is already dehydrated, so don’t wait until you feel thirsty to drink water. It’s crucial to stay on top of your fluid intake, so you don’t let your body get to this point. Keeping a water bottle close by at all times, and taking small sips often throughout the day will help!

Drink a little bit of water before going to bed

Taking a few sips of water before bed can help keep your body hydrated while you sleep, to help reduce the amount of dehydration throughout the night. You can’t prevent dehydration while sleeping, but a little bit of water before bed will reduce the impact.

To avoid waking up to go to the bathroom in the middle of the night, don’t drink too much before going to bed. A little water will help.

Flavor your water

If you don’t particularly like the taste of water or you get bored drinking water all day, try flavoring it with natural ingredients.

One of my favorite drinks is water with a little bit of lemon juice. In the summer, it’s perfectly refreshing. And in the winter when heated up, it can be very soothing and lovely to drink.

There are also several benefits of drinking lemon juice. It’s alkalizing, packed with antioxidants, high in vitamin C, and contains trace amounts of folate and potassium.

For extra flavor, I sometimes add a little cinnamon to my lemon water. And every once in awhile, I’ll add a scoop of chia seeds, which contain fiber, protein, calcium, magnesium, copper, iron, as well as omega-3s. It’s a great way to get some extra nutrients in, and way more fun to drink than plain water. Try it!

Eat hydrating foods

Don’t forget that you can also get fluids from the foods you eat. Fruits and vegetables are, on average, 90% water, so adding fresh fruits and vegetables into your diet can help increase your fluid intake if you are not drinking enough water. Milk, soups, and other liquid foods or drinks also count toward your daily fluid intake. These should not replace the amount of water you drink daily, but they can help keep you even more hydrated!

Bringing it all together

Water is essential for your health and your pregnancy. Aim for 8-10 eight ounces glasses of water every day. Eat hydrating fruits, vegetables, and other foods as well to keep your body hydrated.

Drinking enough water can seem overwhelming and hard to achieve, but with a few new daily habits and routines, you can ensure you are consuming enough fluids for both you and your baby!