Dehydration during pregnancy can happen faster than many expectant parents realize, especially during hot weather or when nausea and vomiting make it difficult to keep fluids down. Knowing how much water you need and recognizing warning signs can help protect your health.

Summer heat can be uncomfortable for anyone, but pregnancy changes how the body responds to high temperatures. The body must work harder to cool both the pregnant parent and the developing baby. The Centers for Disease Control and Prevention warns that pregnancy can increase the risk of dehydration, heat exhaustion and heat stroke.

This does not mean you need to spend the entire summer indoors. It does mean that hydration, cooling breaks and attention to your body become especially important when temperatures rise.

How Much Water Should You Drink During Pregnancy?

The American College of Obstetricians and Gynecologists recommends drinking approximately 8 to 12 cups of water every day during pregnancy. That equals about 64 to 96 ounces, or roughly 1.9 to 2.8 liters.

This is a general starting point, not an exact requirement for every pregnant person. You may need more fluids when the weather is hot, when you exercise, when you sweat heavily or when you are experiencing vomiting or diarrhea. Certain medical conditions may require an individualized fluid plan, so ask your prenatal care professional what amount is appropriate for you.

Water is usually the best choice. Milk, soups and water-rich foods such as watermelon, oranges, cucumbers and berries can also contribute to overall fluid intake. Beverages with large amounts of added sugar or caffeine should not become your main source of hydration.

Do not wait until you feel extremely thirsty. Thirst may not always be the earliest sign that your body needs more fluid.

Signs of Dehydration During Pregnancy

Some pregnancy symptoms, including fatigue, nausea, headaches and dizziness, can overlap with signs of dehydration. Pay attention to combinations of symptoms and whether they improve after cooling down and drinking fluids.

The Mayo Clinic identifies extreme thirst, less frequent urination, dark-colored urine, tiredness, dizziness and confusion as possible signs of dehydration in adults. Urine that is pale yellow usually suggests better hydration, although vitamins, medications and some health conditions can affect urine color.

Why Hydration Is Important During Pregnancy

Water helps the body digest food, carry nutrients, remove waste and regulate temperature. During pregnancy, fluid also supports the increase in blood volume and the environment surrounding the developing baby.

Drinking enough water may also help with constipation, a common pregnancy complaint. Staying hydrated supports normal bladder and kidney function, although water alone cannot prevent every urinary tract infection or pregnancy complication.

The original article suggested that drinking water could prevent low amniotic fluid and Braxton Hicks contractions. Hydration may help when dehydration is contributing to contractions or fluid concerns, but it should not be presented as a guaranteed treatment. Low amniotic fluid can have several causes and requires evaluation by a qualified prenatal care professional.

Morning Sickness Can Make Hydration Difficult

Nausea and vomiting can make plain water difficult to tolerate. Try taking small, frequent sips instead of drinking a large glass at once. Some people tolerate cold water, ice chips, diluted juice, broth or flavored water better than room-temperature water.

If you are losing significant fluid through vomiting, ask your health care professional whether an electrolyte drink or oral rehydration solution is appropriate. Sports drinks are not automatically necessary for everyday hydration, and some contain substantial amounts of sugar or sodium.

Severe, persistent vomiting during pregnancy may be a sign of hyperemesis gravidarum. Contact your prenatal care professional if you cannot keep fluids down, are losing weight, are urinating very little or feel increasingly weak or dizzy.

Pregnancy Heat Safety

According to the CDC, pregnant people can develop heat-related illness sooner than people who are not pregnant. Dehydration also makes it harder for the body to cool itself through sweating.

People who work outdoors, in kitchens, warehouses, factories or other hot environments may need additional protections. The CDC recommends drinking fluids and taking breaks in a shaded or air-conditioned location. Talk with your prenatal care professional and employer about a heat-safety plan when your work exposes you to high temperatures.

When to Contact a Medical Professional

Heat stroke is a medical emergency. Call 911 or seek immediate emergency assistance for confusion, loss of consciousness, seizures or a very high body temperature. Move to a cooler place and begin cooling the person while emergency assistance is on the way.

Make Hydration Part of Your Pregnancy Plan

A daily water goal can help, but hydration needs are not identical for everyone. Climate, activity level, vomiting, diet, medications and medical conditions can all affect the amount you need. Discuss hydration during a prenatal appointment, especially if you have kidney, heart or endocrine conditions or have been told to monitor your fluid or sodium intake.

For more SBP maternal-health coverage, read our guide to advocacy, support and access in Black maternal health.

This article provides general educational information and is not a substitute for individualized prenatal care, diagnosis or treatment. Contact your obstetrician, midwife or other qualified health care professional with questions about hydration, vomiting, contractions or heat exposure during pregnancy.

Updated by Janice Robinson-Celeste for Successful Black Parenting Magazine.