Dehydration During Pregnancy: Key Signs and Simple Ways to Stay Hydrated [Updated 2025]

Feeling thirsty more often or dealing with headaches while pregnant might seem minor, but they can be early signs that your body needs more fluids. Pregnancy puts extra demand on your body, making it easier to get dehydrated—and this can affect both you and your baby if ignored.

Knowing what to look for and how to keep hydrated helps you stay healthy and lowers the risk of issues like headaches, cramps, or even preterm contractions. In this post, you’ll find the common signs of dehydration during pregnancy and simple, practical tips to help you get enough fluids every day.

Why Hydration Matters During Pregnancy

Pregnancy changes everything—including how much water your body needs every single day. Staying hydrated isn’t just about quenching thirst. It’s about keeping up with the extra demands your body faces as your baby grows. Let’s break down why water is so important during this time and how it supports both you and your little one.

Photo by Yan Krukau

Your Body’s Water Needs Increase During Pregnancy

As soon as pregnancy begins, your body starts making big changes that directly impact how much water you need every day. Here’s what’s happening inside:

• Blood volume increases. Your body produces about 50% more blood to supply oxygen and nutrients to your developing baby.
• Placenta and amniotic fluid grow. Water forms the foundation of both the placenta and the amniotic sac, which cushion and protect your baby.
• Cell growth speeds up. Muscles, tissues, and organs are developing at a faster rate, all of which need water for growth.

With all these shifts, you’re not imagining it—your thirst really does kick into overdrive. By the second trimester, these changes ramp up even more. This greater water demand is why you might feel parched or even notice your skin and lips getting dry if you’re not drinking enough. Scientific research supports that daily water requirements rise during pregnancy, due to these physiological changes (see the study here).

Hydration Supports Fetal Growth and Maternal Health

Drinking more water does more than help you feel comfortable—it’s directly tied to healthy outcomes for both you and your baby.

Some of the ways hydration makes a difference include:

• Building your baby’s body. Water is crucial for cell creation, organ development, and circulation of nutrients.
• Protecting against complications. Well-hydrated bodies have a lower risk of issues like constipation, swelling, and urinary tract infections, all common in pregnancy.
• Regulating temperature. As metabolism speeds up, water helps your body manage temperature swings and reduces the chance of overheating.

Hydration plays a key part in healthy birth outcomes and helps maintain maternal health throughout pregnancy, according to recent studies (learn more about hydration’s impact on pregnancy outcomes). Even mild dehydration can affect energy, mood, and how well your body functions.

Everyday Benefits of Staying Hydrated

For most people, the benefits go beyond the science. Here are a few everyday reasons to keep your water bottle close:

• Helps with digestion and keeps things moving.
• Prevents headaches and boosts your energy levels.
• Fights off pesky pregnancy symptoms like cramps or dizziness.

Pregnancy is already full of changes—don’t let something as simple as dehydration add unnecessary stress. Keeping hydrated is an easy way to support your health and your baby’s, without much effort or overthinking.

For more information on hydration during pregnancy, check out this helpful resource on hydration in pregnancy and stay in tune with your body’s needs as you go.

Common Causes of Dehydration in Pregnant Women

Staying hydrated is no small task during pregnancy. Your body is burning through water faster than ever, and sometimes, it feels like you just can’t catch up. A few well-known suspects are usually behind this rapid loss of fluids. Some causes creep up gradually, and others hit you suddenly, like waves on a hot day. Understanding these main triggers can help you avoid the worst and keep both you and your baby healthy.

Photo by Carolyn

Morning Sickness and Vomiting

One of the most common challenges in early pregnancy is morning sickness. Episodes of nausea and vomiting can rob your body of both fluids and important electrolytes. Even mild nausea can make it tough to sip water throughout the day. If vomiting happens again and again, dehydration can build fast. According to Medical News Today, morning sickness is a frequent cause of fluid loss in pregnancy, so topping up your water after any episode really matters (more on causes of dehydration during pregnancy).

• Even mild nausea may curb your urge to drink.
• More severe vomiting (hyperemesis gravidarum) often leads to a need for extra hydration and sometimes medical treatment (details on managing morning sickness).

