Short answer: Most pregnant people are advised to aim for about 6–8 cups (about 1.5–2 liters) of fluids per day, with some recommendations suggesting up to 8–12 cups (64–96 ounces) depending on individual needs, activity, climate, and overall health. The key is to stay well-hydrated and listen to your body. Details and practical guidance
- General target
- Many authoritative sources recommend roughly 6–8 cups of fluids daily for pregnant people, which is about 1.5 to 2 liters. Keep in mind that this is a baseline and individual needs can vary [ACOG: 64–96 ounces; NHS/Tommy’s guidance: around 1.6 liters].
- When to drink more
- Hot weather, higher activity levels, or higher salt/protein intakes can increase fluid needs. Pale or light-colored urine and occasional thirst are typical signals that you’re on track, while dark urine may indicate a need for more fluids.
- What counts
- All non-alcoholic beverages count toward daily fluid intake, including water, milk, juice, herbal or decaffeinated teas. Moderate caffeinated beverages can be included if you don’t exceed your usual tolerance; excessive caffeine is generally discouraged during pregnancy.
- Special considerations
- If you have pregnancy-specific conditions (e.g., morning sickness, kidney issues, or gestational diabetes), your healthcare provider may tailor fluid goals. Always align with prenatal care guidance.
- Practical tips to stay hydrated
- Carry a reusable water bottle and sip throughout the day.
- Start with a glass of water at each meal and snack.
- Include hydrating foods (fruits like watermelon, cucumber, oranges) as part of hydration.
- If you’re regularly thirsty, have persistent headaches, dizziness, or reduced urine output, consult your clinician promptly.
If you’d like, I can tailor these guidelines to your specifics (trimester, climate you’re in, typical daily routine, any medical conditions) and provide a personalized daily hydration plan.
