Hydration is one of the most overlooked aspects of pregnancy nutrition. It does not get the same attention as iodine or DHA, but your fluid needs increase substantially, and the consequences of falling short are more immediate than most nutrient deficiencies.
Why you need more fluid during pregnancy
Blood volume increases by 30 to 50% over the course of pregnancy to support the placenta and growing baby.1 Amniotic fluid is also continuously produced and replaced. Both processes draw on your body's water reserves, meaning your baseline fluid needs are meaningfully higher than before pregnancy.
The NHMRC recommends an Adequate Intake of approximately 2.3 litres of fluid per day for pregnant women, compared to around 2.1 litres for non-pregnant adult women, accounting for fluid from both drinks and food.2
Signs you might not be drinking enough
- Dark yellow urine, rather than pale yellow or clear
- Headaches, particularly in the afternoon
- Dizziness or lightheadedness when standing
- Constipation, which is already more common in pregnancy due to hormonal changes
- Reduced urination frequency
Thirst itself is not always a reliable signal in pregnancy, so it is worth paying attention to these other signs rather than waiting to feel thirsty.
Dehydration and Braxton Hicks contractions
Dehydration is a recognised trigger for Braxton Hicks contractions, the practice contractions many women experience from the second trimester onward.3 If these become frequent, drinking a large glass of water and resting is one of the first things midwives typically recommend.
What counts toward your fluid intake
Water is the best choice, but fluid intake also includes milk, herbal teas, and the water content of fruits and vegetables. Caffeinated drinks count toward fluid intake too, although caffeine should still be limited to under 200mg per day during pregnancy.4
Hydration in hot weather or with morning sickness
A simple habit to build
Keep a water bottle within reach throughout the day rather than relying on remembering to drink. Many women find it easier to track a target number of refills than to consciously think about hydration constantly.
Build hydration into your routine
Nourva App lets you log water alongside your meals so hydration is never an afterthought.
Sources
- Cleveland Clinic. Blood Volume Changes During Pregnancy. clevelandclinic.org
- National Health and Medical Research Council and Ministry of Health. Nutrient Reference Values for Australia and New Zealand: Water. nrv.gov.au/nutrients/water
- American Pregnancy Association. Braxton Hicks Contractions. americanpregnancy.org
- American College of Obstetricians and Gynecologists. Moderate Caffeine Consumption During Pregnancy. acog.org
This article is for general informational purposes only and does not constitute medical advice. Always consult your obstetrician, midwife, or registered dietitian for guidance specific to your pregnancy.