During pregnancy, your body’s demands change and increase. Blood volume rises. Nutrients must be transported. Temperature is regulated. Amniotic fluid is maintained. Regular drinking supports all of this. Choose water you trust so each glass supports you and your baby.
How much should you drink
In the UK, most people should aim for six to eight cups or glasses of fluid each day. You may need more in pregnancy, in hot weather, or when you are active. Water, lower-fat milk and sugar-free drinks all count. Use urine colour as a guide. Aim for a pale yellow shade.
Pregnancy advice from charities is similar. Tommy’s suggests about 1.6 litres a day. That is roughly six to eight medium 200 ml glasses. You may need more in warm conditions.
Why water quality matters in pregnancy
Hydration is the first step. The quality of the water matters too.
Lead
Lead crosses the placenta. Maternal exposure has been linked with gestational hypertension, miscarriage, reduced foetal growth, preterm birth and effects on a child’s neurodevelopment. UKHSA uses 5 µg/dL as a public-health action level and notes there is no known safe threshold for the foetus.
Boiling does not remove lead. Hot tap water can dissolve more lead from pipework.
Nitrates
Large cohort and case–control studies link higher nitrate in drinking water with increased risks of preterm birth and lower birth weight. Findings vary by setting, but the overall evidence supports caution where exposure is higher.
Nitrate does not boil off. It can concentrate as water evaporates. High-nitrate water is a known cause of infant methaemoglobinaemia when formula is made with it.
PFAS (“forever chemicals”)
Studies associate higher prenatal PFAS exposure with lower birth weight, preterm birth and a higher risk of pre-eclampsia. Newer research links prenatal PFAS with higher blood pressure in adolescence. This suggests possible effects that begin before birth.
Microplastics and nanoplastics
Researchers have detected microplastics in placentas, cord blood and meconium. Reviews suggest possible effects on placental function and signals for changes in birth weight and gestational age. The evidence is still developing. A 2024 study found hundreds of thousands of mostly nanoplastic particles per litre in several bottled waters. This helps explain why many families prefer tap water plus point of use purification.
Arsenic (mainly a private-supply risk in the UK)
High arsenic in drinking water has been linked with miscarriage, stillbirth, preterm birth and some congenital problems in certain settings.
Disinfection by-products from chlorination
Chlorine protects public supplies. It can react with organic matter to form trihalomethanes. Meta-analyses report small increases in the odds of low birth weight and some anomalies at higher estimated exposures. Findings are mixed and hard to measure precisely. Reducing organics at the tap can lower by-products while keeping microbial protection.
Microbial contamination during incidents
Events such as the 2024 cryptosporidium outbreak in Devon, UK, show that pathogens can occasionally reach households. Prolonged diarrhoea can cause dehydration, which is riskier in pregnancy. Follow official boil-water advice during incidents.
Tap, bottled or purified
UK mains water is highly regulated. A small amount of chlorine is used to keep water safe as it travels through pipes. This can leave a light taste or smell. Trace contaminants may still be present within legal limits, especially in older buildings or certain catchments. Point of use reverse osmosis can reduce chlorine taste and a wide range of contaminants. That gives a clean, consistent flavour.
Bottled water is convenient, but it is not always an upgrade. Studies report very high counts of microplastics and nanoplastics in some brands. Bottled water also has an environmental footprint from single-use plastic and transport. Many families choose reusable containers and home purification to reduce waste and keep quality steady.
Where AquaTru fits
AquaTru uses a four-stage process: mechanical pre-filtration, activated carbon, a reverse osmosis membrane and a final carbon polish. Systems are independently tested by IAPMO to NSF/ANSI 42, 53, 58, 372 and 401. Model-specific performance data show reductions for lead, PFAS, fluoride, nitrates, chlorine and selected pharmaceuticals. AquaTru does not heat or chill water. The water that goes in is the temperature that comes out. For a cold drink, place the filtered tank in the fridge or decant the water into another container and chill it.
Hydration tips for pregnant women
Staying well hydrated supports increased blood volume, temperature control and day-to-day comfort. These simple habits help you meet your goal.
1. Set a daily target
Aim for six to eight cups or glasses. Increase intake in hot weather or when active. Water, lower-fat milk and sugar-free drinks all count. Use urine colour as a guide and aim for pale yellow.
2. Keep water within reach
Carry a 500 ml or 1-litre reusable bottle and sip regularly. Small, frequent sips can feel easier than large gulps, especially with nausea.
3. Add flavour if it helps
Add lemon, lime, cucumber, berries or a few mint leaves to make water more appealing. The AquaTru Carafe - Infuser Lid with Glass Pitcher holds 1.9 litres and includes a stainless-steel aroma basket for clean, natural infusions with fruit, herbs or vegetables. It is suitable for hot or cold infusions prepared separately. AquaTru itself does not heat water.
4. Include water-rich foods
Watermelon, cucumber, citrus and tomatoes, as well as soups and stews, add to your daily intake. This helps on days when drinking is difficult.
5. Vary your options
Still or sparkling water, lower-fat milk and sugar-free drinks can all help you reach your target.
6. Set reminders
Set phone reminders or link drinking to daily routines such as meals, a short walk or a commute.
7. Plan for heat
Drink more during heatwaves. Use cooling measures like shade, light clothing and cool showers. Keep chilled drinks handy and sip often.
8. If nausea or vomiting is present
Sip little and often. Many people prefer cold or flavoured drinks and ice lollies. A pharmacist can advise on oral rehydration sachets if you have vomiting or diarrhoea. Seek medical advice if you cannot keep fluids down or if symptoms persist.
9. Know when to seek help
Contact your midwife, GP or NHS 111 if signs of dehydration do not improve with fluids. These include dark, strong-smelling urine, passing urine fewer than four times a day, dizziness, a very dry mouth or extreme tiredness. Get advice promptly if urination is painful or you think you may have a urinary tract infection.
Drinking enough is a simple way to support a healthy pregnancy. Keep fluids steady through the day, choose water you trust and build small habits that last. If you want extra reassurance on taste and quality, a reverse osmosis filter keeps every glass consistent.
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