5 Ways Drinking Water Improves Fertility

5 Ways Drinking Water Improves Fertility

When trying to conceive, many factors can influence fertility, from diet and exercise to stress management and sleep. BUT something we tend to overlook (although it is crucial) is hydration! Water is a fundamental component of the human body, making up about two-thirds of an adult’s body weight and nearly 80% of a newborn’s body weight. As a dietitian, I always try to emphasize to my patients that staying hydrated is essential for trying to conceive (TTC). Drinking water improves fertility by supporting both male and female reproductive health and is essential for boosting your chances of getting pregnant. Let’s talk about how drinking water improves fertility…

5 Ways Drinking water Improves Fertility

1- Water Improves Fertility by Optimizing the Cervical Mucus

Cervical mucus is a key player in the journey of sperm to egg. Cervical mucus is a fluid secreted by the cervix, and it plays a fundamental role in the conception process. It helps nourish and protect sperm as they travel through the female reproductive tract to meet the egg. The quality and quantity of cervical mucus change throughout the menstrual cycle, influenced by hormonal fluctuations, particularly estrogen.

Cervical mucus is made up of about 96% water. When you are well-hydrated, your body can produce more and better-quality cervical mucus. This mucus is clear, stretchy, and similar in consistency to egg whites, which is ideal for sperm to swim through the cervix and reach the egg. 



Dehydration, on the other hand, can lead to thicker, less fertile mucus, which can hinder sperm movement and reduce the likelihood of fertilization.

2- Drinking Water Balances Hormones

Hormonal balance is crucial for a regular menstrual cycle and successful ovulation. 

Hormones are chemical messengers that regulate various processes in the body, including reproduction. Key hormones involved in fertility include estrogen and progesterone in women, and testosterone in men. These hormones control the menstrual cycle, ovulation, and sperm production. Water helps in the synthesis and transport of these hormones throughout the body. When you are dehydrated, your body struggles to produce and distribute hormones effectively, which can disrupt your menstrual cycle and ovulation in women, and sperm production in men.


Water also aids in the proper functioning of the kidneys and liver, which play a significant role in hormone regulation. Staying hydrated supports these processes, helping to maintain the hormonal balance necessary for conception.

3- Water Improves Fertility by Reducing Oxidative Stress for Egg Health

The health of your eggs is directly related to your overall health. 


Oxidative stress occurs when there is an imbalance between free radicals (harmful molecules) and antioxidants (protective molecules) in your body. Free radicals can damage cells, including eggs. 


Dehydration can lead to an increase in oxidative stress and the production of free radicals, which can damage cells, including eggs. Drinking enough water helps your body flush out toxins and waste products through urine. This process reduces the buildup of harmful substances that can contribute to oxidative stress.

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4- Water Intake Supports Blood Flow to Reproductive Organs

Proper blood circulation is essential for reproductive health. Hydration helps maintain blood volume, ensuring that your reproductive organs receive an adequate supply of oxygen and nutrients. Good blood flow to the uterus and ovaries supports their optimal function, which is crucial for both ovulation and implantation.

5. Water Intake Improves Energy and Reduces Stress

Trying to conceive can be a stressful journey, and stress can negatively impact your fertility. Dehydration can lead to fatigue, headaches, and a general sense of malaise, which can exacerbate stress levels. When you’re properly hydrated, your blood can efficiently transport oxygen to your cells and organs, including your reproductive organs. This improved oxygen delivery boosts energy production and prevents fatigue.


Drinking enough water keeps your energy levels up, helps you feel more alert, and aids in stress management. When you’re feeling your best physically and mentally, your body is better equipped to support reproductive processes.

Water Intake Improves Male Fertility

Research shows that dehydration in men may lead to poor-quality erections, low semen volume, and an increased chance of prostate infections. Another study found that electrolyte imbalance is associated with a decrease in sperm motility and loss of sperm capacitation (the changes sperm go through to fertilize an egg). 

5 Ways Drinking Water Improves Fertility

Dehydration Symptoms and Treatment

If you are worried about staying hydrated, watch out for signs of dehydration. Obvious indicators include dark or strong-smelling urine, along with feeling thirsty. Other signs to look for are dry mouth, fatigue, and not urinating often. Severe dehydration may lead to a fast heartbeat, confusion, dizziness, and tiredness. If you notice any of these signs, seek medical help right away.


To treat dehydration, drink plenty of fluids and consider choosing a drink with electrolytes. Eating something salty can also help maintain proper sodium levels. When trying to quench your thirst, avoid caffeine, alcohol, and added sugars as they can all contribute to dehydration. If you have any questions or concerns, talk to your healthcare provider.

Tips for Staying Hydrated

  • Set a water goal. The rule of thumb is to drink half your body weight in fluid ounces. So if you weigh 130 pounds, you should drink at least 65 ounces of water. 
  • Carry a Large Water Bottle. Keeping a large reusable water bottle with you can serve as a constant reminder to drink.
  • Infuse Your Water. If plain water is too bland, add a splash of flavor with slices of fruit, cucumber, or herbs like mint.
  • Monitor Your Urine. A good indicator of hydration is the color of your urine; it should be clear or light yellow. Dark urine is a sign you need more water.
  • Eat Hydrating Foods. Incorporate water-rich foods like cucumbers, oranges, strawberries, and watermelon into your diet.

Bottom Line

In conclusion, while we often focus on diet, exercise, stress management, and sleep when trying to conceive, staying hydrated is just as important and sometimes gets overlooked. Drinking enough water can boost your fertility in numerous ways—from optimizing cervical mucus and balancing hormones to reducing oxidative stress, supporting blood flow, and improving your energy levels and stress management. For men, hydration is crucial too, impacting semen quality and overall reproductive health. By making hydration a priority, you’re creating a healthier environment for conception and improving your chances of getting pregnant.

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