The numbers
These are Australia's adequate intakes for fluids: plain water, milk and other drinks. Food adds more on top.
| Age 14 to 18 | Age 19 to 50 | |
|---|---|---|
| Not pregnant (women) | 1.6 L | 2.1 L |
| Pregnant | 1.8 L | 2.3 L |
| Breastfeeding | 2.3 L | 2.6 L |
Fluids per day, from the NHMRC Nutrient Reference Values. Hot weather and activity can raise your needs.
Why more in pregnancy? Your body holds more fluid, and your baby and the amniotic fluid need water too.
Why more again when breastfeeding? Breast milk is about 87% water. Average milk production in the first six months is about 0.78 litres a day, so you need roughly 0.7 litres more fluid than before.
What counts
- Water is the best everyday choice.
- Milk counts and adds calcium and protein.
- Tea and coffee count, within the caffeine limit below.
- Soups, fruit and yoghurt add water from food.
What to limit
- Caffeine: healthdirect advises no more than 200 mg a day while pregnant or breastfeeding, about 1 espresso, 2 instant coffees or 4 cups of tea. Energy drinks and cola contain caffeine too.
- Alcohol: Australian guidelines say women who are pregnant or planning a pregnancy should not drink alcohol, and that not drinking is safest for a breastfed baby.
- Sugary drinks: juice and soft drink hydrate, but they add a lot of sugar.
Practical tips
- Keep water where you feed. A bottle beside the couch or bed makes every feed a reminder to drink.
- Sip through the day. Small, frequent drinks are easier if you feel nauseous or full.
- Try it cold, or flavoured. Ice, a slice of lemon or sparkling water can help if plain water turns your stomach.
- Check your urine. Pale straw is good. Dark yellow means drink more.
- Drink more on hot days and if you're active.
When to call your doctor or midwife
- you're vomiting and can't keep fluids down; healthdirect says to see your doctor immediately;
- very dark urine, extreme tiredness or a lot of weight loss with morning sickness;
- signs of dehydration such as dizziness, a dry mouth, or not passing urine for a long time.
Severe morning sickness, called hyperemesis gravidarum, makes it hard to eat and drink and can lead to dehydration. It's treatable, so ask for help early. More in signs of dehydration.
How Hydration Hero helps
Hydration Hero is an iPhone water tracker, free to download, that makes a daily habit easier:
- Set your own goal, such as the pregnancy or breastfeeding figure above, or the one your midwife suggests.
- Gentle reminders at intervals you choose, which helps when baby brain or night feeds blur the day.
- The Coffee Buzz Meter tracks your daily caffeine, handy when you're keeping under 200 mg.
- Custom drinks, so milk, decaf or a herbal tea counts properly.
Not sure of your number? Our water intake calculator includes the pregnancy and breastfeeding guidelines.
Frequently asked questions
How much water should I drink when pregnant?
Australia's guidelines suggest about 2.3 litres of fluids a day during pregnancy for women aged 19 to 50, and 1.8 litres for those aged 14 to 18. That's from all drinks, including water and milk, on top of the water in food.
How much water should I drink while breastfeeding?
About 2.6 litres of fluids a day for women aged 19 to 50, and 2.3 litres for those aged 14 to 18. Breast milk is mostly water, and producing about 0.78 litres a day means you need roughly 0.7 litres more fluid than usual.
Can I drink coffee while pregnant?
In moderation. healthdirect advises limiting caffeine to 200 mg a day if you're pregnant or breastfeeding, about 1 espresso, 2 instant coffees or 4 cups of tea.
What if morning sickness stops me keeping fluids down?
See your doctor straight away. healthdirect says that if you're vomiting and can't keep fluids down, you should see a doctor immediately, as severe morning sickness (hyperemesis gravidarum) can cause dehydration.
Sources
- Water: Nutrient Reference Values for Australia and New Zealand, NHMRC / Eat For Health
- Caffeine, healthdirect
- How much alcohol is safe to drink?, Australian Government Department of Health
- Morning sickness, healthdirect
- Dehydration: signs, symptoms and treatment, healthdirect
Last updated 16 October 2026. General information, not medical advice. Your doctor or midwife's advice comes first, especially if you've been told to limit or increase fluids.