SumGood Foods Inc. · Scientific reviewer: Dr. Bohdan L. Luhovyy, PhD, MSVU · · 8 min read
By the time most pregnant women feel thirsty, plasma volume has already shifted. And by the time morning sickness has changed what they can tolerate, hydration becomes a daily problem to solve.
Pregnancy adds about 300 mL/day to baseline fluid needs while simultaneously making fluid intake harder, with nausea, taste changes, and frequent urination pushing many women to drink less to "manage." This guide is a trimester-by-trimester walkthrough rooted in ACOG, IOM, and Health Canada guidance, with specific notes for first-trimester nausea, second-trimester routine-building, and third-trimester peak demand.
Important: This article is for general education and is not medical advice. SumGood is a food product, not a treatment for any medical condition. Always consult your healthcare provider for personalized hydration guidance during pregnancy.
How much water should you drink during pregnancy?
The American College of Obstetricians and Gynecologists recommends 8-12 cups (1.9-2.8 L) of fluids daily during pregnancy, and the IOM Adequate Intake is 3.0 L/day total water, up from 2.7 L for non-pregnant women (ACOG, 2024; IOM DRI, 2005).
Two notes on these numbers. First, "total water" includes everything: the water in your food (about 20%), other beverages, soup, fruit. It's not "drink 8-12 cups on top of meals." Second, needs typically rise through the third trimester as plasma volume peaks and amniotic fluid is at its highest, so the upper end of the range becomes the practical target later in pregnancy.
First trimester: hydration when everything tastes wrong
First trimester hydration is dominated by nausea and vomiting of pregnancy (NVP), which affects 70-80% of pregnancies. Hyperemesis gravidarum (HG), the severe form, affects 0.3-3% of pregnancies, with some recent population studies reporting up to 10.8% (StatPearls, 2024; Pont et al., 2024).
Standard "drink more water" advice often fails during NVP. Two reasons: large volumes of any fluid can trigger or worsen the nausea reflex, and taste/smell perception change dramatically in early pregnancy. What was tolerable last week is now intolerable. The pattern that most pregnant women find workable: small frequent sips, cool temperature, palatable to you right now (not yesterday's preferences).
What to avoid: large volumes at once, strong food odours, very warm fluids if cold helps you, anything that triggers gagging. When to call your healthcare provider: weight loss greater than 5% of pre-pregnancy weight, ketones in urine, persistent inability to keep liquids down, or any concern that feels like more than typical morning sickness. For the deeper nausea-and-hydration discussion, see what to drink when you feel nauseous.
Second trimester: rebuilding the routine
Second trimester typically brings reduced nausea and a rising fluid baseline as plasma volume expansion accelerates (continuing into roughly 32 weeks). This is the window to rebuild a daily hydration routine before the third-trimester demands ramp up.
Practical wins that work for most women: a labeled water bottle that goes everywhere, a sip with every meal, hydration cued to existing routines (a glass with breakfast, water on the dinner table). Frequent urination starts becoming more noticeable as the uterus grows. This isn't a reason to drink less. The body needs the volume; the urination is a side-effect, not a signal to dehydrate.
Signs you're succeeding: pale-straw urine (with the prenatal-vitamin caveat below), steady energy, no headaches that resolve when you drink more, regular bowel movements (constipation in pregnancy often has a hydration component).
Third trimester: peak demand, peak challenge
Plasma volume peaks around 28-32 weeks, and amniotic fluid volume peaks around 36 weeks. Fluid needs are at their highest, and physical comfort with drinking is at its lowest: uterine pressure on the bladder, GERD, fatigue, and the general logistics of late pregnancy all push the wrong direction.
Two specific issues come up often in late pregnancy. First, leg cramps. The literature on dehydration as a cause is mixed, but staying well-hydrated is usually part of the conversation along with calcium and magnesium. Second, Braxton-Hicks contractions. Severe maternal dehydration has been linked to increased contraction frequency. Don't self-manage this. If you're getting contractions and you're not sure whether they're Braxton-Hicks or something else, call your provider.
Heading into labour, hydration becomes a separate conversation entirely. Many hospitals limit oral intake during active labour, and your delivery team will guide you. Talk to your midwife or OB ahead of time about what they recommend.
How do you recognize dehydration during pregnancy?