Diarrhea

Changes in digestion are common during pregnancy. Some women experience diarrhea due to hormone shifts, prenatal vitamins, or new food sensitivities. Frequent bowel movements mean your body pushes out more water than usual. When this happens, it’s easy to fall behind on fluid intake before you even realize it.

• Diarrhea quickly drains your water reserves.
• Replace fluids soon after any loose stools to recover faster.

Increased Sweating

Pregnant women often run warmer than usual and sweat more, especially during physical activity or in hot weather. This increased sweating can sneakily dry you out over the course of a day.

• Extra sweat means extra fluid loss.
• Warm weather or exercise makes it even harder to stay on top of hydration (Healthline explains more).

Hot Weather

Warm and humid days ramp up your body’s need for water. Pregnant women feel heat more intensely, and summer months bring real risk for dehydration.

• Hot days demand more water to keep cool.
• Even light outdoor activities can worsen dehydration risk.

Physical Activity

Exercise is good for you during pregnancy, but it also increases fluid needs. Even gentle walks or prenatal yoga can make you sweat and breathe out more water. If you’re active, bring a water bottle and take breaks to drink often.

• Every step adds up to water loss.
• Stay prepared to sip before, during, and after activity.

Caffeine Consumption

Many pregnant women cut back on coffee or tea, but even a little caffeine increases how much water your body loses through urine. Too much caffeine may tip your balance toward dehydration, especially if you’re not making up for the lost fluids.

• Caffeine acts as a mild diuretic.
• If you drink coffee or tea, add a glass of water for each cup.

Understanding these common triggers means you can pay closer attention to your habits and symptoms. This makes it easier to keep dehydration at bay and helps your body work its best through every trimester. For other factors that can affect hydration in pregnancy, Verywell Health details how your changing body plays a role (learn about pregnancy hydration needs).

Signs and Symptoms of Dehydration During Pregnancy

Paying attention to how you feel is important while pregnant, and dehydration can show up in subtle or obvious ways. Sometimes, you might ignore discomforts because they seem normal in pregnancy, but spotting early symptoms can make a big difference for you and your baby. Let’s look at what to watch for—starting with mild signs and moving to the signals that need medical attention.

Mild to Moderate Dehydration Symptoms

Mild dehydration is common and can sneak up, especially if you’re fighting morning sickness or busy with daily life. If you notice any of these symptoms, your body is asking for more fluids:

• Dry Mouth and Lips: If your mouth feels sticky or your lips are chapped even after drinking, you probably need more water. It’s one of the first things you might notice.
• Dark Yellow Urine: Healthy urine should be pale yellow. Dark yellow or strong-smelling urine is an easy sign you’re not drinking enough (Tommy’s guide on water intake).
• Headaches: Dehydration can trigger headaches—if you find yourself reaching for pain relief more often, try a glass of water first.
• Dizziness or Lightheadedness: Feeling dizzy when you stand up, or a sense that the room is spinning, can point to low fluid levels.
• Fatigue: Tiredness is part of pregnancy, but dehydration can make it worse. If you feel extra sluggish for no clear reason, your body might need water.
• Muscle Cramps: Achy calves, feet, or sudden cramps at night often come from not having enough fluids or electrolytes.
• Thirst: Of course, thirst is a classic sign, but by the time you feel it strongly, dehydration may already be starting.

If you keep experiencing these symptoms, it’s a sign to bump up your water intake. For even more details on early signs, visit Medical News Today’s page on dehydration in pregnancy.

Severe Dehydration and When to Seek Medical Help

Severe dehydration is serious in pregnancy and calls for fast action. The warning signs aren’t just uncomfortable—they can lead to real health risks for you and your baby. Knowing when to seek help is key.

