Are you a pregnant woman who is looking to figure out what on earth she can drink. Maybe it’s just getting coffee with friends, or what to do at a drinking social. There are isles FULL of drinks at grocery stores, but you’re not sure what is best. It can be confusing, but I’m here today to share some of the top drinks you can enjoy, even when you’re pregnant.
But first, how do I know all of this? Hi — I’m Hilary — The Pregnancy Nurse 👩⚕️. I have been a nurse since 1997 and I have 20 years of OB nursing experience, I am also the curly head behind Pulling Curls and The Online Prenatal Class for Couples. 🩺 I reviewed a lot of studies on beverages during pregnancy, and I’ve also talked to thousands of pregnant women about their experiences during their pregnancy — so I’m a great resource for this!
Grab my pregnancy safe eating guide:
What is safe to drink during pregnancy?
When pregnant, it is important to stay hydrated and get the necessary nutrients for you and your baby. It is recommended that pregnant women need to drink at least 8-10 glasses of water each day.
Water is the safest option for pregnant women as it helps keep your body hydrated, but other beverages can also be safe to drink during pregnancy.
When it comes to dairy drinks, the most important thing is to ensure that drinks are pasteurized and not raw or unpasteurized.
Milk, fruit juice, smoothies, herbal teas and even carbonated water can all be safe to drink during pregnancy.
However, it is important to avoid alcohol and limit your caffeine intake.
Sparkling water can also be a good option as long as it does not contain added sugar or artificial sweeteners. Additionally, calcium-rich drinks such as soy milk can help meet your daily calcium needs while pregnant. All in all, there are many safe drinks for pregnant women so make sure you stay hydrated throughout your pregnancy!
Let’s talk a bit more about what’s good or bad during pregnancy!
What drinks should you drink in moderation during pregnancy?
When it comes to some drinks during pregnancy, moderation is key. While juice, smoothies, sodas and flavored water are generally safe for pregnant women, they should be consumed in moderation.
Healthy drinks with no added sweetener are best for pregnant women. In addition to these drinks, try to drink plenty of water throughout the day. Water is another great option as it helps to keep you hydrated and can help reduce any morning sickness or other symptoms associated with pregnancy.
Too much of any one type of drink (except for water) can lead to health problems during pregnancy.
What drinks should you limit during pregnancy?
When pregnant, it is important to limit the amount of other drinks that you consume. Herbal teas and green tea are safe to drink during pregnancy, however it is important to be mindful of the amount of caffeine in these beverages.
Generally, women should limit their intake to two cups of caffinated beverages per day. The American College of Obstetricians (ACOG) recommends that pregnant women limit their caffeine consumption to less than 200 mg per day. Although some providers don’t think it is safe to consume much caffeine at all in your pregnancy (so talk with your provider for what’s best for you).
- A cup (8 oz) of coffee has about 95 mg of caffeine
- A 12 oz can of soda (in general) has about 34 mg of caffeine
- A can of Dr of 41 mg of caffeine
- An energy drink like Red Bull has around 81 mg of caffeine (some energy drinks have more)
For your reference: I found this helpful chart about how much caffeine drinks have.
As with any food or beverage choice during pregnancy, it is always best to consult your healthcare provider before consuming anything new.
Also, if you have risks like high blood pressure, that may limit even small amounts of caffeine.
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What are the drinks to avoid during pregnancy?
It is important to avoid certain drinks during pregnancy.
It is recommended by all major health organizations in the United States that there is no safe amount of alcohol during pregnancy as it can have a negative impact on the unborn baby’s development. And yes, this includes wine during pregnancy.
This may limit your exposure to particular people or events in your life (who are associated with alcoholic beverages). And obviously, you don’t want to be in a car with anyone driving under any influence. Ultimately, avoiding alcohol completely during pregnancy is the safest option for both mom and baby.
Other drinks, such as unpasteurized milk and juice, should also be avoided due to potential bacteria that may lead to food poisoning or other illness. To make sure that you stay healthy while pregnant, it is important to drink only pasteurized beverages.
A lot of people think that it’s OK to drink “non-alcoholic wine” (or other non-alcoholic beverages that are sold by the alcohol) — but these types of drinks aren’t alcohol-free, they just have less than a certain amount of alcohol. I guess regular wines have over 8% ABC, and non alcoholic wines may be closer to 1-.5% ABV — so it’s clearly less, but it is NOT none (even though many of those companies market their wine specifically for pregnant women).
As a reminder there is no known safe amount of alcohol use during pregnancy.
Why isn’t it safe to drink alcohol when pregnant?
It is not safe to drink alcohol when pregnant.
Alcohol can pass through the placenta, through the umbilical cord and reach your developing baby, where it can cause serious harm.
There is also no evidence that shows any amount of alcohol is safe during pregnancy. Even small amounts can damage a baby’s development and cause birth defects, including facial deformities, learning disabilities and heart, kidney or liver problems (called fetal alcohol spectrum disorders — FADS). Studies also so it can lead to low birthweight babies or premature labor (and premature birth). Large amounts of drinking or binge drinking can make the effects even worse.
