How Much Water Should You Drink in a Day During Pregnancy?


Eight glasses of water, for pregnant women, is not sufficient. It is a myth that eight glasses will suffice. However, research done by Smith & Edwards (2016) suggests that this amount of water is not even close enough to the desired level.

A separate study made by the Institute of Medicine shows that a pregnant woman should drink at least 10 cups or 2.3 liters of water per day. This amount excludes the other regular fluid intake requirements.

So, basically a woman should have 101 ounce of water during her pregnancy. This water intake will meet the partial fluid intake requirement.

How much water should you drink in a day | Pregnancy 101

drinking water during pregnancy

Drinking Water doesn’t make you retain fluid:

During pregnancy you stay bloated. That triggers a kind of insecurity within you. Many think that drinking water will cause more water retention. However, it is not true. The act of drinking water has nothing to do with water retention.

Experts say that the act of drinking less water actually triggers more fluid retention. This is due to the fact that the body then tends to hang onto the remaining amount of fluid it has. Drinking adequate amount of water will make sure that the toxic elements from your body are flushed out regularly.


So, during your pregnancy, if you find your ankle and feet swollen, then drink adequate amount of water.

Drinking Water cures problems:

Adequate amount of water will help get rid of many pregnancy related problems. Issues like constipation and any sort of bladder infection can be cured by drinking enough water. Enough amount of water will help you frequently urinate.

This might seem to be a problem but frequent urination is good. It helps you get rid of the toxic elements from your body. Also at the same time, it dilutes the urine and helps you to get rid of uncalled infections.

Read more: Infections During Pregnancy

Drinking Water in the Last Trimester is Important:

Hydration during the last trimester is the most crucial factor. Dehydration, during that time, might lead to preterm labor. This is quite dangerous for both the mother and the child.

10 cups might seem to be a challenge especially when you are battling nausea. Also there can be a tendency of vomiting. That is why it is important that you take tiny sips at regular intervals.


Drinking a lot of water at one go might trigger vomit. You can add a little lemon or sometimes a lime wedge to get that additional flavor. This will help you combat the vomiting tendency.

What other fluids can you try?

Though water is the healthiest way to ensure body fluid balance, during pregnancy, you can also try out other sorts of liquid. The idea is to keep you hydrated and keep the pregnancy healthy.

Drinking water on a regular basis also supports your baby’s growth. The amount of fluid intake should increase depending on your location and the average humidity of the place.

This is the list of fluids which can be have during pregnancy:

Fruit Juice:

Apart from keeping you hydrated, fruit juices are also a great source of minerals and vitamins. These are very good for your growing baby. However, it is best to avoid packaged “juice drinks”. These are usually loaded with sugar and have very little vitamins.

It is also good to take the fruit juices during meal times. Try to have them diluted. Don’t have excess fruit juices as they can be quite acidic and have a lot of sugar. These can lead to teeth damages.



Milk is perhaps one of the best liquids to have during pregnancy. It is a great source of calcium for both you and your baby. It is also a rich source of vitamin B5 and iodine. These nutrients are essential for the health of your baby.

It also helps to maintain your body’s fluid balance during pregnancy.


Having smoothies that are dairy-based is a great way to stay hydrated during pregnancy. It is also a good way to get the nourishments of both fruits and milk in one go. You can also opt for vegetable smoothies.

This will help you get the essential nutrients for a healthy pregnancy. It is also a good way to avoid the sugar and calories that fruit-based drinks smoothies have.

Ginger drinks:

If you are suffering from morning sickness, then this is a great remedy to try. Many women have found this to be very effective. Taking a few sips of ginger tea or ginger ale can help you feel less nauseous.

It is very easy to make an herbal tea from ginger. All you need is some peeled and grated ginger roots and water. It is a good way to stay hydrated. Ginger is also good in helping you fight infections during pregnancy.


Flavored water:

Morning sickness during pregnancy can make you have less water. It can also be that you don’t like the taste of water. This may make it difficult for you to take enough. One way to ensure that you drink enough water during pregnancy is to make flavored water.

Simply add some lime or lemon wedges to regular drinking water. You can also add slices of cucumber. Few leaves of mint or cubes of melon also make for a refreshing drink during pregnancy.

Sparkling Water:

Many women have found that the drinking sparkling water infused with vegetables, fruits or herbs help them fight nausea. It helps you stay hydrated without adding calories like fruit juices.

Having infused sparkling water also helps increase your vitamins and minerals intake during pregnancy.

Fluids to strictly avoid during pregnancy:

There are many drinks that you must avoid during pregnancy for the health of your growing baby. You can take the below drinks in moderation if your doctor allows. However, it is best to avoid them.

Fizzy drinks:

Carbonated fizzy drinks are often loaded with sugar. This is very harmful for your baby. There is also chance that they contain caffeine. These also contain no nutrients. You can have low-sugar or sugar-free sodas in moderation. However, it is best to stay away from any kind of energy drinks.


Fruit Squashes:

These can never be used as a replacement for fresh fruit juices. There are no minerals and vitamins present in squashes. Moreover, they have very high content of sugar. You can add a little bit to your water to make it flavored. But make sure you dilute them well.

Tea or coffee:

You can have no more than 200mg of caffeine per day when you are pregnant. This means that you can have about two cups of tea or instant coffee safely. However, products like chocolates also contain caffeine. So, it is best to avoid.


This is a strict no-no for pregnant women. Alcohol actually causes your body to get dehydrated. It can also increase the risk of having a miscarriage. Even though many doctors say you can have alcohol in moderation during pregnancy, it is best to avoid it altogether.


It is very important to stay hydrated during pregnancy. It is needed for a healthy pregnancy. There are different levels of water intake during the different trimesters of your pregnancy. It will also vary depending on the climate you live in and your activity level.

According to latest research, you should drink at least 10 cups or 2.3 liters of water per day. However, it can be different for every woman. It is always best to consult your doctor to determine your ideal intake.