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Safe Hydration Drink Options For When You’re Pregnant
If you’re pregnant and parched, I know exactly how you feel – especially if you’re having a harder time than usual getting fluids down.
But we know that staying hydrated is crucial during pregnancy, and because there are so many beverage options available to us today, it can be hard to know which are actually beneficial and which should be avoided.
Which is why you’re here, right?
In this post, we’ll explore seventeen of the best hydration drink options for pregnancy, along with what to avoid when you’re pregnant.
Whether you’re looking for a refreshing drink that quenches your thirst or a way to up your hydration game, I’ve got you covered. So let’s dive in and discover some awesome drink options for you and your growing baby!
Disclaimer: This information is not meant to replace professional medical advice.
It’s recommended that pregnant women drink at least 8-12 cups (or 64-96 ounces) of water daily. Of course, individual needs can vary depending on activity level, weather, and other factors.
While there are plenty of flavored beverage options available, staying hydrated with plain water is essential for maintaining a healthy pregnancy.
During my last pregnancy, plain water was hard for me to drink, so I alternated one glass of plain water and one glass of flavored water throughout the day. You can also take in extra water through foods like fruits, vegetables, and soups (yes, water ingested via food absolutely counts toward your water intake!).
2. Infused Water
Infused water is refreshing and a totally legit way to bring up your daily water intake. All you need to do is add fruits, vegetables, and herbs to your water, allowing the flavors to infuse before drinking it.
You could even try using a fruit infuser water bottle to make it more convenient (and fun!).
This is a healthier alternative to sugary drinks, not to mention the added nutrition. For example, adding lemon to your water can boost your Vitamin C, while cucumber provides anti-inflammatory properties.
Quick Note: Consult with your healthcare provider before adding any herbs to your water to be sure that they are safe to consume during pregnancy.
3. Vitamin Water
I enjoyed drinking the lemonade flavored Vitamin Water during my last pregnancy, since the flavor helped make it more palatable than plain water.
As you might have guessed, Vitamin Water contains added vitamins and minerals to further support your pregnancy.
Of course, as with anything, you should consume it in moderation. And be sure to check the ingredients labels for things like added sugars and caffeine, or anything you might need to track for special dietary reasons.
4. Coconut Water
Coconut water is a refreshing beverage that’s loaded with essential nutrients, like potassium, magnesium, and calcium – great for supporting fetal development while alleviating fatigue and muscle cramps.
Plus, it’s low in calories, making it an amazing hydration drink option for pregnancy that won’t cause excessive weight gain.
If you’re anything like me, you might not exactly love the taste of coconut water, but you could infuse it with fruits to make it taste better. Try tropical fruit, like pineapple, for a refreshing, pina colada-inspired drink.
5. Electrolyte Drinks
Electrolyte drinks like Gatorade and Powerade are fine to drink in moderation. Just keep in mind that some sports drinks can be high in sugar, so it’s always a good idea to check nutrition labels.
Some of the other hydration drinks on this list also contain electrolytes (without the added sugars): fruit smoothies, coconut water, and tea, among others.
6. Fruit Smoothies
Fruit smoothies are a delicious snack, and a healthy way to take in some extra fluids. You can make them using any fruits, and even vegetables, you like.
At our house, we typically blend some frozen berries and vanilla yogurt, along with a little bit of water or juice to thin it out to a drinkable consistency. If you prefer, you can forgo the yogurt, or instead of frozen produce, you could use fresh fruit/veggies and ice.
Milk is another great way to hydrate while getting some extra nutrients, like calcium and Vitamin D. And if you’re lactose intolerant, there are various non-dairy alternatives, such as almond, soy, and coconut milk.
8. Fruit Juice
Fruit juice is a delicious way for pregnant mamas to hydrate! That said, it’s not recommended as your primary source of hydration, especially during pregnancy. This is due to the high levels of sugar, which can contribute to weight gain or gestational diabetes if consumed excessively.
Also, fruit juices are often high in calories and low in fiber, which can lead to blood sugar fluctuations and digestive issues. If you want to drink juice, go ahead! Just look for 100% juice without added sugars, and drink it in moderation.
9. Vegetable Juice
Vegetable juice is a healthy way for pregnant women to hydrate; veggie juice provides essential vitamins and minerals, like Vitamin C, potassium, and folate.
Popular vegetable juices include: carrots, spinach, kale, cucumbers, and beets.
Keep in mind that veggie juice is not usually as sweet as fruit juice, so you might want to mix them together (or buy them pre-mixed) for a more palatable drink that has a variety of health benefits.
A fermented milk product that’s high in probiotics, kefir can help with hydration while also promoting gut health and boosting the immune system. It’s also a great source of calcium and protein, along with various nutrients that are essential for a mama-to-be and her growing baby.
Quick note: Because kefir often contains a small amount of alcohol due to the fermentation process, you’ll want to look for non-alcoholic kefir, which is available at most health food stores.
11. Redmond Life Re-Lyte
Redmond Life Re-Lyte is a supplement that can help with hydration, and it’s particularly helpful if you’re dehydrated due to morning sickness. It contains a blend of electrolytes such as sodium, potassium, and magnesium – essential nutrients for regulating fluid balance and preventing dehydration.
It’s free of artificial sweeteners, flavors, and color; plus, it’s easy to mix with water and other beverages. Of course, you should check with your healthcare provider before taking any new supplements.
