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. Yet, pregnancy also brings shifting tastes, nausea, and dietary restrictions that can make your usual drinks feel unsuitable. Knowing which fluids support digestion, replenish nutrients, and ease discomfort can help you feel more in control, especially during a time when your body is doing so much behind the scenes.
Healthy Drinks to Include
The right fluids can offer more than refreshment. They can ease common symptoms like nausea, acidity, and fatigue, while also adding key nutrients to your diet. Here are some safe and nourishing options that can support your health and your baby’s growth through each stage of pregnancy.- Water: Water should be your primary drink during pregnancy. It helps maintain blood volume, cushions the baby, and supports every system in your body. Aim for 8–10 glasses a day, and more in hot weather or if you’re physically active.
- Milk and Fortified Alternatives: Milk is an excellent source of calcium, protein, and vitamin D, essential for fetal bone and teeth development. If you're lactose intolerant or prefer plant-based options, look for fortified versions of soy, almond, or oat milk to get similar benefits.
- Coconut Water: Natural and hydrating, coconut water contains electrolytes like potassium and magnesium that help prevent dehydration, especially during nausea or vomiting episodes in the first trimester.
- Lemon Water: Adding lemon to water not only enhances flavour but also provides a small dose of vitamin C and may help relieve morning sickness and indigestion.
- Fresh Fruit Juices: Juices like orange, pomegranate, and sweet lime are rich in antioxidants and essential vitamins. Opt for homemade or 100% pure juices without added sugar. Limit to one small glass a day to avoid excess sugar intake.
- Vegetable Juices: Carrot, beetroot, and spinach juices offer folate, iron, and beta-carotene. Always wash vegetables thoroughly and consume juices fresh to avoid contamination.
- Buttermilk and Lassi: These traditional drinks are excellent sources of probiotics, aiding digestion and preventing bloating. Choose homemade or pasteurised versions with minimal salt or sugar.
- Herbal Teas (with caution): Certain herbal teas like ginger, peppermint, or chamomile can ease nausea and bloating. However, not all herbal teas are safe during pregnancy. Avoid ingredients like licorice root or sage, and always check with your doctor before adding herbal remedies.
- Homemade Smoothies: Blend fruits, leafy greens, yoghurt, or milk for a nutrient-rich drink. Smoothies can support energy levels and help meet your daily calcium and fibre needs.
What to Limit
- Caffeine: Excessive caffeine intake is associated with low birth weight and miscarriage risk. Limit caffeine to under 200 mg a day—roughly one cup of coffee or two cups of tea.
- Packaged and Sugary Drinks: Soft drinks, sweetened fruit beverages, and flavoured waters often contain excessive sugar and no nutritional value. Frequent consumption may increase your risk of gestational diabetes and unnecessary weight gain.
- Energy Drinks: These typically contain high caffeine levels and artificial additives not recommended during pregnancy.
Drinks to Avoid Completely
- Alcohol: There is no known safe amount of alcohol during pregnancy. It can interfere with fetal brain development and increase the risk of miscarriage and fetal alcohol spectrum disorders.
- Unpasteurised Milk and Juices: These may carry harmful bacteria like Listeria or E. coli. Always choose pasteurised versions to avoid foodborne illnesses.
Staying Hydrated Through Each Trimester
- First Trimester: Nausea and vomiting can make drinking difficult. Try lemon water, ginger tea, or sips of coconut water to stay hydrated.
- Second Trimester: As energy levels rise, continue prioritising water and include calcium-rich drinks to support fetal bone growth.
- Third Trimester: Swelling and indigestion may increase. Focus on fluids that ease discomfort—buttermilk, herbal teas, and smaller portions of fruit juices can help.
Final Tips
- Carry a refillable water bottle to encourage sipping throughout the day
- Set reminders or hydration goals
- Infuse plain water with mint, berries, or cucumber for variety
FAQs on Healthy Drinks During Pregnancy
- Can I drink tea or coffee while pregnant?Yes, but keep caffeine under 200 mg a day. Opt for lighter brews and avoid energy drinks.
- Is coconut water safe in all trimesters?Yes, it can help replenish lost electrolytes and ease nausea, especially in the first trimester.
- Can I drink packaged fruit juice?Occasionally. But fresh juice or whole fruits are better choices due to lower sugar content and higher fibre.
- Are herbal drinks safe?Only some. Ginger and peppermint teas are generally safe, but always check with your doctor first.
- Is it okay to drink cold drinks or soda during pregnancy?Cold drinks are safe in moderation, but sodas are best avoided due to their high sugar and caffeine content.