Staying hydrated is always a priority, especially for pregnant women! Dehydration can affect the development of the growing baby, as well as the well-being and health of the mother. Therefore, the first few weeks of pregnancy are crucial for expectant mothers to be more mindful of what they eat and drink.
Consuming the right drinks during pregnancy helps to not only to ensure a pregnant woman is well-hydrated, but it can help to relieve common pregnancy symptoms like constipation or morning sickness. Hydration also supports healthy fetal circulation, aids in the flow the expanding of blood pressure and volume, as well as contributes to amniotic fluid production.
Additionally, to make mention and to provide any clarification, women should avoid alcoholic drinks, energy drinks, and limit anything with artificial sweeteners. Drinking these beverages is not safe during pregnancy. Don’t worry, I’ll get to what’s safe to consume in a bit!
Now that you know why you should remain well-hydrated during pregnancy, starting right at the early weeks of this journey, you might be wondering what are some good beverages to drink once you know you are expecting a baby. It’s no secret drinking alcohol during pregnancy is a no-no but what are the safe beverages?
Well, lucky for you, this post is all about the 10 best drinks for pregnant women. Keep reading to find out which they are!
10 Best Drinks For Early Pregnancy
Good Old Water
I know you’re really surprised! Drinking water is vastly beneficial for every single one of us. But especially for expectant mothers! This should be your first choice of a drink while pregnant, by a long shot.
It’s 100% safe to drink and highly recommended. Water helps to build up the amniotic fluid levels, eases nutrient circulations, prevents dehydration, and maintains hormonal balance. The American College Of Obstetricians and Gynecologists advises pregnant women to consume 8 to 12 cups (64 to 96 ounces) of water per day. So go ahead and drink up those glasses of water! You might also give sparkling water a try if the carbonation doesn’t bother you.
Ginger is the surprise ingredient that might just become your new pregnancy BFF. As it reduces nausea and vomiting, it will do wonders when morning sickness comes around. This large population based cohort study confirmed the safety of ginger use during pregnancy.
It also boosts your immunity, manages blood sugar levels, and improves digestion! You should still be careful and drink it in moderation though. This study shows that up to 350 mg of ginger is not only safe during pregnancy, but helps to reduce nausea in early pregnancy.
This drink is a good choice if you are craving something sweet and salty, or perhaps a fun mock tail. With its refreshing yet nourishing flavor, coconut water is fun to sip on.
It replaces any lost fluids and electrolytes and does a fantastic job at keeping you hydrated (it’s 95% water!)! It also contains nutrients key to fetal development (like potassium and magnesium) and may help to reduce blood pressure.
You can use it as the base of your own homemade electrolyte beverage. However, be mindful of coconut water that comes with added sweeteners. Stick to the recommended daily intake for this drink, 1-2 cups per day, as drinking too much may have laxative effects.
Looking for a stress-relieving drink during pregnancy? Some herbal teas may fit the bill. Many of these hot beverages have a relaxing effect, and can help with sleep or nausea. Depending on the herb used to make the infusion, there can be other benefits to these teas too.
Some safe herbal teas with benefits include preventing insomnia (chamomile), relieving morning sickness (mint), anxiety alleviation (lemon balm), and easing stomach aches (peppermint).
And, unlike the other drinks I mentioned above, it’s safe to drink a couple of cups of herbal tea a day! Just don’t overdo it with one herb in particular to avoid any potential risks or intolerances. Wondering if green tea is safe for pregnancy? Check out The Prenatal Nutrition Library for the latest research and recommendations.
Natural Fruit Juices
Fresh fruit is nutritious and absolutely delicious, so why not include it in your drink concoction? Natural fruit juices are packed with antioxidants, vitamin C, and folate which are all crucial components of a well-balanced pregnancy diet. Some of the fan-favorites when it comes to these juices are orange juice, pomegranate juice, apple juice, and grapefruit juice. Due to the high fructose content, it is best to limit fruit juice, even if no sugars are added, unfortunately.
Sports Drinks That Contain Electrolytes
Though energy drinks are not safe to drink while pregnant, some sports drinks can actually be beneficial for expecting mothers. This is because of their high electrolyte content. You may need more electrolytes due to vomiting or sweating.
Be cautious with ingredients when picking an electrolyte beverage as many of them are loaded with added sugar, artificial sweeteners, and dyes. Look for a beverage that includes sodium, potassium, and magnesium, too!
This drink is great when the taste of plain water sounds so boring! Lemon contains high amounts of vitamin C, making it perfect for an immunity boost for any expectant mothers. It also helps in relieving bloating and nausea.
Hot water with lemon and a tiny bit of honey can also help soothe a sore throat. Be mindful of your consumption because drinking too much lemon water may increase the likelihood you run into heartburn. You can also “spice” up your water by adding other fruits or vegetables like cucumber.
Fruit and vegetables all around! Homemade smoothies are such a great way to switch it up when it comes to pregnancy drinks, as they can make up a terrific mock-tail or healthy morning beverage.
You can put almost anything in them too, as long as it’s an ingredient safe for pregnant women to consume. Carrot and celery, banana and orange, apple and ginger, the combinations are endless. Have fun with it!
Though, it is important to ensure you not only include fruits and vegetables, but also a source of protein (Greek yogurt) and fat (chia seeds).
Pasteurized Milk (and its non-dairy alternatives)
Milk is one of the primary sources of calcium, vitamin D, iodine, and protein for expectant mothers, so you should definitely try to include it in your pregnancy eating regime. Iodine needs increase by 50% during pregnancy which is why you might find yourself craving a tall glass of milk.
If your diet does not include dairy, you can always switch to almond or cashew milk. While nut milks can be just as tasty and can fit into your prenatal diet, they are not equivalent nutrient wise to cow’s milk. The maximum amount of milk for pregnant women is three 8-ounce glasses a day, enough to meet the daily calcium requirements during pregnancy.
Probiotic Water or Milk Kefir
Probiotics are a wonder! They help with your digestion, keep the microbiome healthy, improve the immune system, and contribute to reduced cholesterol levels. Not only this, but probiotics may even help to prevent gestational diabetes.
There are so many real food sources of probiotics that will help with proper fetal development. Kefir (dairy), whether it’s milk or water kefir (non-dairy), is a great probiotic beverage for pregnant women. Just make it is 100% natural and free from other ingredients like alcohol, caffeine, or too much added sugar. One cup per day is a great way to include more probiotics in your pregnancy diet!
What is your favorite drink for early pregnancy?
Those were the 10 best drinks for early pregnancy, and why you should include them in your pregnancy diet. These are all delicious, nutritious, and safe to consume during fetal development. Remember to always check with your ob-gyn and registered dietitian nutritionist if you have any concerns regarding what to drink while pregnant though. I hope you found this post useful and it inspires you to go and make some refreshing drinks now!
To learn more about safe drinks for pregnancy, herbs to use and to avoid, and know exactly what to eat to have a healthy pregnancy, join The Prenatal Nutrition Library!