Best Drinks for Women During Pregnancy

It’s the middle of summer, and you’re on your way home. Your feet feel like potatoes squeezed into flip flops and your stomach … that’s a whole other story. Lately, it feels like there’s a bushel of watermelons in there instead of just the one whose size you’re checking in that “How big is your baby this week?” chart. And that’s because you’re pregnant — very pregnant, at this point. You’re almost at your house, and soon you’ll be on the couch, feet propped up on a duvet. Phew.

But you also know you’ll need a drink to sip on before you get there. Pregnancy has amped up your thirst, and you know your hydration needs have been growing as that “poppy seed” in your womb turned into a “grape,” a “tomato,” and, now, the aforementioned “watermelon.” And since you’re not planning to get up once you’re parked in front of the TV and Love Island is on, you want to make sure you have the right one from the get-go.

That’s when the questions start. Can I drink Gatorade while pregnant? What juice is good for pregnancy? And is Bubly sparkling water safe during pregnancy? Let’s explore the best drinks for pregnant women and take a look at what drinks to avoid during pregnancy.

Hydrating for Two

As we’re told by our doctors, midwives, doulas, and everyone who’s ever been pregnant, hydration is key during pregnancy. Of course, water is important for all of us — so important, in fact, that we can’t survive for more than a few days without it. However, pregnancy places extra demands on the body, and those demands call for extra water. Here’s why.

• Water is needed for fetal circulation. The little one is growing inside the womb, and guess what? Their body, just like ours, is largely made of water (more on that later). It’s crucial for their circulation system to bring in nutrients from the placenta in order to keep up with the growing demands of developing organs and tissues. 
• It forms the basis for amniotic fluid. When it comes to fetal development, what’s surrounding the body is just as important as what’s inside. And what’s amniotic fluid made of? Mostly water! That’s the water that “breaks” at the first stages of labor. (By the way, it’s not always quite as dramatic as it sounds, although TV shows might have you thinking otherwise. For Phoebe on Friends, it’s the highlight of the day: “Remember when my water broke?!” In real life, you might not even notice the extra leak with everything else going on.)
• We need fluids to build up extra blood volume. Did you know that your blood volume increases by about 50% during pregnancy? Yowza! That’s some hefty blood production going on behind the scenes. 
• Hydration helps reduce swelling. Wait, what? Drinking water helps reduce water retention? That’s right! Counterintuitive as it may seem, taking in more fluids helps the body release the extra water it’s holding on to.

How much should we be drinking exactly? Doctors recommend about 8–10 8-oz. glasses a day, but everyone’s needs are different and some people require more than that, especially those living in a hotter climate. 

Keep in mind that “water” doesn’t have to mean plain old H2O. (Great news for those of us who can’t quite stomach the bland taste.) But what exactly “counts” as healthy hydration? It’s time to take a look at some healthy drinks for pregnancy, starting with the best drinks for pregnant women and moving on to ones we should approach with caution.

Best Drinks for Pregnancy

What are the best drinks for pregnant women, and is there one best pregnancy hydration drink? Let’s dive right in!

1. Water: Nature’s Energy Drink Without the Crash

As we already said, water is where it’s at, biologically speaking. An adult’s body is about 60% water, but a newborn baby’s is close to 78%! Water is the cornerstone of all body functions, and its importance skyrockets during pregnancy. 

At the same time, you might be one of those people who can’t stomach the taste of plain water. Between morning sickness, odd cravings, and changes in our senses during pregnancy, the very thought of turning on the tap and gulping down glass after glass might have us gagging or running for the bathroom. 

If that’s you, don’t worry! There are many ways to make water more palatable.

• Add electrolyte powder. Adding electrolyte powder will not only enhance the taste, but it will also boost the drink’s hydration power.
• Try sparkling water. You might be wondering, can I drink flavored sparkling water while pregnant? The answer is a resounding yes. (Phew!) Just as hydrating, those tangy bubbles make sparkling water taste a bit more exciting. Plus, there are many flavored varieties that add a fruity punch — just make sure it’s not loaded with sugar. Bubly has zero added sugars or artificial flavors, making it a great choice. But there are others as well — for example, Perrier, Pellegrino, La Croix, and Canada Dry’s plain seltzer.
• Go nuts for coconut water. A natural isotonic beverage, coconut water helps you stay hydrated while replenishing lost electrolytes, such as sodium and potassium. It’s especially helpful in the third trimester, when dehydration can cause contractions.

