Pregnancy

How much water should I drink while pregnant?

Q: How much water should I drink while pregnant?

Around 8–10 glasses (roughly 1.6–2 litres) a day, more in hot weather or if you're active. Pregnancy increases your blood volume and amniotic fluid needs, and good hydration also helps with constipation, UTIs and headaches — three common pregnancy complaints. Dark urine is the simplest sign you need more; pale straw-coloured is the target.

Why needs go up

Blood volume increases by up to 50% in pregnancy, amniotic fluid needs replenishing, and extra fluid supports digestion at a time constipation is already more likely. Dehydration in pregnancy is also linked to more frequent headaches and can trigger Braxton Hicks contractions.

Simple ways to check you're drinking enough

Urine colour is the easiest gauge — pale straw is well-hydrated, dark yellow means drink more. Water, milk and diluted squash all count; tea and coffee count too, but keep caffeine under 200mg a day (roughly two mugs of instant coffee) regardless of how you hit your fluid target.

When it matters most

Hot weather, exercise, sickness (vomiting increases fluid loss) and the later stages of labour are all times to consciously top up. A bottle you refill through the day is easier than remembering to drink at intervals.

Health answers describe NHS guidance and are not medical advice — for anything urgent, call 111 (or 999 in an emergency). Spotted something out of date? Email editors@clevermum.co.uk.