We all know that drinking water is important, but dehydration in pregnancy can be very detrimental to you and your baby. When you're busy, tired, or feeling unwell, grabbing a glass of water might be easy to forget, but not drinking enough can actually make you feel worse. According to the NHS, dehydration happens when your body loses more fluids than it takes in.
Common pregnancy symptoms like sweating and nausea can affect your hydration levels, so drinking plenty of fluids every day, especially water is essential. In this article, we'll go over the symptoms of dehydration and the signs that you need to drink more. We will also share our favourite water bottles to help keep you hydrated.
How much water should you drink during pregnancy?
Experts advise that you should drink approximately 8 to 12 cups (64 to 96 ounces) of fluid every single day. However, hydration needs will vary from person to person and that is just a rough guide. Pregnancy places additional demands on the body. So women generally need to drink more water during pregnancy than they did before they were pregnant.
Ideally you should drink water, rather than sugary drinks or juices. Water has no calories, making it a great choice for maintaining a healthy lifestyle. It hydrates the body without adding any unnecessary sugars or fats. Water is especially important in pregnancy because helps form the amniotic fluid around your growing baby as well as enabling your body's functions to work effectively.
You may think that missing one of two glasses of water isn't important, but even mild dehydration can lead to depleted energy, and if you're already suffering from pregnancy fatigue, you don't want your body to struggle any more than it has to.
Dehydration in pregnancy signs
If your body needs more fluids, it will show you some signs and symptoms to let you know it's time to drink more. Here are the most common signs of dehydration that the NHS recommends watching out for.
• Feeling thirsty
• Dark coloured, strong-smelling urine
• Having a dry mouth, lips and tongue
• Feeling light-headed or dizzy
• Needing to urinate less frequently than usual
• Feeling tired and fatigued
• Sunken eyes
If you have symptoms of dehydration that do not ease with increasing your water, it is important to seek medical assistance from your doctor or midwife.
What happens if you don't drink enough water during pregnancy?
Mild dehydration is unlikely to have serious implications, although it will make you feel a little bit rotten. The good news is, it doesn't take very long for your body to rehydrate, usually this will happen within 24 hours of regular hydration. However, it is important to note that severe dehydration can be very dangerous for both you and your baby.
The American Pregnancy Association states that 'Dehydration during pregnancy can lead to serious pregnancy complications, including neural tube defects, low amniotic fluid, inadequate breast milk production, and even premature labour.'
The best drinks for pregnant women
Water: It's no surprise that water is the best drink for pregnant women, but we know that some women find it challenging to drink enough of it. That's why we've put together this list to help! However, H2O should still be your default drink during pregnancy. Staying hydrated with water is the best way for your body to absorb the nutrients it needs and to help ward off infections. Plus, water is essential for forming the placenta, which delivers all those vital nutrients to your growing baby.
Milk: A great source of calcium, vitamin D, and protein, milk supports the development of your baby’s bones, teeth, and muscles. Even if you don't want to drink animal milk, oat milk, soy milk and almond milk are also great for hydration.
Fruit-Infused Water: If plain water isn’t your thing, try infusing it with slices of fruit like lemon, lime, cucumber, or berries and ice. This can add a hint of flavour without added sugars, making it easier to stay hydrated. Our top hack is to make your drink the night before, so it can be infused overnight for added flavour.
Herbal teas: One or two cups of herbal tea is a great way to add a little bit more flavour to your daily fluids. Most herbal teas are safe to drink in pregnancy. Ginger tea and peppermint teas are very popular with pregnant mamas. However, stay away from nettle and sage teas.
Coconut Water: A natural source of electrolytes, coconut water can help maintain your body’s fluid balance and provide a refreshing alternative to plain water, especially in your pregnancy. If you've been suffering from morning sickness, coconut water is great for helping to combat sickness and fight fatigue.
Decaffeinated Drinks: If you love your morning cup of tea or coffee, you don't need to give it up completely. However, it is a good idea to opt for decaffeinated versions to reduce caffeine. Limit caffeine to no more than 200 mg per day during pregnancy.
How to stay hydrated when other pregnancy symptoms are making you feel unwell
Many pregnancy symptoms, like excessive sweating, diarrhoea, and nausea, can leave you feeling dehydrated. If drinking liquids makes you feel queasy, try taking small sips throughout the day instead of large gulps. This helps the water settle in your stomach and reduces the chance of irritation. If you've lost a lot of fluids due to illness, consider getting rehydration sachets from the pharmacist. And if you're worried or have any concerns, it's always best to consult a healthcare professional.
The best pregnancy water bottles:
Stanley cups are definitely having their moment in the spotlight! Its one of the most popular water tumblers on the market right now, especially among parents, thanks to their double-wall vacuum insulation design. Whether you fill your Stanley cup with ice-cold water, a warm lemon-infused water or a hot herbal tea this tumbler will keep it at the perfect temperature for hours. Plus, we love that it's dishwasher safe because, as parents, the thought of scrubbing yet another water bottle makes us shudder.
Our review: "I was initially sceptical about Stanley cups. I usually avoid trending products because, more often than not, they don't live up to the price tag. But as a busy mom of three, staying hydrated often falls to the bottom of my endless to-do list. I started feeling very tired and began experiencing headaches, so my doctor recommended increasing my water intake. Since getting this Stanley Cup, I've been drinking nearly two litres of water daily, which is a huge improvement. I love the stylish design, and I take my Stanley everywhere I go. It has helped me stay hydrated, and I've already noticed some health benefits!"