Science fact: Coconut water makes for a great plasma substitute. Hopefully it won’t ever come to that for any of us, but if it does, it’s good to know that it’s sterile and has an electrolyte balance similar to our blood.

2. Ginger Tea: Soothe the Stomach, Spice Up the Day

Remember that morning sickness we mentioned earlier? Ginger can work wonders at relieving it. But there’s more! Here’s a look into the science-backed benefits of ginger:

• It has anti-inflammatory properties. A natural antioxidant powerhouse, ginger inhibits oxidative stress and scavenges free radicals in the body. ​​Its anti-inflammatory powers are primarily attributed to gingerols, which inhibit enzymes in the inflammatory pathway and even protect us from cancer.
• It’s great for the heart. Scientists have found that ginger lowers cholesterol levels and might prevent blood clotting, protecting the heart and reducing our chances of having a heart attack or stroke. 
• It helps stabilize blood sugar. Another perk of ginger? It helps regulate blood sugar levels by influencing insulin release and sensitivity. Recent studies actually found that ginger can be a useful way to stave off gestational diabetes.
• It’s a natural pain reliever. Pregnancy comes with aches and pains, and ginger can provide much-needed relief! Studies have shown that ginger is effective in reducing pain, especially the pain associated with menstrual discomfort and certain types of arthritis. Once again, this power stems from its anti-inflammatory properties.
• It helps digestion. In addition to easing nausea, ginger helps our digestive system run more smoothly. And since constipation is another common gripe during pregnancy, this property makes ginger a double win!

Science fact: Ginger has antibacterial properties and makes a great natural preservative. This property comes from the bioactive compounds known as gingerols and shogaols, which give ginger its microbe-fighting powers. So in addition to adding a boost of flavor to food and beverages, it can actually work double duty and extend the shelf life of other items it shares the pantry with! 

3. Got Milk? (If You’re Pregnant, You Should!)

That growing baby has a skeleton to build, and what are bones made of? Calcium! Milk is one of the best sources of this important mineral. Plus, it provides much-needed proteins and vitamin D. And while it might not be the first drink that comes to mind when we think of hydration, milk is actually 90% water, so it’s more than capable of relieving our thirst. 

Not a fan of regular milk? No problem! Kefir and yogurt drinks offer all the benefits of milk with an added bonus — probiotic cultures that help digestion.

Science fact: A cow produces about 200,000 glasses of milk in her lifetime — plenty of calcium to go around!

Sip With Caution

While the following drinks are not off-limits during pregnancy, it’s wise to approach them with a bit more caution.

1. Herbal Teas: Safe (and Not-So-Safe) Sippers

All those wholesome-looking boxes of herbal tea at organic food stores might automatically fall into the “healthy” category in our mind, but tread carefully! If you’re pregnant, some herbal teas are safe, but others can have adverse effects.

Many herbal teas provide benefits during pregnancy:

• Rooibos is full of antioxidants, which support the immune system and protect both mom and baby from infections.
• Lemon balm is calming and works wonders as a natural sleep aid.

However, others are better to avoid for these few months:

• Peppermint can cause heartburn, which tends to get worse during pregnancy, especially in the third trimester. (Trust us, you don’t need anything else waking you up at 3 a.m.)
• Saint-John’s-wort used to be considered off-limits during pregnancy, as it was thought to cause birth defects and miscarriage. While recent studies paint a milder picture, it’s best to be careful and consult with your doctor if you have doubts.
• Licorice root has been found to raise blood pressure in pregnant women.
• Black cohosh can stimulate contractions or induce labor and should be avoided, especially in the first trimester and during lactation.

Always make sure to check with your doctor if you have questions about herbs or supplements, especially during pregnancy.

