Pregnancy Beverages: What To Drink and What To Avoid

Making healthy eating and drinking choices each day is crucial when you are pregnant since the health of your unborn child is just as essential as your own.

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.

Importance of Hydration During 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.

Keep Yourself Hydrated 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.

Hydration Drinks for Pregnancy

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.

Drinking Gatorade and Other Electrolyte Drinks While Pregnant

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.

Drinks To Limit or 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.

Risks of Alcohol Use During Pregnancy

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.

Making Healthy Beverage Choices During Pregnancy

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.