Water is your body's main chemical component and comprises well over 50% of your total body weight. Every function in your body relies on the presence of water and fluids. Water detoxifies your system, flushes out toxins from vital organs, carries nutrients to your cells, keeps cells hydrated, and ensures a moist environment for ear, nose, and throat tissues. Without adequate water, cells can become dehydrated and may even die. Especially during pregnancy, it is crucial for the baby’s health that you maintain an adequate water intake.

Your body loses water through breathing, sweating, urination, and bowel movements each day. For your body to function optimally, you need to replenish this water by consuming drinks and foods that contain water.

Given this, you might wonder how much water or fluid you should consume during pregnancy. Most experts suggest drinking about eight 8-ounce glasses, which equals about 2 liters, or half a gallon. This is known as the 8x8 rule and is straightforward to remember. 

During pregnancy, it's advisable to drink slightly more, around 1-2 extra glasses. Drink a glass of water or another calorie-free or low-calorie beverage with each meal and between meals. Also, make a point to hydrate before, during, and after physical activities. Regular urination and light-colored urine are good indicators of adequate hydration.

However, simply knowing the 8x8 rule isn't enough. Your water needs vary based on several factors such as your health status, activity level, and living environment. Do you engage in a lot of physical activity? Do you live in a hot climate? All these factors should guide how much water you should drink during pregnancy.

Factors that Influence Water Needs

If you exercise, engage in strenuous activities, or live in a warm climate that induces sweating, you'll need to drink extra water to compensate for the fluid loss. Typically, an additional 1.5 to 2.5 cups (400 to 600 milliliters) of water is sufficient for short bouts of exercise. For intense exercises lasting over an hour (e.g., running a marathon), you'll need even more fluids to stay hydrated.

What to Drink

Water is the best and most economical option for replenishing fluids because it's calorie-free, inexpensive, and widely available. Common sports drinks without added calories can provide additional minerals to support your body, though water should still be your primary choice.

Is It Possible to Drink Too Much Water?

While it's rare, it is possible to drink too much water. When the kidneys can't expel the surplus water, the electrolyte content in the blood becomes diluted, leading to a condition called hyponatremia, characterized by low sodium levels in the blood. However, this is uncommon under typical circumstances and among healthy adults consuming an average diet.