12. Bone & Vegetable Broth
Bone broth and vegetable broth are nourishing options for bringing some extra hydration into your day. Broths are made by simmering animal bones and/or vegetables in water for several hours, which effectively extracts lots of those essential nutrients and minerals. These minerals include calcium, magnesium, and phosphorus.
The gelatin in bone broth can also help to soothe the digestive system and reduce inflammation. Just make sure that any meat or vegetables are thoroughly cooked and properly prepared to minimize the risk of foodborne illness.
13. Sparkling Water
Sparkling water can be a more palatable alternative to plain water. It’s simply water that’s been infused with carbon dioxide gas, which creates the fizziness. It’s typically safe to drink while pregnant, although it may contain added flavors, sweeteners, and/or preservatives, so be sure to check the labels.
I really enjoyed drinking sparkling water during my pregnancy with my second child, although you should be aware that the carbonation can cause some discomfort or bloating – which is why I wasn’t able to stomach it at all during my last pregnancy.
14. Herbal Tea
Herbal tea is both soothing and hydrating, and it’s a great caffeine-free alternative to regular tea or coffee. Herbal teas are made by steeping various herbs and botanicals in hot water, extracting their flavors. Popular herbs include: chamomile, peppermint, and raspberry leaf.
Please note that not all herbs are safe during pregnancy, however, and can have contraindications, so it’s important to check with your healthcare provider to be sure your chosen herbs are safe to consume when you’re pregnant.
15. Ginger Tea
Ginger tea is a popular choice of drink amongst pregnant women, since it’s been known to help alleviate nausea, vomiting, and indigestion – all common complaints during pregnancy.
Ginger also has anti-inflammatory properties, so it could help relieve muscle pain and headaches. Keep in mind, though, that ginger has blood-thinning properties, so it should be consumed in moderation during pregnancy.
Quick Note: As always, check with your healthcare provider before drinking ginger tea or any herbal tea to be absolutely certain that it’s safe for you and your baby.
16. Low-Caf Coffee
Because caffeine is dehydrating, consider drinking low-caf coffee instead of your regular caffeinated coffee, and be sure to drink plenty of water with it.
Keep in mind that pregnant women are advised to keep daily caffeine consumption at 200 mg or less, so if you simply cannot live without your coffee, low-caf is a great alternative.
As we all know, alcohol is frowned upon during pregnancy. However, you can still have the occasional mocktail as an alternative to your regular cocktail.
Of course, it’s always a good idea to use moderation, and stick with water or infused water as your main source of hydration.
What to Drink While Pregnant (First Trimester)
Wondering what you can drink while pregnant in your first trimester? Water should always be your go-to beverage, although you can also drink milk, fruit and vegetable juices, and any of the other pregnancy-safe hydration drinks listed above.
Drinks to Avoid When Pregnant
While you have plenty of safe beverage options while pregnant, there are a few things you should avoid. They are:
- Sugary drinks (in excess)
- Artificial sweeteners and dyes (in excess)
- Energy drinks
- Unpasteurized dairy and juices
Frequently Asked Questions
How much water should you drink during pregnancy?
The recommended amount of water to drink during pregnancy can vary by individual, but the general guideline is to drink at least 8-12 cups (or 64-96 ounces) of water daily (source).
However, the exact amount can depend on a variety of factors: activity level, climate, and overall health. You might need to drink more if you’re exercising, if you live in a hot climate, or if you’re experiencing vomiting and diarrhea.
What can I drink besides water while pregnant?
Can’t stomach the thought of drinking plain water while pregnant? Add some fruit or vegetables to make an infusion; berries, melon, and cucumber are popular options.
You can also drink pasteurized milk, fruit smoothies, and broth, among a number of other wonderful, hydrating options when you’re pregnant.
How can I get hydrated fast during pregnancy?
The best way to quickly hydrate when you’re pregnant is to drink an electrolyte drink like Redmond Life Re-Lyte. While Gatorade and Powerade are technically safe to drink (in moderation), Re-Lyte is free of artificial sweeteners, flavors, and color; plus, it’s easy to mix with water and other beverages.
Can I have drinks with caffeine while pregnant?
While you can absolutely drink beverages that contain caffeine while pregnant, the general recommendation is to keep your daily intake at 200 mg or less.
So go ahead and enjoy that morning cup of coffee! Just keep tabs on how much caffeine you consume throughout the day to avoid going over the limit.
What electrolyte drinks are safe for pregnancy?
While electrolyte drinks like Gatorade and Powerade are technically safe to drink in moderation, they often contain lots of sugar, artificial sweeteners, dyes, and so on.
Redmond Life Re-Lyte is free of artificial sweeteners, flavors, and color; plus, it’s easy to mix with water and other beverages. Re-Lyte contains a blend of electrolytes such as sodium, potassium, and magnesium – essential nutrients for regulating fluid balance and preventing dehydration.
Other electrolyte drinks include: fruit smoothies, bone and vegetable broth, alcohol-free kefir, and coconut water.
Best Hydration Drink for Pregnancy
Whew! Who knew there were so many awesome ways to hydrate during pregnancy?
While water (or fruit and veggie infused water) is the best hydration drink for pregnancy, there are plenty of better-tasting options available, as well.
But as with anything, moderation is key when it comes to the health of both you and your baby.