It is best to avoid drinking altogether while pregnant to give your baby the best chance of developing healthy and strong.
If you are worried about drinking before you knew you were pregnant, talk to your health care provider for further advice on what steps may be necessary to help reduce any potential risks. The good news in that type of situation is that the less alcohol you drink the less your chances of an issue are. That should be a good consolation for someone who drank before they knew they were pregnant.
What to drink during pregnancy besides water?
Water should be your main source of hydration during pregnancy.
When it comes to what to drink during pregnancy besides water, there are many options available.
Herbal tea is a great beverage to drink while pregnant as it contains no caffeine and is packed with antioxidants.
Smoothies are also an excellent choice as they are packed with essential nutrients, vitamins and minerals that help you stay healthy during your pregnancy. Juice can also be part of your daily diet while pregnant (if you are not diabetic) – just be sure to check the label for added sugars or preservatives before you buy.
You can also opt for milk, soy milk or almond milk if you don’t prefer cow’s milk.
All of these drinks will help you stay hydrated throughout your pregnancy, so make sure that you’re drinking enough each day to keep yourself and your baby healthy.
As I said, water should still be the main beverage of choice; however, adding these other drinks will ensure that you’re getting all the nutrition and hydration necessary for a healthy pregnancy!
How much do I need to drink in pregnancy?
When you’re pregnant, it’s important to drink plenty of fluids.
Every day, you need to drink at least 8 glasses of water and other healthy drinks such as herbal teas, fresh fruit juices or fresh fruit smoothies. You should aim for about 1/2 of your weight in water. That means, if you way 200 pounds, you’re aiming to get in 100 oz of water (this can be a hard number to get to, but it will be worth it for how well you feel).
If you’re not into counting your ounces, be sure to check the color of your urine in the toilet, it should be a very light yellow. If it starts to get darker, you know you need to dink more!
At the end of the day, the best thing is to listen to your body and make sure that you stay hydrated throughout your pregnancy.
And yes, simple tips like this is what people love about The Pregnancy Nurse and The Online Prenatal Class for Couples.
Healthy Drinks During Pregnancy
When pregnant, it is important to stay hydrated. Healthy drinks during pregnancy can help keep mom and baby healthy throughout the entire pregnancy.
Drinking juices, coconut water, and herbal teas are all great options for pregnant women. Smoothies are also a good option for an energy boost in the morning or when dealing with morning sickness. It is important to be aware of what you drink during pregnancy as some drinks can harm the baby’s development.
Water is one of the best drinks for pregnant women to stay hydrated throughout their entire pregnancy journey. Juice is also a great option but make sure it is 100% juice with no added sugar or preservatives.
Coconut water is another great option as it provides electrolytes which helps with dehydration and keeps mom hydrated as well.
Many women turn to sports drinks during pregnancy. I have a whole post about if Gatorade is safe during pregnancy. While a lot of women think they need electrolyte drinks (or Powerade) to replace anything they’re losing during pregnancy. However, a varied diet and water intake should take care of your electrolyte needs unless you’re sweating a LOT.
Some women wonder if Ensure is a good pregnancy drink. I have a whole post about Ensure during pregnancy, but you should be mindful of the calories in that type of drink and if you need more fiber than it provides.
Herbal teas provide calming benefits which can help reduce stress levels while drinking them in moderation during your first trimester can also help with morning sickness symptoms.
All these drinks are healthy drinks during pregnancy that will help keep mom and baby healthy throughout their journey together. So don’t forget to drink plenty of fluids and stay hydrated!
Best drinks for pregnant women
Ok, we’ve reviewed all your options, but it can still feel very limiting for pregnant women — so let me give you some great drink recipes that you can make to mimic some of your favorite drinks you had pre-pregnancy.
- This Margarita Mocktail is a good alternative that many pregnant women have said they enjoy!
- This Mai Tai Mocktail might be a fun one to enjoy at your baby shower!
- This slow cooker holiday punch might be a fun hot beverage option at parties.
- This Moscow Mule Mocktail has lots of ginger ale — a great option if you’re having some nausea.
This is the best way to enjoy times with friends or family, without having things you shouldn’t have.
One of my best tips (especially if you hate water) is to reward yourself with a different drink after you drink water. So a glass of water, and then a glass of orange juice (as long as you’re not diabetic), and then it’s back to water! It’s a great way to make water the majority of your intake, but also get enough fluids with things you enjoy.
Ok, those are my best tips for drinking when you’re pregnant. I know you can feel weird not have a coffee or a cocktail in your hand at certain events, but I know people admire you for putting you and your baby’s health first!
It is never too early to start preparing for birth. Jump into The Online Prenatal Class for Couples. It’s the prenatal class designed for couples that is quick, fun and budget-friendly!
And, if you’re not quite sure you’re ready for that whole thing, check out my free prenatal class. It’s your first step toward getting in the driver’s seat of your birth.
- About the Author
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A nurse since 1997, she has worked in various fields including pediatrics, geriatrics & hospice.
She has 20 years of labor and delivery experience in the San Jose, CA and Phoenix, AZ areas.