2. Gatorade: Great for Athletes, Not So Great for Pregnancy

Another candidate for confusion? Gatorade. Developed in 1965 by a team of researchers at the University of Florida, this American staple fills the coolers of many sports teams and was originally intended to help the university’s football team stay hydrated under the scorching sun. (Hence the name, inspired by the team's mascot — go Gators!)

Given that replenishing electrolytes is crucial during pregnancy, you might be wondering, can I drink gatorade while pregnant? Well, the answer is — maybe. For those engaging in intense physical exercise or are going through frequent bouts of vomiting or diarrhea, Gatorade could be a good choice. In addition to helping maintain electrolyte levels, it also provides a quick source of energy due to its high sugar content.

But is gatorade good for pregnancy across the board? Not necessarily. For one thing, it’s notoriously high in sugar, which can add to unwanted weight gain while increasing the risk of gestational diabetes. 

And those eye-catching bright colors? Well, if they look a bit artificial, that’s because they are. Unlike the sparking water we mentioned earlier, Gatorade is full of artificial ingredients.

A Better Alternative: If you're looking for hydration and electrolyte balance without the high sugar content, consider making a homemade electrolyte drink using water, a small amount of sugar, salt, and natural flavoring like lemon juice. This provides the hydration and electrolyte replacement without the added chemicals and excessive sugars.

3. Juice: The “Sweet and Sour” of Pregnancy Picks

What’s the best juice to drink when pregnant? As it turns out, it depends. Juices made from fresh fruits and vegetables are packed with essential vitamins and minerals, which help support a healthy pregnancy. Here are the highlights:

• Orange juice is rich in vitamin C, which enhances iron absorption — a crucial element during pregnancy to prevent anemia. It also boosts immune health, helping both mother and baby stay healthy.
• Apple juice offers a good source of potassium and iron. It’s also rich in polyphenols, which have cardiovascular benefits.
• Beetroot juice is known to improve circulation and can help increase blood flow to the placenta. The magic ingredient? Nitrates, which are converted to nitric oxide in the body. Nitric oxide causes blood vessels to expand, allowing nutrients and oxygen to have a smooth ride along the circulation superhighway.
• Kale and spinach juices are nutrient powerhouses. (Popeye swore by spinach, and he had a point!) Both are loaded with folic acid, which is crucial for the development of the baby’s neural tube (the precursor to the central nervous system).

However, before going on a juice craze, beware: not all are created equal. While fresh-squeezed juices are a healthy choice for pregnant and nonpregnant folks alike, the store-bought variety can be a sugar-saturated diet disaster. Another important consideration? Make sure it’s pasteurized. Unpasteurized juices can carry bacteria such as E. coli, salmonella, or listeria, which are harmful during pregnancy.

Plus, while juices are generally a good choice during pregnancy, nothing beats whole fruits and vegetables. In addition to all the benefits of juice, they are chock-full of fiber, which aids digestion and helps us feel full.

Drinks To Avoid During Pregnancy

Finally, there are also a few drinks that are better to leave in the pantry (or the grocery store) until your little one is born (and maybe even afterwards!). Here’s the gist:

• Alcohol is a definite no-go. It’s a well-known fact that alcohol harms the unborn baby. While the risk is highest in the first trimester when the neural tube that forms the basis of the nervous system is developing, there’s never a safe time for booze in those crucial nine months. (For more information, check out “What Are the Risks of Drinking Alcohol While Pregnant?”)
• Caffeine isn’t great, especially in large amounts. Moderate amounts of caffeine are okay during pregnancy, so if you really need that cup of java to get going in the morning, don’t feel too guilty about it. Still, better to err on the side of safety and not overdo it.
• Sugary soft drinks won’t do you any favors. With no nutritional value and large amounts of sugar, soft drinks increase the risk of gestational diabetes without offering anything in return. For that reason, it’s best to avoid them during pregnancy — and maybe even beyond. After all, nobody needs the extra calories or the risk of diabetes in the long run. (One exception is that sugar bomb they give you to test for gestational diabetes during your third trimester. That one’s okay to drink.)

Summing Up

Pregnancy can be a confusing time, but choosing what to drink doesn’t have to be! If you want to learn more about “hydrating for two,” check out our blog “Pregnancy Beverages: What To Drink and What To Avoid.” Have a happy pregnancy!