Most birth bag lists are written to sell you things.
This one starts with what NHS maternity units and the research say, then points to items that fit. Plenty of things are “nice to have”, but a few have real evidence behind them.
When to pack, and how much
Because babies don’t always arrive on their due date, NHS maternity services generally suggest having your bag ready by around 36 to 37 weeks.
Many recommend two bags: one for labour and one for after the birth that your birth partner can fetch later. Space on wards is limited, so a small holdall works better than a suitcase. If you’re planning a home birth, it’s still sensible to have a bag ready in case you transfer in.
The essentials (the boring but important bit)
Your maternity notes, your birth plan if you have one, and any regular medication come first. After that, the practical items that come up again and again in NHS trust guidance are:
A phone charger, ideally an extra-long cable or a battery pack
A drinks bottle (easier to sip from than a cup)
Socks, slippers or flip-flops, and a lightweight dressing gown
Your own pillow, since hospital pillows are functional but not always comfortable
Your comfort measures
Pack whichever comfort measures you’re planning to use. That might be headphones and your hypnobirthing tracks or playlist, a birth comb, a TENS machine and batteries, a warm pack, massage oil, or something to wear in the birth pool.
Hospitals don’t supply TENS machines as a general rule, so check with your unit before you buy or hire one.
Not sure which comfort measures are right for you? I’ve written a separate evidence-based guide to comfort measures and what the research says about each, so you can decide what’s worth bringing.
Food and drink in labour
Many people are surprised to learn that “nil by mouth” in labour is a tradition rather than something proven by evidence.
A Cochrane review of five trials (3,130 women at low risk of needing a general anaesthetic) found no benefits or harms from restricting food and drink during labour. The reviewers concluded women should be free to eat and drink as they wish.
One caveat is that no trials looked at women at higher risk of needing a general anaesthetic, so your care team may advise differently if you have risk factors. Policies also vary between units, so ask your midwife what applies to you.
Light snacks are recommended over anything too heavy, as some women experience nausea during labour.
Some examples include:
Drinks
Water with electrolyte tablets or sachets
Coconut water
Diluted squash or fruit juice
Herbal tea or warm honey and lemon water in a flask
Smoothie pouches or a small carton of milk
Snacks
Bananas, grapes or other soft fruit
Dried fruit, such as dates or apricots
Flapjacks or oat bars
Plain biscuits, rice cakes or crackers
Nut-free cereal bars or small energy balls
Honey sticks, which are easy to take from a packet
Fruit pouches or yoghurt pouches
The first hour: skin-to-skin
Skin-to-skin is one of the best-evidenced parts of newborn care, and it affects what you wear.
A 2025 Cochrane update supports immediate skin-to-skin contact after birth, regardless of mode of birth, for healthy full-term and late preterm babies.
It probably promotes exclusive breastfeeding and improves the baby’s temperature regulation and blood glucose levels. WHO and UNICEF recommend immediate, continuous, uninterrupted skin-to-skin after birth.
In practice, that means a front-opening top or nightie for you, and a hat and blanket for your baby. Many parents pack a nappy, hat and vest in a zip-seal bag at the top of the bag so a birth partner can find them quickly.
After the birth: your recovery bag
NHS trust lists consistently include:
Large, comfortable underwear (cotton or disposable)
Maternity pads, which are thicker and larger than ordinary sanitary pads
A small peri bottle (see below)
A wash bag with toiletries
Nursing bras, breast pads and front-opening pyjamas if you plan to breastfeed
A plastic bag for washing
A peri bottle for the first few toilet trips:
Around 85% of women who give birth vaginally have some degree of tear or an episiotomy, and even without stitches the area is usually tender afterwards. The first few times you wee can sting, because urine touches sore skin. NHS trusts suggest pouring warm water over the area while you wee. The water dilutes the urine so it irritates the area less. Rinsing with water after using the toilet and patting dry also helps keep the area clean, and plain water is usually all that’s needed. A squeezy peri bottle or spray bottle makes this easier than a jug, especially on a hospital toilet.
Fill it with warm (not hot) water, wash your hands before and after, and pat or wipe from front to back. Stinging and soreness are common, but tell your midwife if the pain is severe, or if you notice redness, swelling, bleeding, or stitches that seem to have separated.
If you’re planning to formula feed most NHS trusts recommend bringing your own formula and hospitals generally can’t offer facilities for sterilising bottles or making up powder.
Formula is typically on supplied if there is a specific, clinically indicated medical reason (such as low blood sugar or other health concerns advised by the clinical team) or in specialized neonatal/intensive care units.
For your baby
You don’t need much for a newborn’s first days.
Hospitals can supply some basics, and your birth partner can bring anything extra later. NHS trust lists consistently include:
Sleepsuits and vests: around 3 to 4 of each
Hats: several cotton hats, plus a woolly one (some hospitals can provide a woolly hat, so check)
Nappies: at least one newborn pack
Cotton wool or water wipes: for cleaning your baby’s skin
Socks and scratch mittens: a couple of pairs
Blankets and muslins
Something to wear home
A car seat: your birth partner will need it to take your baby home
Layers work better than one thick outfit, because you can judge what your baby needs by how warm they feel.
Try not to overpack, since birth partners can bring anything else you need afterwards. If you’re formula feeding, remember the ready-made starter packs mentioned above.
Don’t forget your birth partner
Trusts suggest partners pack their own snacks and drinks, a phone and charger, comfortable clothes and shoes, coins or card details for car park charges, and the car seat so you can take your little-bundle-of-joy home.
What you can probably leave at home
Check what your unit provides before you buy. Norfolk and Norwich University Hospitals, for example, has birthing balls on the ward, so patients don’t need their own. Hospitals often supply basic towels and blankets too.
Your midwife can tell you what your specific unit offers, and many will share a local packing list.
The bottom line
You can’t pack your way to a particular birth, and no gadget is essential. The most useful bag is one that helps you feel comfortable, fed, hydrated and supported, and that keeps your options open.
Your body and your baby do the real work.
This article is for education and does not replace individual medical advice.