The Best & Worst Drinks for Pregnant Women

When you're pregnant, everyone focuses on what you should eat. But what about what you drink? Choosing the right drinks for pregnant women is about so much more than just staying hydrated. The right beverage can be a game-changer for managing those not-so-fun symptoms like morning sickness and heartburn. This guide will show you the best things to drink while pregnant to help you feel your best. We'll cover exactly what you can drink to soothe your stomach and keep your energy up for a more comfortable pregnancy.

We're trying to simplify the abundance of advice that exists around what to eat and drink when expecting. Find out why staying hydrated is important and why some of your favorite drinks might not be the greatest option right now.

Examine the reasons why alcohol should be avoided and why water and some other beverages containing electrolytes are a good idea. We'll also show you how the drinks you choose might impact your personal health as well as the growth of your baby.

Why Is Staying Hydrated So Crucial in Pregnancy?

Pregnancy causes changes in your body, such as increased blood volume to support the developing baby and more fluid intake requirements. That is why maintaining adequate hydration is important for multiple reasons: it helps your baby receive nutrients, promotes the formation of new blood cells, and aids in the generation of amniotic fluid, which is essential for your baby's growth and safety.

Additionally, drinking enough water facilitates waste elimination for both you and your child, lowering the risk of UTIs. Hydration also helps reduce two common pregnancy discomforts: bloating and constipation.

How Much Fluid Do You Need Daily?

So, how much should you actually be drinking? The general consensus is that pregnant people should aim for 64 to 96 ounces of water each day — that’s about eight to twelve 8-ounce glasses. Some midwives even suggest pushing that to 100 ounces. While this might sound like a lot, remember that your body is working overtime to support both you and your growing baby. This increased fluid intake helps manage everything from nutrient delivery to forming amniotic fluid. The best source for this hydration is plain water, since it's free of sugar and caffeine. Of course, every pregnancy is different, so it's always a great idea to ask your doctor about your specific hydration needs to ensure you're getting exactly what your body requires.

How to Drink Enough Water During Pregnancy

How can you keep yourself adequately hydrated during pregnancy? Here are some straightforward tips that you can follow for maintaining good hydration.

1. Track your water intake. Monitor the amount of water you consume. Start off your day well by drinking a glass of water in the morning, which will help you stay hydrated and maintain fluid balance throughout the day. To complement this habit, you can measure your daily water intake with a hydration tracking app or a water intake journal, as these tools can assist in setting and reminding you of your drinking objectives based on your weight and stage of pregnancy.
2. Eat hydrating foods. Make sure to include fruits with a high water content in your diet, such as oranges, cucumbers, and watermelon. These fruits are abundant in fiber, vitamins, and minerals and can help you stay hydrated. Additionally, they can lessen constipation and nausea associated with pregnancy.
3. Alternate your beverages. For extra nutrition, you can also enjoy an assortment of beverages. For instance, coconut water provides electrolytes like potassium and magnesium, while milk is excellent for calcium and vitamin D. Herbal drinks, like peppermint tea for digestion and ginger tea for morning sickness, can also be helpful, but always with your doctor before trying new teas.
4. Try mocktails. Non-alcoholic mocktails are a fun and safe option. You can mix sparkling water with fruit juices and herbs for a refreshing drink, especially good for social events.
5. Read food labels. Always be cautious of drinks with high sugar, artificial sweeteners, or caffeine since excess sugar can increase the risk of weight gain and gestational diabetes.
6. Lean on community. Joining online forums or having chats with friends about innovative and safe beverage ideas is a great way to get support from the community during your pregnancy.

Knowing what options are available to you is the first step in selecting the right drinks during pregnancy. It is certainly possible to stay hydrated and satisfied during pregnancy, which is a significant aspect of a healthy pregnancy.

Choosing Between Tap and Bottled Water

When it comes to hydration, you might wonder if tap water is a safe bet. In most places, the answer is a resounding yes. Tap water is not only safe but often a better choice than bottled water because it typically contains fewer plastic chemicals. Staying hydrated is key to a healthy pregnancy—it helps your body deliver nutrients to your baby, prevents muscle cramps, and keeps everything running smoothly for both of you. If you have any concerns about the quality of your local tap water, you can easily check your city's water report or use a simple water filter for extra peace of mind. The most important thing is to drink plenty of fluids, aiming for about ten 8-ounce glasses a day, to support your health and your baby's development.