Pros
- Multiple colour options
- Reusable straw
- Comfort grip handle
Cons
- It's a little bit heavy
| Weight: | 1.4 lbs |
| Dimensions: | 3.86 L x 5.28 W x 12.3 H in. |
| Insulation: | |
| - Hot | 7 Hours |
| - Cold | 11 Hours |
| - Ice | 48 Hours |
| Capacity: | 1.2 L |
- 90 per cent recycled 18/8 stainless steel
- Car cup holder compatible
- Dishwasher safe
For some people, drinking water is a real chore because they find it tastes bland or boring. In comes the Air Up bottle, which uses patented technology to elevate your water bottle. Air Up uses scents to trick your brain into thinking that you're drinking flavoured water instead of the healthy plain water that's actually in your water bottle. It's fantastic for people who struggle to drink plain water because the water has no calories or sugar, unlike shop-bought flavoured water.
Our review: "I had never heard of Air Up bottles until it became the must-have water bottle at my son's school. He begged me to get him an Air Up bottle, so when it arrived, I was equally excited to try it.
"In all honesty, I was sceptical, especially since I generally enjoy plain water. However, after experimenting with several different flavour pods, I was pleasantly surprised, particularly with the watermelon flavour, which quickly became a favourite.
"While the pods might require trial and error to find the right match for your taste, the concept is a fantastic alternative for flavoured water lovers looking for a healthier option and I would definitely recommend this water bottle."
Pros
- It includes five air-up pods so you can try different flavours before committing to your favourites.
- BPA Free and stainless steel bottle
- It uses patented scentaste technology (when the scent makes your mind think you are drinking flavoured water).
Cons
- The flavours aren't as strong as flavoured water. However, we did enjoy them.
| Weight: | 452g |
| Dimensions: | Height: 260mm |
| Insulation: | |
| - Hot | Not suitable |
| - Cold | 14 hours |
| Capacity: | 600 ml |
- Keep your water cool for 14 hours
- Made from high-quality stainless steel
- Mouthpiece - made from food-safe silicone
- Each pod flavours approx. five litres of water
Best pregnancy water bottle for sports
Credit: Chilly's Whether you are heading to a prenatal yoga class or a gentle walk, this sports flip water bottle by Chilly's is one of our favourites. We love the sleek and stylish design, and whilst it doesn't hold as much fluid as some of the other bottles on our list, it does mean it is noticeably lighter and can be refilled throughout the day. This bottle is designed to keep water cold for 24 hours, but we recommend filling it up a few times throughout the day to ensure you're drinking enough fluids.
Pros
- Available in two sizes and five colours.
- Features a removable stainless steel telescopic drinking straw
- This bottle has a flip sports lid to prevent spills or leaks
- Drinks stay cold for 24 hours
Cons
- It's not dishwasher-friendly and should be cleaned after every use
| Weight: | 420 g |
| Dimensions: | 7.55 x 7.55 x 21.5 cm |
| Insulation: | |
| - Hot | Not applicable |
| - Cold | 24 hours |
| Capacity: | 500 ml |
- Collat loop can be attached to bags or held for ease
- Removable straw
- The antimicrobial surfaces reduce the likelihood of bad odours
- Silent rubber base for a quiet put-down
Best small pregnancy water bottle
Credit: Amazon While you need to drink around eight glasses of water a day, that doesn't mean you need to lug around a huge water bottle. We like this water bottle because of the different size options. Small water bottles are easy to carry, fitting comfortably in bags, backpacks, or even large pockets. This makes them ideal for on-the-go hydration, whether you're running errands, going for a walk, or having a well-earned rest.
Pros
- Multiple size choices and colour choices
- Two interchangeable caps
- Drinks stay hot for 12 hours and cold for 24 hours
- More than 10,000 positive reviews on Amazon
Cons
- A few reviews mentioned leaks however, most did not.
| Weight: | 227 g |
| Dimensions: | 7.3 x 7.3 x 17.4 cm |
| Insulation: | |
| - Hot | 12 Hours |
| - Cold | 24 Hours |
| Capacity: | 350 ml/500 ml/620 ml/ 750 ml/ 1000 ml |
- Dishwasher safe
- Vacuum insulated
Best pregnancy water bottle with time reminders
Credit: Amazon Starting a new habit, like drinking more water, can be challenging - especially when remembering to do it and sticking to your goals. That’s why we love this water bottle! It helps with both by offering helpful time markers to remind you to drink and track your progress. Plus, the encouraging words along the bottle are a great boost, keeping you motivated to stay healthy for you and your baby.
Pros
- Motivational design with inspirational quotes and time markers
- Lightweight
- One-click flip lid
- Budget-friendly
Cons
- No insulation ( meaning that this water bottle cannot retain temperature like some of the others on our list)
| Weight: | 131g |
| Dimensions: | Varied |
| Insulation: | Not applicable |
| Capacity: | 500 ml/ 700 ml/ 1000 ml/ 15000 ml/ 2000 ml |
- Wrist strap
- Leakproof design
- BPA free
Credit: AmazonThis is our favourite water bottle for expectant mamas who love infused water. We enjoy adding lemon or cucumber to cold water for a refreshing burst of natural flavour, and there are so many different fruits and herbs you can try. Infused water is such a delicious way to stay hydrated without any added sugars or artificial ingredients. And this bottle has a special section for your fruit or tea, making cleanup a breeze.
Pros
- Multiple design options
- Time markers
- Infused fruit and tea section
Cons
- Plastic bottle (Although it is BPA free)
| Weight: | 210 g |
| Dimensions: | 7 x 7 x 28 cm |
| Insulation: | Not applicable |
| Capacity: | 1L |
Hannah Carroll is our Senior Parenting, Lifestyle and Home Product Writer. In her capacity, she curates top-notch listicles, crafts insightful how-to guides, and delivers expert product reviews. As a mother of three, Hannah draws upon her comprehensive understanding of all facets of family life to bring true insight into all the products that make running a home easier.