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How much water should I drink while I'm pregnant?

The Institute of Medicine recommends that pregnant women drink about 10 8-ounce cups of water or other beverages each day.

Women's needs differ, so don't worry if you find yourself needing a bit more or less. You can tell you're getting enough if your urine looks pale yellow or colorless. You're likely to need more fluid than usual in a warm climate, at high altitude, or if you're exercising.

Plain water is an ideal beverage, but milk, juice, coffee, and tea all contain plenty of water and count toward your fluid intake. Keep in mind, though, that juice and sweetened drinks also provide a lot of extra calories, so you don't want to rely on them too much.

It's best to limit caffeine, too, including caffeinated coffee, teas, and sodas. The American College of Obstetricians and Gynecologists (ACOG) advises pregnant women to get no more than 200 milligrams of caffeine per day.

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Don't hesitate to drink water and other fluids because you're afraid of retaining water. Oddly enough, fluid retention can result from not drinking enough, because your body will hang on to more fluid if it senses it's becoming dehydrated.

So if your feet and ankles are swollen, drinking more water can actually help. (If swelling is excessive or comes on suddenly, contact your caregiver, as this can be a sign of preeclampsia.)

Fluids also help prevent common pregnancy problems such as constipation, hemorrhoids, and bladder infections. (Drinking water dilutes your urine, which reduces your risk of infection.)

It's especially important to stay hydrated in the last trimester, when dehydration can cause contractions that can trigger preterm labor.

Ten cups might seem like a lot, especially if you're battling nausea during pregnancy. Try sipping water throughout the day rather than drinking a lot at once. If you don't like the taste of water, try adding a lemon or lime wedge or a little juice for additional flavor.

Show sources

Dietary Reference Intakes (DRIs): Recommended Dietary Allowances and Adequate Intakes, Total Water and Macronutrients. 2006. Food and Nutrition Board, Institute of Medicine, National Academies. [Accessed July 2016]

Nutrition and Lifestyle for a Healthy Pregnancy Outcome. July 2014. Practice Paper of the Academy of Nutrition and Dietetics; 114(7): 1099-1103. Access here: [Accessed July 2016] 2010. Pregnancy. Staying healthy and safe. [Accessed July 2016]

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