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How Much Water You Need: 4 Critical Reasons - Alcove Health Women's Clinic Newport News, VA

How Much Water You Need: 4 Critical Reasons, 8 If You're Pregnant

Wondering how much water you really need? Most people do well with 8–10 glasses a day. Activity level and hot weather can increase your water needs; during pregnancy staying hydrated is even more important.

Summer is heading out, but we’re still dealing with some pretty hot temperatures. We all know it is important to stay hydrated during the summer, but WHY should you drink water – even now? And HOW MUCH water should you drink, regardless of the season?

Why is water so important?

Water supports our body’s overall health and is crucial in helping our body perform some of its most critical functions. Here is a list of just a few of the reasons we NEED water:

  • Water helps your body transport nutrients and also flushes out excess sodium and waste which may help reduce or prevent swelling.
  • Water helps you regulate your body temperature by allowing you to sweat when it is hot outside.
  • Water aids digestion and can help prevent constipation – and preventing constipation helps prevent hemorrhoids.
  • Water helps fight fatigue. Being dehydrated can make you feel very sleepy and sluggish. Drinking enough water can boost your metabolism and can help with your energy levels.
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How much water do you need to drink?

Drinking 8–10 glasses of water a day is generally enough for most people. Of course, you must consider your activity level and the weather. The more you exercise, the more you need to drink. When the weather is hot, you will also need to increase how much water you drink.

You can use a hydration tracker to help track how much water you need. Click here to try a great one!

Once you know how much water you need, how can you get more water?

  • Carry a reusable water bottle around with you all day.
  • Set reminders on your phone to prompt you to drink water.
  • If you feel thirsty, chances are you are NOT drinking enough water; taking sips here and there throughout the day, rather than trying to drink a lot of water all at once, can help.
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How do you know if you’re drinking enough water?

Dr. Sherry Ross from the American College of Obstetrics and Gynecology (ACOG) says looking at your pee is a fantastic way to know if you are getting enough water.

Your goal is to have urine that is pale in color with no strong odor. If you notice your urine is very dark or has a strong odor, chances are you are not drinking enough water.

How Much Water You Need: 4 Critical Reasons - Alcove Health Women's Clinic Newport News, VA

What if you don’t like plain water?

Drinking plain water is great, but sometimes you may feel like you cannot drink another drop of plain water! It is ok to drink other non-caffeinated beverages like: lemonade, water with lemon/lime juice, coconut water, or another water-based liquid.

What if you’re pregnant?

Eating a healthy diet during pregnancy is important. But did you know it is also especially important to make sure you get enough water while you are pregnant?

It can be difficult to reach your water goal, especially if you are experiencing nausea. So, make sure you pay extra attention to how much water you drink.

Here are some reasons water is so important during pregnancy:

  • Water helps transport critical vitamins and minerals to your baby and even helps support fetal circulation.
  • Water helps maintain a healthy amount of amniotic fluid.
  • Water helps support a mom’s increasing metabolism and increased blood volume requirement.
  • Water helps prevent uterine irritability and can help prevent preterm labor later in pregnancy.
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Be sure to speak to your OB/GYN if you have any questions about how much water you need, how to stay hydrated, or for help if you think you may be dehydrated.

Need Support?

If you’re in the Newport News, Virginia area and you’d like early pregnancy services, or assistance with items for your baby, please call or visit our appointment page.

All services at Alcove Health Women’s Clinic are free and confidential.

Additional Read:

👉 9 Things to Avoid During Pregnancy

By Michelle, RN, BSN

September 2, 2025

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