During pregnancy your fluid needs increase. Hydration supports expanded blood volume, nutrient transport and temperature regulation, and it helps maintain amniotic fluid. Drink regularly and choose water you trust so every glass supports you and your baby.
How much should you drink
In the UK, the NHS advises most people to aim for six to eight cups or glasses of fluid each day. You may need more during pregnancy, in hot weather or when you are physically active. Water, lower-fat milk and sugar-free drinks all count. A simple guide is to aim for pale yellow urine.
Pregnancy requires similar numbers. Tommy’s suggests about 1.6 litres a day, roughly six to eight medium 200 ml glasses, and reminds people that needs rise in hot weather.
Why water quality matters in pregnancy
Staying hydrated is the first step. Making sure the water is free from contaminants as is the next.
Lead
Lead crosses the placenta. Maternal exposure has been linked with gestational hypertension, miscarriage, impaired foetal growth, preterm birth and effects on a child’s neurodevelopment. UKHSA uses 5 µg/dL as a public-health intervention level and notes there is no known safe threshold for the foetus.
Note: Boiling does not remove lead and hot tap water can dissolve more lead from pipework.
Nitrates
Large cohort and case–control studies report associations between higher maternal nitrate exposure in drinking water and increased risks of preterm birth and lower birth weight. Effects vary by setting, but the direction of evidence supports precaution where exposures are higher.
Nitrate does not boil off and can concentrate as water evaporates, and it is a recognised cause of infant methemoglobinaemia when formula is made with high-nitrate water.
PFAS (“forever chemicals”)
Studies associate higher prenatal PFAS exposure with lower birth weight, preterm birth and a higher risk of pre-eclampsia. Newer work also links prenatal PFAS with higher blood pressure in adolescence, which hints at longer-term cardiovascular effects beginning before birth.
Microplastics and nanoplastics
Researchers have detected microplastics in human placentas, cord blood and meconium. Reviews suggest potential links with altered placental function and signals for lower birth weight or changes in gestational age, although evidence is still emerging. A 2024 study using advanced imaging found hundreds of thousands of mostly nanoplastic particles per litre in several bottled waters, which 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 congenital malformations in some settings.
Disinfection by-products from chlorination
Chlorine keeps mains water safe, but it can react with natural organic matter to form trihalomethanes. Meta-analyses report small increases in the odds of low birth weight and some congenital anomalies at higher estimated exposures, although findings are mixed and exposure assessment is hard. Reducing organics at the tap helps lower by-product exposure while keeping the microbial safety benefits of chlorination.
Microbial contamination during incidents
Outbreaks such as the 2024 cryptosporidium incident in Devon, UK, show how waterborne bugs can slip through. Pregnancy can make dehydration from prolonged diarrhoea more risky, and treatments are limited, so prevention and safe-water advice during boil notices really matter.
Tap, bottled or purified
UK mains water is among the most regulated in the world. Water companies use a small amount of chlorine to keep water safe as it travels through pipes. That can leave a faint taste or smell, and trace contaminants can 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, which gives a consistent, clean flavour.
Bottled water is convenient, but it is not a guaranteed upgrade on quality. Studies have reported very high counts of micro- and nanoplastics in some brands. As mentioned above, bottled water also carries an environmental cost from single-use plastic and transport.
Many families choose reusable containers and home water purification to cut waste and keep quality consistent.
Where AquaTru fits
AquaTru combines activated carbon, reverse osmosis and post-carbon polishing in a four-stage process. The systems are independently certified by IAPMO to NSF/ANSI Standards 42, 53, 58, 372 and 401. It can remove several contaminants, including those mentioned above. You can check our performance data sheets for model-specific reductions.
Hydration tips for pregnant women
Staying well hydrated supports your growing blood volume, temperature control and day-to-day comfort. These simple habits make it easier to drink enough.
1. Start with a daily target.
Aim for six to eight cups or glasses of fluid a day. You may need more in hot weather or when you are active. Water, lower-fat milk and sugar-free drinks all count. Use the colour of your urine as a guide and aim for a pale-yellow shade.
2. Carry water with you.
Keep a reusable 500 ml or 1-litre bottle nearby and sip regularly. Small, frequent sips often feel better than large gulps, especially if you feel nauseous.
3. Flavour it, if that helps.
Add slices of lemon, lime, cucumber, berries or a few mint leaves to make plain water more appealing. Upgrade your hydration with the AquaTru Carafe - Infuser Lid with Glass Pitcher. The 1.9 litre borosilicate glass carafe includes a stainless-steel aroma basket for clean, natural infusions with herbs, fruit or vegetables. It is suitable for hot and cold infusions.
4. Eat your fluids too.
Fruits and vegetables such as watermelon, cucumber, citrus and tomatoes, as well as soups and stews, contribute to your daily fluid intake. This is especially useful on days when drinking feels difficult or nausea limits sipping.
5. Mix up your choices.
Still or sparkling water, lower-fat milk, and sugar-free drinks can all help you meet your target.
6. Set prompts.
Use phone reminders or hydration apps. Link drinking to routines such as meals, a short walk, or a commute so it becomes automatic.
7. Plan for hot weather.
Increase fluids during heatwaves and use cooling tactics such as staying in the shade, wearing light clothing and taking a cool shower. Keep cold drinks handy and sip often.
8. If you have nausea or vomiting.
Sip little and often. Many people manage better with 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 get help.
Call your midwife, GP or NHS 111 if you have signs of dehydration that do not improve with drinking. These include dark, strong-smelling urine, peeing fewer than four times a day, dizziness, a very dry mouth or extreme tiredness. Get advice promptly if you have painful urination or think you may have a urinary tract infection.
Staying well hydrated is one of the simplest ways to support a healthy pregnancy. Drink regularly, choose water you trust, and make small habits that stick. If you would like extra reassurance about quality and taste, a reverse osmosis water filter keeps every glass consistent.
Explore our range and stay healthy with AquaTru!
