Water Intake Calculator for Pregnancy

How much water should you drink during pregnancy? Get your daily target by trimester, with guidance for nausea, heat, and activity.

Calculate your target

Prefilled for this goal — adjust anything to match you.

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Pregnancy raises your fluid needs substantially: blood volume expands by 40-50%, the placenta and amniotic fluid require water, and your kidneys process more waste for two. Guidance adds roughly 300 ml per day over pre-pregnancy needs, scaling with trimester. Adequate fluids also ease two common pregnancy complaints — constipation and Braxton-Hicks tightenings, which can worsen with dehydration. If first-trimester nausea makes plain water unappealing, cold, sparkling, or water with citrus counts; popsicles and diluted juice contribute too. This calculator shows the trimester-adjusted target — pick your trimester in the form (the pregnancy toggle appears for female profiles in adult age groups).

Key points for this goal
  • Blood volume grows 40-50% in pregnancy — fluid needs rise with it
  • ≈ 300 ml/day additional intake, scaling through the trimesters
  • Dehydration can aggravate Braxton-Hicks contractions — sip steadily
  • Nausea-friendly options count: sparkling, citrus, cold, soups, fruit

Water Intake Calculator for Pregnancy — FAQ

Is it possible to drink too much water while pregnant?

It is difficult but possible. Drinking litres beyond thirst in one sitting can dilute sodium and leave you feeling worse (nausea, headache). Spread intake across the day — a glass every hour or two — rather than chugging large amounts at once.

Which drinks count toward my pregnancy water target?

All fluids count: water, milk, soup, herbal teas, and juicy fruit (watermelon, oranges). Caffeinated coffee and tea count modestly too, but keep caffeine under 200 mg/day in pregnancy (the limit EFSA advises for pregnant women). Alcohol is best avoided entirely; it dehydrates and carries fetal risk.

Sources: Institute of Medicine. Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate (The National Academies Press, 2005) — +300 mL/day for pregnancy · EFSA. Scientific Opinion on Dietary Reference Values for water (EFSA Journal, 2010) · Soma-Pillay P, et al. "Physiological changes in pregnancy." Cardiovascular Journal of Africa, 2016;27(2):89–94 — plasma volume rises 40–50% by term — see our methodology for how they map to the calculation.