Beyond Water: The Best Drinks for Pregnant Women

When it comes to selecting the healthiest drinks for pregnant women, your main goal should be to choose drinks that provide nutritional value without posing any risks to the baby.

• Water. Being the safest and most reliable choice, water offers the hydration you need during your pregnancy.
• Herbal teas. In addition to providing caffeine-free hydration, teas with flavors like ginger and peppermint can aid in digestion and nausea. However, since not all herbs are safe to consume while pregnant, it's imperative to speak with a healthcare professional before incorporating herbal teas into the diet.
• Coconut water. Coconut water, a natural source of potassium and other electrolytes, is a great option for staying hydrated and preserving electrolyte balance.
• Milk. Being high in calcium, protein, and vitamin D, milk provides numerous advantages to expectant mothers. Almond or soy milk that has been fortified might be suitable substitutes if you are lactose intolerant or want plant-based drinks.
• Electrolyte drinks. Headaches, nausea, and dizziness are some of the symptoms of dehydration that can occur during pregnancy. Electrolyte drinks replenish cells to help balance the body's fluids and provide better hydration.

Milk and Fortified Milk Alternatives

Milk is a fantastic source of protein, calcium, and vitamin D, all of which are essential for helping your baby grow. Aiming for one to two cups a day can support the development of healthy bones and a healthy birth weight. Cow's milk typically offers the most nutrients, but if you're looking for a plant-based option, soy milk is a great alternative. While other choices like rice and oat milk are lower in protein, they are often fortified with added vitamins, making them a good part of a varied diet. Reading the label to ensure you're getting those essential nutrients is always a smart move.

Homemade Smoothies and 100% Juices

If you're struggling to get all your nutrients in, homemade smoothies can be a game-changer. They're an easy and delicious way to pack in protein, fruits, and vegetables, giving you a dose of vitamins A, C, folate, and iron. Making them at home allows you to control the ingredients, avoiding the high amounts of added sugar and caffeine often found in store-bought versions. If you're in the mood for juice, stick to 100% fruit or vegetable juice to get the benefits without the unnecessary additives. Options like orange, cranberry, pineapple, and pomegranate are all excellent choices for a refreshing and nutritious drink.

Seltzer and Sparkling Water

Sometimes you just want something bubbly, and seltzer or sparkling water can be a great way to satisfy that craving without reaching for a sugary soda. It’s a simple swap that can help you stay hydrated while enjoying a bit of fizz. When choosing a seltzer, look for options that are sugar-free or very low in sugar to keep it a healthy choice. While it’s a much better alternative to soda, it’s worth remembering that it isn't quite as beneficial as plain water. For some people, carbonated drinks can also lead to gas or bloating, so it’s good to be mindful of how your body reacts.

Are Electrolyte Drinks Like Gatorade Safe During Pregnancy?

Is Gatorade safe to drink while expecting? The answer is yes. Electrolyte drinks — such as Gatorade — comprising water, electrolytes, and sugar can offer a burst of energy, especially when you are fatigued. There are many different types of electrolyte drinks available, so be sure to take the following into account.

1. Gatorade is a good source of electrolytes like potassium and sodium, which can help you maintain electrolyte balance if you're vomiting a lot due to morning sickness. 
2. Take note of how much sugar is in electrolyte beverages. Regularly consuming high-sugar beverages can raise your risk of gestational diabetes and lead to excessive weight gain.
3. Moderation is key during pregnancy, as it is with most things. Water remains the best beverage for staying hydrated without added sugars or calories, even though Gatorade and other electrolyte drinks can help.

What Drinks Should You Avoid During Pregnancy?

There are some drinks that you should limit or avoid during pregnancy because they can be harmful to you and your baby.

