Water plays an essential role in nearly every system in the body. Around 50–70% of the human body is made up of water, and it supports digestion, nutrient absorption, circulation, temperature regulation, and the removal of waste products.
During pregnancy and breastfeeding, your body’s fluid needs increase slightly as it supports both you and your baby. So how much water should you actually be drinking?
How Much Water Should You Drink During Pregnancy?
During pregnancy your body is working harder than usual. Blood volume increases, your kidneys process more fluid, and water helps support the development of the placenta and the amniotic fluid surrounding your baby.
Most health guidelines suggest pregnant women aim for around 2–3 litres of fluid per day. This includes fluids from:
- Water
- Milk
- Other drinks
- High-water foods such as fruit, vegetables, yoghurt and soups
Rather than focusing on an exact number of glasses per day, it’s more helpful to drink regularly throughout the day and respond to your thirst.
How Much Water Should You Drink While Breastfeeding?
Breastfeeding mothers produce an average of around 700–800 ml of breastmilk per day in the early months. Because of this, your fluid needs do increase slightly. However, one of the most common breastfeeding myths is that drinking large amounts of water will increase milk supply. Milk production is primarily regulated by milk removal from the breast and hormonal feedback, particularly prolactin.
This means drinking extra litres of water does not increase milk supply. The current guidance for breastfeeding mothers is simple: Drink to thirst!
A practical habit many mothers find helpful is to keep a water bottle nearby while feeding and take a sip whenever they feel thirsty. This approach allows your body’s natural thirst signals to guide your hydration.
Signs You May Be Dehydrated
Mild dehydration can occur when the body has lost around 1–5% of its total water. Symptoms may include:
- Feeling thirsty
- Dry mouth or lips
- Headaches
- Feeling lightheaded or dizzy
- Fatigue
- Dark yellow urine
- Nausea
- Increased heart rate
Staying well hydrated supports energy levels, concentration and overall wellbeing, which can make a meaningful difference during pregnancy and the postpartum period.
Midwife Tips for Pregnancy and Breastfeeding
As a midwife, I often remind mothers that hydration matters not just for breastfeeding, but for how you feel overall. Being well hydrated can help reduce headaches, fatigue and that drained feeling that can creep in during the early weeks of parenting. Keeping water nearby when you feed your baby and taking small sips throughout the day is often the easiest way to stay comfortably hydrated. If you find it difficult to drink enough fluids throughout the day, these simple habits can help:
- Keep a water bottle nearby during the day
- Drink water with meals and snacks
- Keep water beside you when breastfeeding
- Add lemon, lime, berries or mint to flavour water
- Try it icy cold or even warm
- Drink extra fluids on hot days or when exercising
Your body is very good at signalling when it needs more fluid, so paying attention to thirst is often the best guide.
Frequently Asked Questions
Does drinking more water increase milk supply?
No. Milk supply is primarily regulated by milk removal from the breast and hormonal feedback, not by drinking extra fluids.
How much water should breastfeeding mothers drink?
The advice is to drink to thirst and keep fluids nearby while feeding.
Can dehydration affect breastfeeding?
While drinking extra water will not increase milk supply, dehydration can make you feel fatigued, dizzy or headachy, which can make breastfeeding more difficult.