Look for these symptoms:

• Confusion or Disorientation: If you feel out of it, can’t focus, or feel mentally foggy, this is a red flag that your body is under stress and needs help right away.
• Rapid Heartbeat: Notice your heart pounding or racing, even when you’re resting? This could signal that your body is struggling to circulate blood without enough fluid.
• Low Blood Pressure: Feeling faint when you stand up, blurry vision, or actual fainting can be tied to drops in blood pressure from fluid loss.
• Very Dark or Little to No Urine: Urinating less than usual, or seeing almost no urine at all, is a sign your kidneys are struggling.
• Fainting: Actually passing out, or feeling like you might, is never normal in pregnancy and should be checked immediately.

Severe symptoms mean you need medical attention as soon as possible. Untreated, dehydration can affect your baby’s development and increase the risk of complications like preterm labor (overview of dehydration risks). If these symptoms show up, call your healthcare provider or go to the nearest urgent care or emergency room.

For a full rundown of what to look for and tips on when to take action, see Healthline’s detailed list of dehydration symptoms in pregnancy. Spotting these signs early can help you stay healthy and comfortable all the way through your pregnancy.

Risks and Complications of Dehydration for Mother and Baby

Staying hydrated when pregnant is about much more than feeling good. If your body runs low on fluids, it can lead to real problems for both you and your baby—some of which can last long after birth. Dehydration puts stress on every part of your system, and these effects add up quickly during pregnancy.

Photo by MART PRODUCTION

Low Amniotic Fluid (Oligohydramnios)

Your baby grows and moves in amniotic fluid, which is mostly made up of water. If you’re dehydrated, your body can’t keep up with this demand. Low amniotic fluid makes it harder for your baby’s lungs and limbs to develop the right way. It also raises the chances of umbilical cord problems or compressed cord, which can affect your baby’s oxygen supply. Sources like the American Pregnancy Association outline how low amniotic fluid is a direct risk when you’re not getting enough water during pregnancy.

Preterm Contractions and Early Labor

When your body loses too much fluid, it may start having muscle cramps—including contractions in your uterus. These preterm contractions can sometimes lead to early labor. Even mild dehydration can “trick” your uterus into starting the process before your baby is ready. Hospitals often give IV fluids to mothers with contractions, simply because rehydration can stop false labor and protect your baby until full term. You’ll find more details about this risk on Healthline’s postpartum and prenatal care page.

Low Birth Weight

Dehydration limits the nutrients your baby receives through the placenta, which can slow growth and impact birth weight. Research shows a connection between chronic dehydration in pregnancy and lower birth weight, as well as changes in your baby’s length and head size (study on dehydration and birth weight). Babies born too small may face more health challenges in the first months of life.

Neural Tube Defects

A hydrated body helps deliver key nutrients your baby needs, especially in the first weeks of pregnancy. If you’re not drinking enough water, your body might have trouble absorbing and circulating folic acid and other crucial vitamins. Babies without enough of these nutrients in early pregnancy are at greater risk of neural tube defects, which affect the development of the brain and spine. This risk is high enough that most prenatal guides warn about it from day one (more on dehydration risks in pregnancy).

Breastfeeding Difficulties

It’s easy to forget, but the fluids you drink during pregnancy also set the stage for breastfeeding later. Dehydration can slow down your milk supply or make it harder for you to produce enough. Some women find their milk doesn’t “come in” as expected after birth, especially if they battled dehydration toward the end of pregnancy. Experts at the American Pregnancy Association note that fluid loss can impact both your recovery and your ability to feed your newborn.

Additional Health Risks for Mothers

Beyond the direct effects on your baby, dehydration during pregnancy puts a strain on your kidneys, increases your chance of urinary tract infections, and can make you feel dizzy, tired, or faint. These symptoms can snowball into falls, hospital visits, or more serious complications that risk both your health and your baby’s.

Key complications linked to dehydration:

• Low amniotic fluid and related growth problems
• False labor, preterm contractions, and risk of early birth
• Reduced nutrients, leading to low birth weight
• Increased risk of serious birth defects
• Trouble making enough breast milk
• More urinary tract infections and kidney problems

These risks show why listening to your body and keeping up with water needs is more than just good advice—it’s a way to protect your baby’s health, both now and after birth. To explore more about the effects, check out Medical News Today’s summary on risks for mother and baby.

How Much Fluid Do You Really Need in Pregnancy?