Pregnancy can mute or shift typical dehydration signs. Watch for: dark yellow urine (with the prenatal-vitamin caveat below), persistent thirst, headaches, dizziness, decreased urine output, or rapid heart rate. Severe symptoms warrant urgent medical attention.
The prenatal-vitamin caveat is important. Riboflavin (vitamin B2) turns urine bright yellow regardless of hydration status. This is a separate signal from dehydration. So if you're taking a prenatal multivitamin and your urine looks more yellow than usual, that may be the B2, not your hydration status. Look at the full picture: thirst, urine output across the day, energy, headaches, how you feel after drinking.
Hyperemesis gravidarum red flags include: weight loss greater than 5% of pre-pregnancy weight, ketones detected in urine, electrolyte imbalance on bloodwork, persistent inability to tolerate liquids. HG often requires medical-grade rehydration (IV fluids) and antiemetic medications. Food products and home strategies aren't a substitute for the clinical care HG needs.
Are electrolyte drinks safe during pregnancy?
Within Health Canada electrolyte ranges, most clean-label electrolyte beverages are generally suitable for pregnant women, but always discuss with your healthcare provider, especially if you have hypertension, gestational hypertension, or kidney concerns. Health Canada's Tolerable Upper Intake for sodium is 2,300 mg/day; potassium AI in pregnancy is 2,900 mg/day (Health Canada DRI: reference values for elements).
What to look for in any beverage you might add to your pregnancy routine: no artificial dyes (the U.S. FDA banned Red No. 3 in food in January 2025; Health Canada has not), no excessive added sugar, sodium calibrated for everyday use rather than elite athlete formulations. What to avoid: very high-sodium sports drinks designed for endurance athletes (1,000 mg sodium per serving is too much for a typical pregnant woman without specific clinical guidance).
SumGood freezies are made with pressed fruit, potassium, and East Coast sea salt: no artificial dyes or added sugars. As with any new food during pregnancy, discuss with your healthcare provider before adding them to your routine. The 2024 MSVU clinical study (n=60) was conducted in healthy adults aged 19-35 and is not specific evidence for pregnant women; see Our Research page for the full study.
When should you contact your healthcare provider?
Contact your healthcare provider for: persistent vomiting beyond the first trimester, inability to keep liquids down for 24+ hours, signs of HG (weight loss >5%, ketones in urine), severe dehydration symptoms, decreased fetal movement (third trimester), or any concerning change. Use your provider's after-hours line or go to L&D triage if symptoms feel urgent.
The role of food products in any of this is supportive, not therapeutic. SumGood is a food, not a treatment for HG, dehydration, preterm contractions, or any pregnancy condition. Your OB, midwife, or family doctor knows your full health context and is the right person to help you decide what works.
Frequently asked questions
How much water should I drink while pregnant?
ACOG recommends 8-12 cups (1.9-2.8 L) of fluids daily during pregnancy. The Institute of Medicine Adequate Intake is 3.0 L/day total water (about 300 mL above non-pregnant baseline) (ACOG, 2024; IOM DRI).
Can dehydration cause preterm labor?
Severe maternal dehydration has been linked to preterm contractions, but the relationship isn't simple. Discuss with your healthcare provider if you're concerned about contractions or dehydration symptoms.
Are electrolyte drinks safe during pregnancy?
Within Health Canada ranges and free of excess sodium, dyes, and added sugar, generally yes, but always discuss with your healthcare provider, especially if you have hypertension, gestational hypertension, or kidney concerns.
What's the best drink for morning sickness?
Cool, palatable, small-sip options often work better than forcing large volumes. Frozen formats may be easier for some women (StatPearls, 2024). See our nausea spoke for evidence-based options.
Is SumGood safe to drink while pregnant?
SumGood is a food product made with pressed fruit, potassium, and East Coast sea salt. As with any new food during pregnancy, discuss with your healthcare provider before introducing it.
The bottom line
- Pregnancy fluid target: 8-12 cups daily (ACOG); 3.0 L/day total water (IOM)
- NVP affects 70-80% of pregnancies: small sips, cool, palatable
- Third trimester is peak demand, peak challenge: build the routine in the second trimester
- Talk to your OB, midwife, or family doctor about anything that feels concerning
Read more: hydration through life's sensitive stages · hydration during breastfeeding