Hey, mama! Wondering about your water intake during pregnancy? You’re not alone! Proper water intake during pregnancy is important for you and your growing little one. 

Water makes up over half of our body weight and it’s recommended that adults drink at least eight 8 oz. glasses of water per day. But what about when you’re expecting? Does pregnancy increase water needs? You bet it does. Your daily water requirement during pregnancy increases, so it’s important to stay on top of how much you are (or aren’t) consuming. Read on to discover the importance of hydration during pregnancy.

• The American College of Obstetricians and Gynecologists (ACOG) recommends: 8-12 glasses (64 to 96 oz.) of water every day 

• The American Medical Research Institute recommends 11.5 cups per day, which is about 1.5 cups higher than the level for non-pregnant women

• The U.S. National Academies of Science, Engineering, and Medicine recommends: that average women (even non-pregnant) should drink 11.5 cups per day 

Based on these recommendations, pregnant women should be sure to drink at least 10 eight-ounce glasses of water per day (2.5L). Some experts recommend drinking water throughout the day, while others recommend drinking fluids earlier in the day to prevent sleep interruptions from having to get up at night to go to the bathroom. Listen to your body to find what works best for you, mama.

Pregnant women need to increase their amount of water and fluid intake if they live in hot climates, spend a lot of time outdoors in hot weather, exercise, have an illness with fever, or have a gastrointestinal illness with vomiting and/or diarrhea. Mothers with morning sickness are also at a higher risk of developing dehydration, and must ensure they are drinking enough water. As a rule, the amount of water intake is enough if you do not feel thirsty and your urine is clear to pale yellow in color.

We get it—it’s not always easy to remember to stay hydrated! After all, as an expecting mom, you likely have a lot going on. Even so, drinking plenty of water is important for you and your baby. That’s why we’ve compiled this list of safe pregnancy hydration tips to meet pregnancy and daily water intake recommendations:

• Carry a water bottle around with you all day

• Make sure to drink whenever you are thirsty

• Monitor the color of your urine—if it’s not pale yellow, consider that a sign you have to drink more water!

• Add fruits to your water to add flavor, like lemons or berries (make sure to wash fruit before consuming)

• Drink extra water if you are exercising and/or have been in hot weather

Can dehydration affect pregnancy? Unfortunately, the answer is yes. According to the American Pregnancy Association, dehydration during pregnancy is associated with pregnancy complications, including birth defects, low amniotic fluid, and preterm labor. Researchers in China are currently investigating the link between a mother’s hydration status during pregnancy and pregnancy complications.

Remember that dehydration means your body is losing more water than it is taking in. As we mentioned earlier, water is used to create your baby’s placenta, which is how your little one gets nutrients inside your belly. Water is also an important component for the amniotic sac. As mentioned above, serious complications from severe dehydration during pregnancy can include:

• Low amniotic fluid

• Neural tube defects

• Premature labor

• Birth defects

• Poor production of breast milk

Dehydration can also predispose women to Braxton-Hicks contractions during the third trimester. 

• Dry mouth, lips, skin, and/or mucus membranes

• Fatigue and exhaustion

• Extreme thirst

• Dizziness and feeling like you are going to “pass out”

• Dark urine

• Headaches

• Edema (swollen feet and ankles)

• “Brain fog” and mental confusion

• Constipation and hemorrhoids

Signs of severe dehydration include a racing heart, low blood pressure, and even decreased fetal movement. Severe dehydration can also lead to shock and death. 

Remember, if you are concerned that you are experiencing any symptoms of dehydration, do not hesitate to reach out to your trusted healthcare provider.

The treatment for mild dehydration is to increase oral fluid intake. Moderate to severe dehydration requires the administration of IV fluids with electrolytes, including sodium and magnesium.

There are many ways to hydrate besides drinking water. Consider the following: 

Drinks: Fruit juice, sparkling water, tea (non-caffeinated), milk, and smoothies. If you choose to drink juice, make sure it is 100% juice. 

Foods: Fruits and vegetables (especially watermelon, cantaloupe, oranges, berries, lettuce, cucumbers, squash, and celery), soups, broths, and popsicles.

1. Coffee and other caffeinated beverages, like energy drinks. This is because caffeine has a diuretic effect, causing you to urinate more (which can lead to dehydration). Please note that some organizations like the ACOG recommend that if pregnant people choose to consume caffeine, they should take care to consume no more than 200 mg of caffeine per day (which is the equivalent of one 12 oz. cup of regular coffee). 
2. Alcoholic beverages. In addition to behaving like a diuretic that can dehydrate you, it is also important to note that there is no known safe level of alcohol consumption while pregnant.
3. Soda (pop) and other sweetened carbonated drinks. These have the potential to dehydrate you if your digestive tract does not tolerate them well. For some, this can be particularly acute if the drink contains sugar substitutes. 

Be sure to discuss the best beverages for your pregnancy with your healthcare provider.

Healthcare providers and researchers advise against consuming alcohol, certain types of food, and beverages while pregnant—including caffeine. For one thing, your growing baby does not have the enzyme necessary to break down caffeine when it crosses the placenta. And current clinical evidence shows that consuming caffeine while pregnant can increase a fetus’s breathing rate, heart rate, and awake time. Further, some researchers believe caffeine consumption could lead to a lower birth weight and could potentially leave a lasting impact on neurodevelopment. 

That said, medical professionals around the world are still studying the effects of caffeine on fetuses, including any associated risks of miscarriage. At this time, the ACOG states: “The relationship of caffeine to growth restriction remains undetermined. A final conclusion cannot be made at this time as to whether there is a correlation between high caffeine intake and miscarriage.”

Reach out to your healthcare provider to discuss any questions you may have about caffeine and its impact on your pregnancy.

We’ve been talking about the importance of staying hydrated while pregnant, but keep in mind: it’s dangerous to drink too much water while pregnant, too. This is because truly excessive overhydration can lead to hyponatremia (a low sodium level) and deficiencies of other important electrolytes, like potassium and magnesium. Electrolyte imbalances can cause neurologic problems, including seizures, and even death. It’s especially dangerous to consume excessive water during labor, as newborns are at risk of developing dangerous electrolyte abnormalities from their mothers’ overhydration. Warning signs of overhydration include headaches, vomiting, and muscle weakness.

If you are worried about overhydration, contact your healthcare provider right away.

Most of the time, tap water is safe to drink during pregnancy. Check to make sure your city’s tap water is safe before you drink it, as some tap water is contaminated with heavy metals including lead, mercury, and arsenic. If in doubt, make sure to drink only filtered or purified water, or purchase bottled water to drink while you are pregnant. 

Remember, drinking enough fluids to stay hydrated is one of the best (and easiest) things you can do to ensure a healthy pregnancy. Listen to your body's cues, mama! If you feel thirsty or notice the color of your urine is darker than normal, take a few minutes to fill up a glass of ice-cold water and enjoy!