Pregnancy ramps up your need for fluids, and staying hydrated is about more than just drinking when you’re thirsty. Your body is working overtime to support both you and your growing baby, so daily water needs rise from what you might expect. Let’s break down exactly how much fluid you should aim for, what can change your needs, and simple ways to make sure you’re meeting your goals—even when life gets in the way.

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Daily Fluid Recommendations: What Experts Say

Health experts agree that pregnant women should aim for about 8–12 cups of fluid daily—that’s roughly 2 to 3 liters each day. You don’t have to drink plain water for all of it. In fact, all fluids count, including:

• Water
• Milk
• Juice (ideally unsweetened)
• Herbal tea
• Broth-based soups

Even foods with a lot of water, like fruits (think watermelon or oranges) and veggies (like cucumbers), help hydrate you. According to the American College of Obstetricians and Gynecologists, the typical suggestion is about 10 eight-ounce cups per day (see BabyCenter’s hydration guide).

A quick tip: Carry a refillable water bottle and take small sips throughout the day—it’s easier than chugging big glasses all at once.

Factors That Affect Your Fluid Needs

Not every pregnancy is the same, and different factors can raise (or lower) how much you need to drink. Look for these influences:

• Hot weather: You’ll sweat more and lose water faster in the heat.
• Physical activity: Even gentle exercise increases fluid loss.
• Morning sickness: Nausea, vomiting, or diarrhea mean your body needs more to make up for lost fluids.
• Caffeine intake: Coffee or tea acts as a mild diuretic, which makes you go to the bathroom more often.
• Medical conditions: Some health problems or medications can change your hydration needs.

Your own needs might go up during the second and third trimesters, when water requirements are highest (study on trimester hydration changes). Listen to your body and adjust as needed.

Easy Ways to Monitor Your Hydration

You don’t need a fancy test to know if you’re hydrated. The easiest way is to check the color of your urine. Here’s a quick cheat sheet:

• Pale yellow: Well-hydrated—keep it up!
• Medium to dark yellow: You need more fluids.
• Very dark or amber: Drink water right away.

Also, notice if your lips or mouth feel dry, if you’re peeing less often than normal, or if you feel tired or dizzy—these are all signs you could use a few more sips.

For more tips, see the practical hydration advice from Tommy’s pregnancy hydration page.

Keep things simple: Build water breaks into your routines—set reminders, pair sips with snacks, or keep a cold bottle within reach.

By listening to your body, checking your urine color, and making small daily tweaks, you can meet your fluid needs without a second thought.

Practical Tips to Stay Hydrated While Pregnant

Staying hydrated during pregnancy goes beyond simply drinking more water. Everyday choices add up, from what you eat to how you remember to sip throughout the day. This section lays out easy, practical strategies that make hitting your hydration goals feel like second nature.

Incorporating Hydrating Foods and Beverages

Photo by Yan Krukau

When drinking glass after glass feels tiring, hydrating foods and a mix of nourishing drinks keep things interesting. Many fruits and veggies serve up a big dose of water plus important vitamins and fiber. They help you meet your fluid needs while offering a crunchy, cooling snack.

Try adding these water-rich foods and smart beverage options to your daily menu:

• Cucumbers – Over 95% water and easy to snack on.
• Watermelon, strawberries, and cantaloupe – Sweet, juicy, and great for breakfast or dessert.
• Oranges and grapefruit – Hydrating and packed with vitamin C.
• Celery and lettuce – High water content, perfect for salads.
• Yogurt and smoothies – Deliver protein and fluids in one bowl or glass.
• Soups and broths – Warm and comforting, especially if you struggle with plain water.

For drinks, stick with these healthy options:

• Plain water—always your best bet.
• Milk—supplies calcium and protein.
• Naturally flavored water—think slices of lemon or cucumber without added sugar.
• Herbal teas—choose caffeine-free blends like ginger or chamomile.
• Diluted fruit or vegetable juices—limit to a small glass to avoid too much sugar (see healthy beverage options for pregnancy).

