Last updated on April 19th, 2025 at 10:17 am
Staying hydrated during pregnancy is one of those things that sounds easy in theory, but can be a little harder in practice. Between the morning sickness, cravings, and constant distractions, drinking enough water can feel like a chore. And if you were not in the habit of drinking water all day before getting pregnant, it might take a little extra effort to make that habit stick.
The good news is that it doesn’t have to be complicated. With a few small changes, you can make staying hydrated easy, even on the days when plain water just does not sound appealing.
As a nurse and mom of two, I have had my fair share of days where I struggled to hit my water goal. These tips are practical, realistic, and easy to work into your routine without a complete lifestyle overhaul.
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How Much Water Should Your Drink When Pregnant?
So how much water should you be drinking while you are pregnant? You probably already know that the recommended amount for the average individual is about 8 glasses of water per day or around 64 ounces. According to ACOG, pregnant women should drink even more than that, at least 8 to 12 cups or 64 to 96 ounces of water per day.
This amount does vary person to person depending on weight, activity level, and gestational age but it’s a good estimate and goal to start with to maintain important hydration during pregnancy.
Why Staying Hydrated During Pregnancy Matters
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Benefits of Hydration During Pregnancy
Drinking enough water is not just a wellness box to check. It plays a big role in how your body functions during pregnancy and directly supports your baby’s development. Here are a few important reasons to make hydration a daily priority:
Your blood volume increases significantly, often by up to 50 percent. Water helps make that possible and supports healthy circulation.
Water keeps your digestion moving. With all those hormones slowing things down, staying hydrated can help prevent constipation and reduce your chances of dealing with hemorrhoids.
It lowers your risk of urinary tract infections by keeping everything flowing and flushing bacteria through your system.
Your amniotic fluid depends on water intake. This fluid surrounds and protects your baby, and healthy hydration supports its development.
It helps regulate your body temperature, which can be especially helpful if you are going through pregnancy in the summer or just tend to overheat easily.
If you are experiencing vomiting or morning sickness, drinking water helps replace fluids and prevent dehydration, even if it is just a few sips at a time.
Even small changes in your water intake can make a big difference in how you feel day to day and help support a healthy pregnancy.Â
17 Tips for Maintaining Hydration During Pregnancy
If you are struggling to drink enough water, or morning sickness is making the taste of water hard to stomach, try some of these tips to help you reach your hydration goals.
#1 Get a good water bottle
This is number one on the list for a reason! Get yourself a good reusable water bottle that you love in order to help you stick to your goals. There are so many different options to choose from, but make sure it is at least 40-44 ounces. That way if you are trying to reach the ACOG recommendations of 64-90 ounces you only need to drink two per day.
Now you can jump on the Stanley trend, but personally I love a good water bottle that has a straw that won’t spill like this one.
#2 Bring that water bottle with you EVERYWHERE
Now this may seem self-explanatory, but once you have that awesome water bottle you love you need to actually bring it with you! Too many people head out and about without any form of hydration with them and this makes it really difficult to reach those hydration goals.
When your water is beside you, it is easier to take a sip here and there to spread your intake out through the day. Convenience is key!
#3 Track your intake
The best way to know if you are staying hydrated during pregnancy is to track how much you drink. You can do this through an app on your phone, or a smart watch, or even old-fashioned pen and paper. However you do it, set a goal and track your progress throughout the day to make sure you don’t reach 8pm and have half your goal to go.
#4 Set reminders on your phone
A few gentle phone reminders during the day can help if drinking water is not yet second nature. Think of it as a nudge, not pressure. You could also pair water with something else you already do, like meals or prenatal vitamins.
#5 Get an infusion water bottle
For me, my first trimester morning sickness made it really hard for me to stomach the taste of plain water. Getting an infusion bottle is an easy way to flavor your water with all sorts of fresh fruits and veggies. Check out these recipes to make some delicious drinks to keep you hydrated during pregnancy!
#6 Add drink mixes
Single serving drink packets are also a great way to flavor your water to curb nausea or even just keep it exciting. There are so many flavors out there to choose from you are bound to find some you like. I also used to make a pitcher of Crystal Light to keep in my fridge at all times to have a quick and easy flavored drink in a pinch. Just be sure to be careful of your intake of artificial sweeteners because they can make first trimester bloating even worse.
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#7 Eat hydrating foods
Munching on hydrating foods is a smart move during pregnancy to keep you feeling refreshed and hydrated. Foods like watermelon, cucumber, and strawberries are packed with water, helping you meet your fluid needs while also providing essential vitamins and minerals for you and your baby.