• Caffeinated beverages. It is well known that caffeine narrows the blood vessels that provide vital nutrients to the developing fetus, which prevents it from growing. Excessive consumption of caffeine may raise the risk of miscarriage, according to certain studies. Caffeine intake, including coffee, some teas, and some soft drinks, should be limited to less than 200 mg per day.
• Sugary drinks. Sugary drinks can raise your chances of getting gestational diabetes and could cause health problems for your baby later in life. The high sugar content in sodas and fruit juices can also contribute to excessive weight gain.
• Alcohol. There is no safe level of alcohol consumption during pregnancy. Alcohol can harm your baby's brain and other organs, leading to a variety of serious, lifelong issues for your child, like physical and learning disabilities and behavior issues. Alcohol can lead to fetal alcohol spectrum disorders and other developmental issues.

               

Unpasteurized ("Raw") Milk and Juices

When you're browsing the grocery store, it's a good idea to steer clear of any milk or juice labeled as "raw" or "unpasteurized." While these might sound healthy, they skip a critical safety step called pasteurization, which kills harmful bacteria. Unpasteurized drinks can carry germs like E. coli and listeria, which pose a significant risk during pregnancy and can lead to serious illness for both you and your baby. Always check the label to ensure your dairy and juices have been pasteurized. This simple check helps protect you from unnecessary health risks and keeps your baby safe.

Certain Herbal Teas

While some herbal teas, like peppermint or ginger, can be soothing during pregnancy, not all herbs are safe. Certain herbal teas contain compounds that can cause complications or even stimulate uterine contractions, which is why it's essential to be cautious. The world of herbal remedies is vast, and the effects of many herbs on a developing baby haven't been thoroughly studied. Before you brew a cup of a new herbal tea, it's always best to have a quick chat with your doctor or midwife. They can give you the green light or suggest safer alternatives to enjoy.

Energy Drinks

Pregnancy can be exhausting, and reaching for an energy drink might seem tempting. However, it's best to avoid them entirely while you're expecting. These drinks are often packed with high amounts of caffeine and sugar, along with other stimulants and supplements that aren't recommended during pregnancy. The combination of these ingredients can be overwhelming for your system and isn't safe for your developing baby. Instead of an energy drink, try a short walk, a healthy snack, or a quick nap to help you recharge safely.

Kombucha

Kombucha has become a popular health drink, but it's one to skip during pregnancy. There are a few reasons for this: first, the fermentation process produces a small amount of alcohol, and since no amount of alcohol is considered safe during pregnancy, it's best to avoid it. Second, kombucha contains caffeine. Finally, it's often unpasteurized, which carries the risk of harmful bacteria that could be dangerous for you and your baby. With these factors combined, it's safer to choose other hydrating and nourishing beverages until after you've given birth.

Sugary Drinks and Artificial Sweeteners

It's wise to cut back on sugary drinks like sodas, sweetened teas, and some fruit juices while pregnant. Regularly consuming beverages high in sugar can contribute to unnecessary weight gain and increase your risk of developing gestational diabetes. These drinks offer little nutritional value and can displace healthier options. When it comes to artificial sweeteners, the research is mixed, so many experts recommend using them in moderation or avoiding them altogether. Opting for water, milk, or naturally flavored seltzer is a much better way to stay hydrated and support a healthy pregnancy.

Understanding Caffeine Limits and Risks

If you're a coffee or tea lover, you don't have to give it up completely, but you do need to be mindful of your intake. Experts recommend limiting caffeine to less than 200 milligrams (mg) per day during pregnancy. That's roughly the amount in one 12-ounce cup of coffee. High levels of caffeine can narrow the blood vessels that supply your baby with nutrients and oxygen, which can affect their growth. Sticking to the 200 mg limit helps reduce potential risks and supports your baby's healthy development. Remember to account for caffeine from all sources, including tea, soda, and chocolate.