Limit or avoid:

• Sugary sodas, sweet tea, and “energy” drinks add empty calories and can spike your blood sugar.
• High-caffeine beverages like coffee and many colas act as mild diuretics and can increase your trips to the bathroom, making hydration more difficult (tips on hydrating foods and drinks for pregnancy).

Choosing water-packed foods and healthy drinks makes each meal a chance to hydrate, not just between meals.

Healthy Habits and Routines for Optimal Hydration

Building better hydration doesn’t mean upending your day. Small, repeatable actions go a long way—like carrying a water bottle or turning a glass of water into a mini treat with a slice of fruit. If you build habits now, you’ll find it easier to hit your hydration targets, even on busy days.

A few simple habits can make consistent hydration feel easy:

• Carry a refillable water bottle everywhere—set it on your desk, toss it in your bag, or keep it in the car.
• Set reminders on your phone or use a tracking app to nudge you every hour or so.
• Infuse water with fruits or fresh herbs like mint, lime, or berries for taste, without sugar (see hydration tricks for pregnancy).
• Sip small amounts all day rather than chugging large glasses a few times. Drinking slowly helps you absorb fluids and avoids feeling bloated.
• Pair water with meals and snacks. Make it a rule to drink half a glass before every meal.
• Adjust intake for heat or activity. In hot weather or after a workout, add a few extra cups. The more you sweat, the more you need to replace.

Even a busy or forgetful day isn’t a dealbreaker if you have these strategies in place. Over time, sipping water, picking hydrating snacks, and responding to thirst signals can all become second nature.

For more guidance on making these routines stick, read up on staying hydrated while pregnant and breastfeeding or check a guide to everyday hydration habits for pregnancy.

With a bit of planning, you can stay ahead of dehydration and keep both you and your baby healthy every day.

Managing Dehydration in Special Circumstances

Some situations require extra attention when trying to keep hydrated during pregnancy. Special circumstances, like living with health conditions, battling ongoing nausea, coping with fever, or staying active in hot weather, can add to your fluid needs. Recognizing these moments and taking simple, direct steps can make pregnancy much safer and more comfortable.

Dehydration Risks for High-Risk Pregnancies

Women with high-risk pregnancies—such as those with gestational diabetes or preeclampsia—need to pay special care to fluid intake. For gestational diabetes, dehydration can drive blood sugar levels even higher, causing more stress for mom and baby. Preeclampsia, marked by swelling and high blood pressure, also demands close hydration because fluids help blood flow while keeping swelling controlled.

Extra precautions can help:

• Sip water throughout the day instead of waiting until you’re thirsty.
• Track urine color, aiming for pale yellow. This easy check keeps things on track.
• Talk to your doctor before using electrolyte drinks, especially if you have swelling or high blood pressure.
• Limit sugary drinks, which can spike blood sugar or worsen swelling.
• Monitor blood sugar or pressure more closely whenever sick or in a heatwave.

For more on protecting yourself if you’re high-risk, see these steps to avoid dehydration during pregnancy.

Managing Dehydration with Excessive Vomiting or Morning Sickness

Coping with severe nausea (hyperemesis gravidarum) can be exhausting. It can make even sipping water seem impossible. In these cases, dehydration risks climb quickly. If plain water isn’t working, try:

• Sipping cold, clear fluids like diluted juice, popsicles, or ice chips.
• Eating small bites of water-heavy foods (such as cucumber slices or melon).
• Drinking in tiny amounts every 10–15 minutes, rather than big gulps.
• Adding a pinch of salt or drinking oral rehydration solutions (with doctor approval).

Repeated vomiting or inability to keep fluids down for more than 24 hours is a red flag. Call your doctor or go to urgent care—sometimes, you may need IV fluids to get back on track ..

Coping During Hot Weather or Fever

Heatwaves, tropical climates, or illness with fever can catch you off guard by speeding up fluid loss. Sweating uses up water fast, and fever drives it out with every rise in temperature.

Stay ahead by:

• Carrying a water bottle everywhere outside.
• Staying indoors with fans or air conditioning whenever possible.
• Dressing in loose, cool clothing.
• Resting more, reducing activity in the hottest parts of the day.
• Adding salty snacks if you’re sweating a lot (with your doctor’s advice).