Plus, these snacks are tasty and satisfying, making them a perfect choice for combating cravings and keeping you feeling full between meals. So always make sure to reach for those foods that contain plenty of water when choosing a snack or a meal.
#8 Drink water before meals
Drinking water before meals is a great strategy during pregnancy to help you stay hydrated and promote healthy digestion. Downing a glass of water before you dig into your meal can help you feel fuller, preventing overeating. Plus water helps everything move through your digestive system so starting off your meal with it can help prevent that bothersome constipation.
#9 Drink water with snacks
Pairing water with snacks is a smart move during pregnancy to ensure you stay hydrated throughout the day. Whether you’re munching on a handful of nuts, a piece of fruit, or some whole-grain crackers, sipping water alongside your snacks can help wash them down and keep you feeling refreshed.
#10 Make flavored ice cubes
Similar to using an infusion water bottle, flavoring ice cubes can be a fun way to add a twist to your water routine during pregnancy. Simply freeze cubes of fruit juice or herbal tea and pop them into your water for a burst of flavor without the added sugar. And for a fun twist freeze them in a cute tray!
It’s a refreshing way to stay hydrated, especially on hot days, and you can get creative with different combinations like lemon, mint, or even cucumber slices. Plus, it’s a sneaky way to make drinking water a little more exciting for you and your baby!
#11 Sip in herbal teas
Sipping on herbal teas can be helpful to cure many pregnancy symptoms as well as help with hydration. Opting for caffeine-free varieties like chamomile, ginger, or peppermint tea can provide necessary fluids while also offering potential health benefits. These herbal teas are known for their calming properties, which can help ease pregnancy-related discomforts such as nausea, indigestion, or insomnia.
Herbal teas can add variety to your fluid intake, making it easier and more enjoyable to stay hydrated throughout the day.
#12 Add soup and broth to your meals
Soups and broths are a sneaky way to get more fluids, especially if you are dealing with food aversions or morning sickness. They are easy to digest and full of nutrients, and you can make them as simple or hearty as you like.
Additionally, soups and broths are versatile, allowing you to pack them with nutritious ingredients like vegetables, lean proteins, and whole grains, which can help meet your increased nutrient needs during pregnancy. Use bone broth in your recipes or drink by itself for add protein in your diet.Â
#13 Pay attention to cues from your body
Sometimes the best cue that you need more water is just how you feel. If you are tired, lightheaded, or have a dry mouth, your body might be asking for more fluids.
If the thought crosses your mind that you could be dehydrated, that is reason enough to grab a glass of water. Do not wait for extreme thirst to kick in.
#14 And pay attention to urine color
A quick way to check your hydration is by looking at your urine. Ideally, it should be a pale yellow or straw-like color. If it is darker or has a strong smell, that can be a sign you need more fluids.
This is a simple habit that takes just a second and helps you stay on track with your water intake throughout the day.
#15 Enjoy popsicles
Popsicles are a fun and easy way to get extra fluids, especially when nothing else sounds good. You can make your own using natural juice or blended fruit, or buy low-sugar options that still help you stay hydrated.
Try freezing them in fun molds for a little extra motivation. These were a go-to for me during the summer months when I needed something cold and refreshing.
#16 Hydrate before, during, and after exercise
Even light movement increases your fluid needs, so it is important to stay ahead of dehydration. Drink a glass of water before your workout, sip during activity, and make sure to rehydrate afterward.
This helps your muscles recover and keeps your energy levels steady. Small sips throughout are better than chugging water all at once.
#17 Include your partner in your hydration goals
It is always easier to stick to a goal when someone else is doing it with you. Invite your partner to drink more water with you, especially if you are both trying to build healthier habits.
Turn it into a small challenge or simply remind each other to drink throughout the day. A little accountability can go a long way.
Keep Hydration Simple and Steady
Drinking enough water during pregnancy does not have to be perfect. Some days you will hit your goal easily, and other days it will be more of a struggle. What matters most is building small habits that help you feel your best and support your growing baby.
Whether you are sipping from a water bottle all day, adding flavor to keep things interesting, or sneaking in extra fluids with hydrating snacks and soups, it all counts. Try a few different tricks until you find what works for you.
And if nausea or heat are making it extra tough, you might find these posts helpful too:
You are already doing so much to take care of yourself and your little one. Keep going, one sip at a time.
