How much water should I drink in pregnancy?

On this page

Why is drinking enough in pregnancy important?

How much do I need to drink in pregnancy?

How do I know I’m drinking enough?

What are the signs of dehydration?

How can I stay hydrated if I have morning sickness?

When are you at higher risk of dehydration?

Stay hydrated by drinking water through the day, especially when the weather is hot. Having enough to drink during pregnancy can keep you healthy and feeling well.

Why is drinking enough in pregnancy important?

Drinking enough can help you feel well during pregnancy. It will also help with some common pregnancy problems, such as constipation and tiredness.

If you are sweating a lot or being sick, which can happen more during pregnancy, you can become dehydrated quickly. Dehydration is when your body loses more fluid than it is taking in.  

How much do I need to drink in pregnancy?

You need to drink 6 to 8 medium (200ml) glasses of fluid a day, or 1.6 litres. All drinks count, including hot drinks such as tea and coffee. But you should limit drinks with caffeine as too much can affect your growing baby, this includes energy drinks and cola.

Avoid too many fizzy drinks or drinks that are high in sugar. You could try having milk or unsweetened milk alternatives. 

Carrying a 500ml or 1-litre bottle of water with you makes it easier to keep track of how much you are drinking throughout the day.  

How do I know I’m drinking enough?

You should drink enough during the day, so your urine (wee) is a pale clear colour. This image from the NHS Inform shows the colour scale for your urine, from healthy to dehydrated.  

Image from NHS Inform

Some people say that their pregnancy vitamins make their urine more yellow, which may make the colour harder to judge. Check with your GP or midwife if you are unsure whether you’re drinking enough water.  

What are the signs of dehydration?

If you have any of these symptoms, you may be dehydrated:

• feeling thirsty
• urine (wee) that is dark yellow or strong-smelling
• feeling dizzy or lightheaded  
• feeling tired  
• having a dry mouth, lips and eyes
• not urinating (weeing) very often, fewer than 4 times a day.

Increased thirst can also be a sign of gestational diabetes. Speak to your GP or midwife if you are worried about how much fluid you are drinking. You should also see your GP if you have symptoms of dehydration that do not go away when you drink more.  

How can I stay hydrated if I have morning sickness?

If you are being sick often, you may be at higher risk of dehydration. Keep drinking fluids and try to drink little and often, which can be easier than drinking large amounts at once. Try keeping a drink or bottle of water close and take regular small sips rather than big gulps.

You may also become dehydrated if you have diarrhoea (passing looser, watery or more frequent poo (stools) than is normal for you). Your pharmacist can give you oral rehydration sachets If you have any sickness or diarrhoea. You mix these with water and drink to help replace the sugar, salts and minerals that your body has lost.  

If you can’t keep any food or drink down, or you are worried at all about pregnancy sickness or diarrhoea, speak to your doctor.

When are you at higher risk of dehydration?

If you are being active, or if the weather is hot, there is a greater risk that you will dehydrate. To stay hydrated, you should make sure you drink more fluids.  

Find out more about exercising safely during pregnancy.  

Making homemade ice-lollies from fresh juice can be a great way of keeping cool in hot weather.  

If you have diabetes, you’re more at risk of dehydration. Speak to your health care team about how to make sure you stay hydrated.  

Fasting during pregnancy

It’s recommended not to fast or diet during pregnancy in case you limit nutrients that the baby needs to grow. However, it is a personal decision and if you decide to do so, you should speak to your midwife or doctor for advice.