Is 2 Litres of water a day enough during pregnancy?

Q: Can you drink too much water when pregnant?

Its possible to drink too much water when you are pregnant, but its not easy to do so. Morning sickness, acid reflux and tiny bladders usually prevent you from chugging too much water throughout the day.

You should ideally be getting about 2.3 litres of fluids a day. That’s about the same as 12 standard 200ml glasses, or one glass more than you’re recommended to have when you’re not pregnant. You'll get additional fluid from the food you eat.

Índice Show

Keeping hydrated is important in pregnancy
What are the signs of dehydration?
How much do I need to drink in pregnancy?
How can I stay hydrated if I have morning sickness?
When are you at higher risk of dehydration?
Sickness and diarrhoea
Fasting during pregnancy
How many liters of water should a pregnant woman drink a day?
What happens if I don't drink enough water during pregnancy?
Can you drink too much water when pregnant?

This recommendation is based on women of average weight; you may need more or less depending on your weight. You should also increase your fluid intake more if the weather’s very hot or you’re very active.

When it comes to drinks, water is the healthiest way to keep yourself hydrated, but some of your daily fluid intake can come from other drinks. Some good options include:

Fruit juice. Fruit juices are a source of vitamins and minerals, which are great for your growing baby. But bear in mind that they’re also high in sugar and quite acidic, so they can damage your teeth. Keep them to mealtimes if you can, and consider diluting them with water. Stick to juices that have been pasteurised to kill any listeria bacteria, and steer clear of juice bars. And avoid so-called “fruit drinks”, which often contain little in the way of vitamins, and lots of sugar.
Milk. Milk provides calcium, iodine and vitamin B5, which are all important for your and your baby’s health.
Smoothies. Dairy-based smoothies give you all the goodness of milk and fruit in one glass. And vegetable-based smoothies are a great way to get more vitamins and minerals, as they generally contain less sugar and kilojoules than drinks based purely on fruit. Make them fresh yourself to avoid possible listeria contamination at cafés and juice bars.
Flavoured water. If you’re suffering from morning sickness, or perhaps just don’t like the taste of water, you may find it difficult to drink enough. Try adding wedges of lemon or lime, slices of cucumber, cubes of melon or a few leaves of mint to a jug of water for a refreshing change. You could also give sparkling water a try.
Ginger drinks. Many women find that these help with morning sickness. Try taking small sips of ginger ale or ginger tea when you’re feeling nauseous. You can even make your own ginger tea by peeling and grating some ginger root and steeping it in hot water.

Another good way to increase your fluid intake is by eating more foods that contain lots of water, such as soups, salads, fruit and yoghurt.

Other drinks that aren’t as good for you and your baby include:

Fruit cordial. Cordial doesn’t have the same vitamins and minerals as juices, and is often high in sugar. But cordial can sometimes be useful if you find water a bit dull. Look for no-added-sugar or reduced-sugar varieties, and be sure to dilute them well.
Fizzy drinks. Sugar-free and low-sugar sodas are fine in moderation, but they don’t contain the nutrients that you and your baby need, and are often packed with sweeteners. Check fizzy drinks labels carefully to see if they contain any caffeine before drinking them. Stay away from energy drinks altogether, as they generally contain very high levels of caffeine, and may also contain other stimulants.
Tea and coffee. You shouldn’t have more than 200mg of caffeine a day while you’re pregnant. This is about two cups of tea, one mug of instant coffee or one cup of espresso-based coffee. Bear in mind that chocolate also contains caffeine, so add up your whole intake across the day.
Herbal tea. Most fruit and herbal teas are safe to drink during pregnancy, but only in moderation. Don’t have more than a cup or two a day, and don’t drink the same tea all the time. This is because the effects of some teas can build up over time. Be particularly careful with valerian and chamomile, and remember that green tea contains caffeine.
Alcohol. Experts recommend that you should avoid alcohol altogether while you’re pregnant. It can be harmful to your baby and also increases your risk of miscarriage.

Learn how to spot the signs of dehydration, and you’ll always know whether you’re getting enough fluids.

Megan Rive is a communication, content strategy and project delivery specialist. She was Babycenter editor for six years.

It is important for all of us to stay hydrated by drinking regularly, particularly when the weather is hot. But not having enough to drink during pregnancy can affect you and your baby.

Keeping hydrated is important in pregnancy

When you do not drink enough fluid (water), you can become dehydrated. This is where your body loses more fluid than it is taking in. If you are being sick or sweating a lot, which can happen during pregnancy, you can become dehydrated quickly.

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

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

What are the signs of dehydration?

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

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

Speak to your GP or midwife if you are worried about how much fluid you are drinking. You should also contact them if you have signs of dehydration that do not go away when you drink more.

How much do I need to drink in pregnancy?

You need to drink 6 to 8 medium (200ml) glasses of water or fluid a day, or 1.6 litres. All drinks count, including hot drinks such as decaf tea and coffee. It is important to limit drinks that contain caffeine during pregnancy, as too much can affect your growing baby, this includes energy drinks and cola. It is also important to avoid too many fizzy drinks or drinks that are high in sugar as part of a healthy diet.

Healthy drinks choices include:

water
fruit or herbal teas (that are suitable for pregnancy)
fresh fruit juice (stick to one glass a day, which also counts as one of your 5 a day)
skimmed, 1% or semi-skimmed milk or plant-based milks.

Try to drink 1.6 litres of fluid a day. Carrying a one litre bottle of water with you allows you to keep track of how much you are drinking throughout the day.

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 glass or bottle of water close and take regular small sips rather than big gulps.

If you can’t keep any food or drink down, or you are worried at all about pregnancy sickness, see your midwife or 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 icelollies from fresh juice can be a great way of keeping cool in hot weather.

If you have diabetes, dehydration can happen more easily and you should speak to your health care team about how to make sure you stay hydrated.

Sickness and diarrhoea

If you are being sick or have diarrhoea, your pharmacist can give you oral rehydration sachets that you mix with water and then drink. These can help replace the sugar, salts and minerals that your body has lost. But it is always best to check with your GP or midwife if you are concerned about sickness or diarrhoea.

Fasting during pregnancy

We would recommend that you do not fast during pregnancy for the health of you and your baby. However, it is a personal decision and if you decide to do so, you should speak to your midwife or doctor for advice.

Review dates

Reviewed: 05 March 2021 | Next review: 05 March 2024

How many liters of water should a pregnant woman drink a day?

How much do I need to drink in pregnancy? You need to drink 6 to 8 medium (200ml) glasses of water or fluid a day, or 1.6 litres. All drinks count, including hot drinks such as decaf tea and coffee.

What happens if I don't drink enough water during pregnancy?

Dehydration can lead to lower levels of amniotic fluid, which can influence the baby's development, lead to preterm labor, and can affect the production of breast milk. Dehydration can cause deficiencies in nutrients that are vital for the health of the pregnant woman and the developing baby.

Can you drink too much water when pregnant?

It's possible to drink too much water when you are pregnant, but it's not easy to do so. Morning sickness, acid reflux and tiny bladders usually prevent you from chugging too much water throughout the day.