Why Alcohol and Pregnancy Don't Mix

When a pregnant woman drinks alcohol, it goes into her bloodstream and through the placenta to the baby. The negative impact of alcohol on fetal development is worth exploring in depth. Drinking alcohol while you're pregnant can cause significant harm to your developing baby. Some of the risks include:

1. Fetal alcohol spectrum disorders (FASDs). The baby's body breaks down alcohol much slower than an adult's, leading to high alcohol content in the baby's blood. This can cause fetal alcohol spectrum disorders (FASDs), which are a set of issues including physical issues, behavior troubles, and learning difficulties. The most severe form of FASD is fetal alcohol syndrome (FAS), which can lead to growth problems, unusual facial features, and brain and nervous system issues.
2. Neurodevelopmental effects. Alcohol can harm the baby's brain and other organs as they develop. This might mean the baby will later have trouble with things like learning, recall, focus, verbal ability, and problem solving.
3. Miscarriage and stillbirth. Drinking alcohol during pregnancy can increase the chances of miscarriage and stillbirth. There's no known safe amount of alcohol to drink when you're pregnant, so it's best to avoid it completely.
4. Postnatal developmental issues. Children who were exposed to alcohol in the womb can have behavior issues later in life, like being hyperactive, poor impulse control, and delayed social skills. These issues can make it hard for children to perform well in school and get along with others.

Drinking alcohol during pregnancy can also be bad for the mother's health because it can lead to health problems, like high blood pressure and diabetes. Alcohol can also make worse mental issues, like stress, anxiety, and depression, affecting how well a mother can care for her child.

"Non-Alcoholic" vs. "Alcohol-Free": An Important Distinction

When you're browsing the beverage aisle for safe alternatives, you'll see labels like "non-alcoholic" and "alcohol-free." It's easy to think they mean the same thing, but there's a key difference you need to know about. The term "non-alcoholic" can be a bit misleading. These drinks can legally contain a small amount of alcohol — up to 0.5% alcohol by volume (ABV). While that might not seem like much, it's an important detail when you're considering the health of your developing baby, as even tiny amounts can have an impact.

On the other hand, "alcohol-free" means exactly what it says: zero alcohol. For anyone pregnant, this is the only category you should be choosing from. Since there is no safe level of alcohol consumption during pregnancy, even the trace amounts in "non-alcoholic" drinks pose an unnecessary risk. Any alcohol you consume enters your bloodstream and passes directly to your baby through the placenta, which can lead to serious developmental issues. Always check the label carefully to ensure you're picking a beverage that is truly 0.0% ABV to keep both you and your baby safe.

Simple Swaps for Healthier Pregnancy Drinks

The right beverage choices during pregnancy include those that are hydrating, offer nutritional benefits, and are safe for the developing fetus. Avoid alcohol and caffeinated beverages, and opt for water, milk, and herbal teas instead. Making healthy beverage choices each day can improve the health of both you and your growing baby.

If you want to cut back on your alcohol consumption but don’t know where to start, consider trying Reframe. We’re a neuroscience-backed app that has helped millions of people reduce their alcohol consumption and develop healthier lifestyle habits. 

Using Drinks to Manage Pregnancy Symptoms

Beyond basic hydration, what you drink can also be a tool for managing some of the less-than-glamorous symptoms of pregnancy. From morning sickness that lasts all day to that fiery heartburn after a meal, certain beverages can offer relief while others might make things worse. Thinking strategically about your drink choices can help you feel more comfortable as your body works hard to grow your baby. It’s about finding simple, safe, and effective ways to soothe your system. Listening to your body is key, as what works for one person might not work for another, but having a few go-to options can make a world of difference on challenging days.

Drinks to Soothe Morning Sickness

When nausea strikes, finding something you can actually keep down is a huge win. Ginger is a well-known natural remedy for an upset stomach, making it a great first choice. You can try sipping on ginger ale, but for a more potent effect, consider making a tea with fresh ginger root. Simply steeping a few slices of fresh ginger in hot water can be incredibly soothing. Peppermint tea is another excellent option that can help calm your stomach. If you prefer something cold, try freezing herbal tea into ice cubes to suck on or adding a splash of lemon to your water for a refreshing taste that can cut through feelings of queasiness.

