You’ve probably heard it before: “Drink more water!” But when you’re pregnant, hydration becomes a bit of a superpower.
Why It Matters:
Your body is working overtime growing a human – and that means more blood volume, amniotic fluid, and digestion support. Water is the engine oil keeping it all humming.
The Benefits:
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Supports amniotic fluid levels
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Helps nutrient delivery to bub
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Keeps bowels moving (yep, constipation is real!)
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Reduces swelling and bloating
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Fights off fatigue and brain fog
How Much Should You Drink?
Aim for around 2.3 litres (about 10 cups) a day, more if you’re exercising or it’s hot. If your wee is pale yellow – you’re doing great. If it’s dark, time to top up!
Tips to Stay on Track:
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Carry a big water bottle you actually like using.
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Add slices of lemon, mint or cucumber for flavour.
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Drink a glass with every snack or meal.
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Herbal teas (like rooibos or ginger) count too!
Real Talk:
Thirst is often a lagging signal – by the time you feel parched, you’re already behind. Keep sipping steadily through the day.
And yep, you’ll probably wee more – but hey, you’re already in the loo every five minutes, right?
Hydration may not feel glamorous, but it’s one of the simplest ways to feel better, support bub, and keep pregnancy symptoms in check. So go on – have a sip for two.
Sources:
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Institute of Medicine (2005). Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate.
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National Health Service (NHS UK). Your pregnancy and baby guide: Keeping active and healthy.
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Picciano, M.F. (2003). Pregnancy and lactation: physiological adjustments, nutritional requirements and the role of dietary supplements. The Journal of Nutrition.
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ACOG. Nutrition During Pregnancy. Link