Pregnant women lose water faster for several reasons, including a higher metabolism and greater blood volume (see data on increased pregnancy fluid loss). Track yourself more closely during a heat spell or if you have a fever. Call your doctor if you aren’t urinating much, feel dizzy, or are constantly thirsty despite drinking.

Photo by Yan Krukau

Staying Hydrated While Active

Exercise is healthy for most pregnancies, but it raises fluid needs. Even short walks or prenatal yoga can drive off more water through sweat and breath.

A simple routine for active days:

• Drink a full glass of water before you start.
• Sip every 15–20 minutes during activity.
• Have another glass or hydrating snack when done.
• Avoid long workouts outdoors if it’s hot or humid.

The goal is not just to replace what you lose, but to stay ahead of the curve. Keep listening to your body and adjust what you drink if you’re sweating or moving more than usual (more on daily fluid targets).

Adapting for special circumstances makes a big difference in preventing dehydration. Keep routines simple, stay aware of how you feel, and ask your healthcare provider for guidance when you’re unsure.

Conclusion

Hydration is one of the simplest steps you can take for a healthy pregnancy, yet it makes a big difference for both you and your baby. Paying attention to early signs like dry mouth, fatigue, or dark urine helps you catch dehydration quickly. Making small changes—sipping water all day, choosing water-rich foods, and adjusting for heat or activity—keeps your body running strong.

If you ever feel unsure or notice symptoms that aren’t getting better, reach out to your healthcare provider. Support during pregnancy matters, and your questions are always valid. Thank you for reading—share your hydration tips or experience below to help others on this journey. Your story might make someone’s day a little easier.

FAQs

How much water should I drink each day while pregnant?

Most pregnant women need about 8 to 12 cups (64 to 96 ounces) of water every day. In the second and third trimesters, you may need a bit more. Listen to your thirst and check that your urine is pale yellow, not dark.

What are common signs of dehydration in pregnancy?

Watch for dark yellow urine, going to the bathroom fewer than four times a day, dry mouth, headache, dizziness, and feeling tired. If you notice extreme thirst, rapid heartbeat, or confusion, get help right away.

Can dehydration cause problems for my baby?

Yes. Dehydration can lower amniotic fluid, raise the risk of preterm labor and birth defects, and can affect milk production after birth.

What can make dehydration worse during pregnancy?

Morning sickness, vomiting, sweating, hot weather, and being more active can all increase your risk. Drink more water on hot days or if you’re more active.

How do I stay hydrated if I have morning sickness?

Try sipping cold water, sucking on ice chips, or eating popsicles and fruits like watermelon and cucumber. Smoothies can be easier to keep down than plain water.

Are there hydrating foods I can eat?

Yes. Watermelon, oranges, cucumbers, and celery all help add fluid. Soup and fruit juices count as well.

Does drinking coffee or tea affect my hydration?

Caffeine is a mild diuretic and can dehydrate you if you drink large amounts. Keep caffeine low and balance it with extra water.

How do I know if I’m getting enough fluids?

If your urine is pale yellow and you’re not often thirsty, you’re likely hydrated. Clear urine is a good sign. Dark urine means you probably need more water.

Should I use electrolyte drinks?

Sometimes. If you’ve been vomiting or sweating a lot, an electrolyte drink can help. Look for options with potassium, calcium, and magnesium, but avoid those with lots of added sugar.

What if I can’t seem to drink enough water?

Try flavoring water with lemon, lime, or berries. Carry a water bottle and take small sips often. Set phone reminders if you forget.

Can dehydration make constipation worse?

Yes. Not drinking enough can slow digestion and make constipation more likely. Fluids help keep things moving.

How does hydration affect breastfeeding after delivery?

Your fluid needs go up while breastfeeding—up to 128 ounces a day. Milk is mostly water, so staying hydrated helps you make enough milk for your baby.

When should I call my doctor about dehydration?

If you can’t keep fluids down, feel very weak, dizzy, confused, have a rapid heartbeat, or notice very little urine, contact your doctor right away. These can be signs of severe dehydration.