Dehydration During Pregnancy - Signs and How to Fix It
When you’re pregnant, there’s a lot to keep track of — from prenatal vitamins and doctor’s appointments to managing symptoms and staying well-rested. Amid all of that, it’s easy to overlook something as simple as hydration. Studies have shown that nearly two-thirds of women do not meet or are unaware of hydration recommendations during pregnancy. But drinking enough water during pregnancy isn’t just a healthy habit — it’s essential for both you and your baby’s well-being.
Dehydration during pregnancy can sneak up quickly, especially with added fluid demands, hormonal shifts, and symptoms like nausea or vomiting. Even mild dehydration can lead to fatigue, headaches, or constipation — and more serious cases can contribute to complications like preterm contractions or low amniotic fluid.
In this guide, we’ll break down the signs of dehydration during pregnancy, explore what causes it, when it’s time to seek medical help, and offer practical tips to help you stay safely hydrated throughout every trimester.
Key Takeaways
Dehydration during pregnancy can lead to serious complications for both parent and baby.
Signs include dark urine, dizziness, headaches, and reduced fetal movement.
Prevention includes drinking water consistently, eating hydrating foods, and replacing lost fluids quickly.
Go to the hospital if you're experiencing vomiting, rapid heartbeat, or signs of severe dehydration
Signs of Dehydration During Pregnancy
Staying alert to early signs of dehydration during pregnancy can help you take quick action before symptoms escalate. Some signs may be mild, while others indicate your body is struggling to function properly without adequate fluids. Hydration affects everything from digestion to circulation — and that impact intensifies during pregnancy.
Watch out for these dehydration symptoms during pregnancy:
Dark yellow or strong-smelling urine – This is one of the earliest red flags.
Dizziness or lightheadedness – Dehydration can cause a drop in blood pressure.
Dry mouth or dry skin – You may feel like you can’t produce enough saliva.
Fatigue – A lack of fluids can quickly zap your energy.
Headaches – These may feel dull or persistent and often worsen with time.
Infrequent urination – Going fewer than 3–4 times in a day may be a concern.
Constipation – A common pregnancy issue that’s made worse without enough fluids.
Decreased fetal movement – If you’re far enough along to feel regular movement, a sudden decrease should prompt a call to your provider.
Rapid heartbeat or breathing – This could be a sign of moderate to severe dehydration.
If you’re ever unsure, it's better to call your doctor for guidance.
What Causes Dehydration During Pregnancy
Pregnancy increases your daily fluid requirements — and not just for you. Your body needs extra water to form amniotic fluid, help build the placenta, and increase blood supply. The demands rise with each trimester, making it easy to fall behind on fluid intake without realizing it.
Morning Sickness
One of the most common causes of dehydration during pregnancy is morning sickness. Vomiting leads to fluid loss and makes it difficult to stay hydrated, especially in the first trimester. In severe cases, like hyperemesis gravidarum, you may be unable to keep any fluids down — this often requires IV hydration and close monitoring.
Environmental Factors
Hot weather or being in a warm environment can lead to increased fluid loss through sweating. If you're living in or visiting a hot climate, your body will naturally require more water to replace the fluids lost. Additionally, prolonged exposure to heat can lead to dehydration much faster than in cooler conditions. Staying hydrated in the summer or during warmer months is essential to prevent the strain on your body and to ensure both you and your baby remain healthy.
Physical Activity
Exercise or physical exertion increases the amount of fluid your body loses through sweating. While staying active during pregnancy is beneficial, it’s important to replenish lost fluids to maintain hydration. If you're exercising regularly, you may need to drink more water than usual to keep up with the demands of physical activity. It’s crucial to hydrate before, during, and after exercise to prevent dehydration and stay energized throughout the day.
Illness
Any type of illness that leads to fever, vomiting, or diarrhea increases your risk of dehydration. These symptoms result in a loss of fluids and electrolytes, which can quickly lead to dehydration if not properly managed. During pregnancy, the body’s ability to recover from illness can be slower, and dehydration can exacerbate complications. For this reason, it’s important to monitor your fluid intake closely when you’re sick and to seek medical advice if you can’t keep fluids down.
Hormone Changes
Pregnancy-related hormone changes also play a role. For instance, hormonal fluctuations during the first trimester can lead to increased urination, further increasing the body’s fluid loss. And as your baby grows, the added strain on your kidneys and bladder can make it harder to stay properly hydrated.
Complications from Dehydration
If left untreated, dehydration during pregnancy can lead to serious complications for both you and your baby. Some of the most common risks include:
Low amniotic fluid – Essential for protecting the baby and aiding in lung development.
Neural tube defects – Dehydration may impact nutrient delivery, increasing risk.
Premature labor – Uterine contractions can sometimes be triggered by dehydration.
Poor breast milk production – While breastfeeding, hydration is key to adequate supply.
