Mineral Water Guide
Mineral water during pregnancy: what to look for and what to avoid
During pregnancy, nutritional needs change significantly. The water you drink every day is part of that picture.
Pregnancy increases the body's requirements for several key minerals - calcium, magnesium, and iron among them - while also making certain parameters, particularly nitrates and sodium, worth monitoring more carefully than usual.
Mineral water is not a supplement and should not be treated as one. But given that a pregnant woman drinks 1.5 to 2.5 liters of water per day throughout a nine-month period, the mineral profile of that water becomes a minor but real variable in overall nutrition.
Increased nutritional needs during pregnancy
EFSA recommends an additional 300 ml of fluid per day during pregnancy above the standard female reference of 2.0L. In practice, many pregnant women drink more, particularly in the second and third trimesters and in warmer months.
Key minerals where water can play a supporting role:
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Calcium - Requirements increase during pregnancy to support fetal bone development. The recommended intake is approximately 1,000 mg/day for adult women, rising to 1,200 mg/day for adolescents who are pregnant. A water with 200 mg/L of calcium, consumed at 1.5L per day, provides 300 mg - roughly 30% of the daily adult requirement.
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Magnesium - Magnesium plays a role in muscle function, nerve transmission and protein synthesis. It also supports the activation of vitamin D, which is important for calcium metabolism. Requirements during pregnancy are approximately 310-360 mg/day depending on age. Magnesium deficiency during pregnancy has been associated with muscle cramps, a very common complaint.
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Sodium - While sodium is essential, most pregnant women already consume sufficient sodium from food. There is no specific need to increase sodium intake through water. High-sodium waters are generally unnecessary and, for women managing blood pressure during pregnancy, worth avoiding.
Nitrates - the most important parameter to check
Nitrates are the one parameter in mineral water where the guidance during pregnancy is explicit and unambiguous: keep levels low.
In the European Union, natural mineral water is required to disclose nitrate levels on the label. The EU limit for mineral water sold for infant formula preparation is 10 mg/L. For pregnant women, while there is no specific regulatory threshold, health authorities consistently recommend choosing waters with low nitrate content - generally below 10 mg/L - as a precautionary measure.
Nitrates themselves are relatively inert, but they can be converted in the body to nitrites, which interfere with oxygen transport in the blood. The developing fetus is considered more sensitive to this effect than adults. In practice, most certified natural mineral waters from protected mountain or alpine sources have very low nitrate levels - well below 10 mg/L. The level is always printed on the label.
What to look for - and what to avoid
Look for:
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Low nitrates - below 10 mg/L, ideally below 5 mg/L
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Meaningful calcium - above 50 mg/L makes a real daily contribution. Waters above 150 mg/L represent a more significant source but may taste heavier - personal tolerance varies, particularly in the first trimester
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Moderate magnesium - above 20 mg/L is a useful contribution
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Low to moderate sodium - below 20 mg/L is ideal, certainly below 200 mg/L
Approach with caution:
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Very high sodium - above 200 mg/L, particularly for women with pregnancy-induced hypertension or pre-eclampsia risk
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Therapeutic or spa waters - waters from volcanic or thermal sources marketed for digestive or therapeutic use often have very high sodium and mineral content, and are not intended for high-volume daily consumption during pregnancy
Note on sparkling water: There is no evidence that carbonation is harmful during pregnancy. However, some women find sparkling water worsens nausea, particularly in the first trimester. Still water is generally better tolerated.
Examples of well-balanced mineral waters for pregnancy
Waters that combine low nitrates, meaningful calcium and low sodium - a balanced profile for pregnancy:
| Water | Country | Calcium (mg/L) | Sodium (mg/L) | Nitrates (mg/L) |
|---|---|---|---|---|
| Evian | 🇫🇷 France | 80 mg/L | 6.5 mg/L | 3.8 mg/L |
| Aqua Carpatica | 🇷🇴 Romania | 50 mg/L | 0.6 mg/L | 0.7 mg/L |
| Brecon Carreg | 🇬🇧 United Kingdom | 55 mg/L | 5 mg/L | 2.5 mg/L |
| Santa Croce | 🇮🇹 Italy | 71 mg/L | 1.8 mg/L | 0.5 mg/L |
| Solán de Cabras | 🇪🇸 Spain | 60 mg/L | 4.8 mg/L | 2.1 mg/L |
| Adelholzener | 🇩🇪 Germany | 67.6 mg/L | 13.2 mg/L | n/a |
Values based on official label data. Source locations may differ from the country where the water is sold. Always verify current label values as compositions can vary slightly between batches.
A note on infant formula
Once the baby is born, if formula feeding, the water used to prepare infant formula has its own requirements - distinct from what the mother drinks during pregnancy. EU regulation explicitly limits nitrates to 10 mg/L for waters suitable for infant formula preparation. Some waters carry this designation on the label. Still water with low fixed residue and very low nitrates is generally recommended for the first months of life.
Key Takeaway
During pregnancy, the most important thing to check on a mineral water label is the nitrate level - keep it below 10 mg/L. Beyond that, a water with meaningful calcium (above 50 mg/L), moderate magnesium, and low sodium supports the increased nutritional demands of pregnancy without adding any unnecessary mineral load.
There is no need to switch to a special or expensive water. Many widely available natural mineral waters already meet these criteria. Read the label - the numbers are always there.
FAQ
Is sparkling water safe during pregnancy?
Yes - carbonation itself is not harmful during pregnancy. Some women find it worsens nausea in the first trimester, in which case still water is more comfortable. From a nutritional standpoint, what matters is the mineral composition, not whether the water is still or sparkling.
How much water should I drink during pregnancy?
EFSA recommends approximately 2.3L of total fluid per day during pregnancy, including fluid from food. In practice, many pregnant women need more, particularly in the third trimester and in warm weather. The key is to stay well hydrated - pale yellow urine is the most reliable indicator.
Are all mineral waters safe during pregnancy?
Most certified natural mineral waters from protected sources are safe. The main parameter to check is nitrates - below 10 mg/L is the recommended threshold. Very high-sodium therapeutic waters are not recommended for daily consumption during pregnancy. When in doubt, check the label and consult your midwife or doctor.
Can mineral water help with pregnancy-related muscle cramps?
Magnesium deficiency is a common contributing factor to leg cramps during pregnancy. While mineral water alone cannot treat cramps, choosing a water with meaningful magnesium content (above 30 mg/L) alongside adequate dietary intake is a reasonable and low-effort approach. If cramps are persistent, consult your doctor - magnesium supplementation may be more appropriate.
This content is for informational purposes only and does not constitute medical advice.