Drinks That May Help or Worsen Heartburn

Heartburn is another frequent visitor during pregnancy, and your beverage choices can either fan the flames or help cool them down. For some, a glass of low-fat or nonfat milk can provide temporary relief by neutralizing stomach acid, though it’s not a guaranteed fix for everyone. It’s often more about what you avoid. Steer clear of acidic drinks like citrus juices (orange, grapefruit) and carbonated beverages, as the bubbles can increase pressure in your stomach. Coffee and spicy drinks can also trigger heartburn, so it’s best to limit those. Sticking with plain water is always your safest bet when you feel the burn coming on.

Staying Social Without Alcohol

Social gatherings can feel a little different when you’re pregnant, especially if they often revolve around alcohol. It’s easy to feel like you’re on the outside looking in when everyone else is raising a glass. However, this is a great opportunity to focus on the real reason you’re there: to connect with people you care about. You don’t need alcohol to have a meaningful conversation or a good laugh. Owning your choice to abstain with confidence can be empowering. Plus, you get to enjoy the perks of waking up feeling refreshed and fully remembering all the fun moments from the night before. It’s a shift in perspective that puts the emphasis back on genuine social connection.

Finding Fun Alternatives for Social Events

You don't have to stick to plain water at parties. Having a festive, non-alcoholic drink in hand can help you feel part of the celebration. Non-alcoholic mocktails are a fun and safe option that can be just as sophisticated as any cocktail. Try mixing sparkling water with a splash of cranberry or pomegranate juice and a squeeze of lime. You can also ask the bartender to create something special for you using fresh fruit juices and herbs like mint or basil. Bringing your own favorite sparkling cider or a non-alcoholic spirit to a party is another great way to ensure you have something delicious and safe to sip on all night long.

Frequently Asked Questions

I find it hard to drink so much plain water. What are some other good options to stay hydrated? I completely understand that plain water can get boring. You can mix things up with other healthy choices like milk or fortified soy milk, which also provide essential calcium and protein. Coconut water is another great option for replenishing electrolytes. If you're craving something more flavorful, try making a homemade smoothie with fruits and vegetables or sipping on seltzer with a splash of 100% fruit juice.

Are all herbal teas unsafe during pregnancy? Not all herbal teas are off-limits, but it's an area where you need to be cautious. Teas like ginger and peppermint are generally considered safe and can even help with nausea and digestion. The main issue is that many herbs haven't been thoroughly studied for their effects during pregnancy. Your best move is to always check with your doctor or midwife before brewing a cup of any herbal tea, just to be safe.

I'm really struggling with morning sickness. What's the best drink to help with nausea? Ginger is your best friend when it comes to an upset stomach. You can make a simple and effective tea by steeping a few slices of fresh ginger root in hot water. Peppermint tea is another excellent choice that can help calm your stomach. If you can't handle warm drinks, try freezing some caffeine-free herbal tea into ice cubes and sucking on them throughout the day for slow, steady relief.

Is it okay to have a sports drink like Gatorade when I'm feeling dehydrated? Yes, an electrolyte drink like Gatorade can be helpful, especially if you're dealing with morning sickness and vomiting. It can help replace lost fluids and electrolytes quickly. Just be mindful of the sugar content and enjoy it in moderation. While it's a good tool to have in certain situations, plain water should still be your main source of hydration day-to-day.

I saw a "non-alcoholic" beer that says it has less than 0.5% alcohol. Is that safe to drink? This is such an important question, and the labeling can be confusing. A drink labeled "non-alcoholic" can legally contain up to 0.5% alcohol. Since experts agree that no amount of alcohol is safe during pregnancy, you should avoid these. Instead, look for beverages that are explicitly labeled "alcohol-free" or "0.0% ABV" to ensure there is absolutely no alcohol content.

Key Takeaways

• Make water your go-to drink: Proper hydration is crucial for your baby’s development and helps you manage common pregnancy symptoms. Aim for eight to twelve glasses daily to keep you both healthy.
• Choose beverages that add nutritional value: When you want a change from water, opt for drinks like milk for calcium, homemade smoothies for vitamins, or 100% fruit juice in moderation for a nutrient-rich alternative.
• Steer clear of risky drinks: Completely avoid alcohol, as no amount is safe during pregnancy. You should also skip energy drinks and unpasteurized juices, and keep your daily caffeine intake under 200mg.

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