Urinary tract infections (UTIs) – More common when fluid intake is insufficient.
Overheating – Pregnant bodies already run warmer; dehydration makes this worse.
Constipation and hemorrhoids – Dehydration can slow digestion and worsen discomfort.
Research shows that even mild dehydration can have a ripple effect, affecting everything from fetal development to maternal well-being.
When To Go to The Hospital for Dehydration
You should go to the hospital for dehydration during pregnancy if you can’t keep fluids down for more than 12–24 hours, are vomiting repeatedly, or are experiencing signs of moderate to severe dehydration.
Signs that require urgent care include:
Rapid heartbeat
Shortness of breath
Confusion or fainting
Sunken eyes or dry, shriveled skin
No urination for more than 8 hours
In these situations, oral hydration usually isn’t enough. You’ll likely need IV fluids and monitoring. Hospitals can also check on your baby’s well-being through fetal monitoring and ensure there are no signs of preterm labor or complications.
If you’re unsure but feeling worse by the hour, trust your gut. Call your provider or head to urgent care.
How to Prevent Dehydration During Pregnancy
Preventing dehydration during pregnancy is all about making hydration a priority in your daily routine. Here’s how you can stay ahead of dehydration with these practical tips:
Drink Enough Water
One of the most straightforward ways to prevent dehydration is by drinking plenty of water. Aim for 8–12 cups (64–96 ounces) of water daily, but your needs may vary depending on your activity level, the climate you live in, and the stage of pregnancy you're in. Keeping a water bottle with you at all times is a great reminder to stay hydrated throughout the day. If you find plain water boring, try adding a splash of lemon, cucumber, or a few fresh mint leaves to make it more enjoyable.
Add Electrolytes
Water alone isn’t always enough to keep you properly hydrated, especially if you’re dealing with morning sickness or sweating heavily. Adding electrolytes to your routine can help maintain the right balance of fluids in your body. Opt for electrolyte drinks that are low in sugar, such as coconut water, or try adding electrolyte tablets to your water. These can help replace the sodium, potassium, and magnesium lost during pregnancy-related symptoms like vomiting or sweating.
Eat Hydrating Foods
Did you know that many fruits and vegetables are made up of water? Incorporating hydrating foods into your diet is an easy way to supplement your fluid intake. Foods like watermelon, cucumbers, oranges, strawberries, and celery have high water content and can help keep you hydrated. Salads, smoothies, and soups can also provide an extra boost of hydration. Pairing these foods with water ensures you're staying on top of your fluid needs while getting essential nutrients.
Set Reminders
Staying hydrated during pregnancy can sometimes feel like a chore, especially when you're juggling other tasks. To stay consistent, consider setting reminders throughout the day to drink water. You can use your phone’s alarm or a hydration app that tracks your daily intake. Drinking small amounts of water throughout the day is often better than chugging large quantities at once, as it helps your body absorb and utilize the fluids more effectively.
Limit Dehydrating Substances
Certain substances can dehydrate your body, making it harder to stay hydrated. Caffeine and sugary drinks, like soda, can increase urination and fluid loss. While it’s okay to have them occasionally, try to limit your intake of caffeinated beverages like coffee, tea, or energy drinks. Instead, choose herbal teas or water infused with natural flavors for a refreshing, hydrating option.
Stay Cool and Rested
Environmental factors play a big role in how much fluid your body loses. On hot days, or if you're in a warm environment, you may sweat more and need to drink more to compensate for fluid loss. Try to stay in cool areas when possible, and avoid excessive exposure to the sun. If you're physically active, be mindful of how your body feels and take breaks to hydrate when needed. Resting when you're feeling fatigued also helps regulate your hydration levels and overall health.
Bottom Line
Staying well-hydrated during pregnancy is one of the simplest yet most important ways to support a healthy pregnancy. From nourishing your baby’s growth to protecting your own energy levels, hydration plays a key role in how you feel and function each day.
For more information on nutrition, symptom management, and pregnancy wellness, check out Birthly’s online prenatal classes.
Dehydration During Pregnancy FAQ
How much water should I drink per day during pregnancy?
Pregnant women are advised to drink about 8–12 cups (64–96 ounces) of water daily to meet increased hydration needs.
What happens if you don't drink enough water while pregnant?
Insufficient water intake during pregnancy can lead to complications such as low amniotic fluid, preterm labor, and neural tube defects.
What is the best hydrating drink for pregnancy?
Water is the best choice for hydration during pregnancy. Incorporating electrolytes and water-rich fruits and vegetables can also contribute to overall fluid intake.
Sources
https://www.commonspirit.org/blog/dehydration-during-pregnancy
https://www.mother.ly/pregnancy/5-dangers-of-pregnancy-dehydration/
https://premierwomenshealthmn.com/how-dehydration-affects-your-body-during-pregnancy/