How much water should a pregnant woman drink? Hydration during pregnancy and breastfeeding

Ivory Lira, RDN - Registered Dietitian Nutritionist

Staying hydrated is important at every stage of life, but your fluid needs really ramp up during pregnancy and breastfeeding. If you’re curious about how much water a pregnant woman should drink, it depends on several factors, including activity level, climate, food choices, and whether you’re pregnant or breastfeeding. Getting enough fluids can help your body adapt to pregnancy and is vital during breastfeeding.

How much water should a pregnant woman drink

Key Takeaways

Pregnancy increases fluid needs: Aim for about 3.0 liters (100 ounces) of total water per day, including water from both food and beverages.
Breastfeeding requires additional fluids: During lactation, the recommended intake increases to approximately 3.8 liters (128 ounces or 1 gallon) of total water per day.
Hydrate consistently throughout the day: Keep water nearby, sip regularly, and include water-rich foods such as fruits and veggies, yogurt, and soups.
Individual needs vary: Exercise, hot weather, sweating, illness, and other factors can increase fluid needs. Use thirst and urine color as general hydration cues and talk with your healthcare provider about your specific needs.

Why hydration matters during pregnancy

Your body goes through incredible changes during pregnancy, and drinking enough water is key in supporting those changes. Water helps maintain your increased blood volume, regulates body temperature, transports nutrients, supports kidney function, and helps flush out waste.

Proper hydration during pregnancy can ease some common concerns. It can help with regularity and reduce the risk of constipation. Plus, it keeps you more comfortable when your body temperature rises or if you're dealing with nausea.

So, how much water should a pregnant woman drink? The National Academies recommends around 3.0 liters (about 100 ounces) of total water each day. This includes not just the water from what you drink but also the water found in juicy foods. This number is a general target; individual needs can vary, more or less, depending on how much you exercise, the heat and humidity, and any fluid lost from sweating, vomiting, or diarrhea.

How much water should a pregnant woman drink each day?

It can be tricky calculating total water needs into an exact daily goal to shoot for since about 20% of your fluid intake comes from food. Fruits, veggies, soups, yogurt, and other foods all count!

For many pregnant women, the best way to stay hydrated is to sip water regularly throughout the day rather than guzzling it all at once. Keeping a reusable water bottle nearby can make it easier to remember to take a drink.

Other beverages like milk and unsweetened drinks count too. Caffeinated favorites can also add to your total, but pregnant women should stick to the recommended caffeine limits.

Hydration examples during pregnancy

Instead of focusing only on a specific number of ounces or liters, think about how you can naturally include hydration in your daily routine. Here are some ideas:

Morning: Jumpstart your day with a glass of water when you wake up, and have another beverage with breakfast.
Between meals: Carry a water bottle with you, and take regular sips throughout the morning and afternoon.
With meals: Enjoy water or another hydrating drink with lunch and dinner.
Before and after exercise: Drink fluids before workouts and again afterward to replace what you lost through sweating.
With snacks: Go for foods with a high water content, such as berries, oranges, melon, cucumbers, or yogurt.
During pregnancy nausea: If larger amounts make you feel queasy, try taking small, frequent sips.

Hydration needs while breastfeeding

Staying well hydrated is especially important after delivery, particularly for breastfeeding. Breast milk has a high water content, so milk production needs more fluids.

The National Academies recommends approximately 3.8 liters (about 128 ounces, or one gallon) of total water per day during lactation, which includes all the water from both beverages and food.

Don't feel pressured to hit a specific number every day. Just pay attention to your thirst and keep fluids handy all day. Many breastfeeding parents find it helpful to keep a water bottle near where they nurse or pump.

You might notice that you get thirstier while breastfeeding. Drinking water when you're thirsty is a great strategy. Just know that drinking too much fluid won't necessarily increase milk production.

Signs you may need more fluids

Thirst is one of the clearest signals that your body needs hydration, but it's not the only one. Urine color can also give you a hint. Pale yellow urine usually means you're well-hydrated, while dark yellow urine may be a sign that you need to drink up!

Other signs of dehydration include dry mouth, headache, dizziness, fatigue, and going to the bathroom less often.

Keep in mind that urine color can be affected by certain foods, supplements, and medications, so it is not the only thing to consider.

Don't forget electrolytes

When you're losing fluids, it's not just about drinking water. You also lose sodium and other electrolytes through sweat, making electrolyte-boosting beverages a big relief in certain situations.

Most people can get their electrolytes from a balanced diet, and if you're pregnant or breastfeeding, you probably don't need any special products. However, if you're exercising for a long time, sweating heavily, or spending time in extreme heat, you might need to keep a close eye on your fluid and electrolyte intake.

If you are dealing with significant vomiting, diarrhea, or other symptoms that make it difficult to stay hydrated, definitely talk with your healthcare provider.

Making hydration a daily habit

So, how much water should a pregnant woman drink? Instead of obsessing over an exact number, start with the general guidelines and tweak them based on your needs.

During pregnancy, aim for roughly 3.0 liters of total water per day, and during breastfeeding, bump that up to about 3.8 liters per day. Remember this includes water from both food and beverages.

Keep water close by, drink regularly throughout the day, eat hydrating foods, and drink whenever you're thirsty. As always, if you have any medical conditions or complications during pregnancy that affect your fluid intake, be sure to discuss them with your healthcare provider. With a few simple habits, staying hydrated during pregnancy and breastfeeding can fit right into your daily routine.

Frequently Asked Questions

How much water should a pregnant woman drink each day?

Pregnant women should aim for about 3.0 liters (100 ounces) of total water per day. This includes both drinks and food. Individual needs can vary based on activity level, climate, diet, and other factors.

How much water should I drink while breastfeeding?

If you're breastfeeding, try to hit around 3.8 liters (128 ounces or a gallon) per day. This includes fluids from both beverages and food. Don't force yourself to drink a specific amount. Just keep fluids handy and drink regularly, especially when you feel thirsty.

Can drinking more water increase breast milk supply?

Drinking enough fluids is important for your overall health and helps replace the fluid used to produce breast milk. However, chugging excessive amounts of water without needing it does not typically boost milk production. Just focus on drinking when you're thirsty and maintaining good nutrition and hydration.

Reviewed by Joanna Kriehn, MS, RDN, CDCES