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What should you drink during pregnancy?

We have always been advised about how important it is to drink regular fluids to stay hydrated but during pregnancy, it is more important now than ever to do so. Staying hydrated not only helps you feel amazing, but it is extremely important for a child’s development. 

What drinks are good during pregnancy?

Liquids are required to support the expanding blood volume and a healthy fetal circulation. Furthermore, water helps to ease and manage common pregnancy symptoms like excessive sweating, tiredness, constipation and urinary track infections.

Australian guidance for pregnant adults is about 2.3 litres of fluids a day, including water, milk and other drinks. Needs vary with activity, weather and health. Your water diet may include fruits & veggies high in water content like watermelon and cucumber or other healthy drinks like smoothies and lemonades.

Here is what we suggest to ensure you get your whole dose of hydration and not just in its most plain form.

Water during pregnancy

No guesses for this one – the best choice of drink for a pregnant woman (or any other woman for that matter) is water. Water keeps the body hydrated. For mothers who want to breastfeed, it is considered extremely necessary for lactation as it is a key component of breast milk.

Water helps the blood to absorb key nutrients from food for the placenta and eventually your baby. Choosing plain water instead of sugary drinks avoids added sugar.

For those who stress out by the thought of having to consume so much plain water, go ahead and infuse it with mint, citrus fruits or even some berries to make it tastier.

Coconut water during pregnancy

Coconut water can be a refreshing choice if you enjoy it. Check the label for added sugar, and keep plain water as your main drink.

Lemonade during pregnancy

A rich source of Vitamin C, freshly squeezed lemons not only make for a great drink when added in water but also have multiple other benefits.

If you are worried about bacteria from the lemon, you can thoroughly wash it from the outside before squeezing it. You may also bring the lemonade to a boil and then cool it down before consumption.

Do not forget to steer clear of alcohol – no amount is safe. Unpasteurized juices that harbour bacteria are a complete no-no. 

Herbal teas during pregnancy

Herbal teas are great calming drinks that help you relax and de-stress. With a plethora of herbs available in the market check the ingredients with your healthcare professional before choosing one. For instance, peppermint and ginger tea help reducing nausea and make morning sickness easy to bear. Raspberry leaf tea has not been shown to help prepare for labour. Ask your doctor, midwife or pharmacist before using herbal teas during pregnancy. Ginger tea can soothe an unsettled stomach and Rooibos tea is a rich source of antioxidants.

Herbal does not automatically mean safe in pregnancy, and making a tea at home does not remove that uncertainty. Check the ingredients with your healthcare professional.

Smoothies during pregnancy

For those of you who are unable to consume the desired recommended daily fruit and vegetable serves, smoothies are your saviours. A smoothie is a delicious way to stay hydrated and get your daily nutrients all at once. For a more wholesome drink, you may add heathy fats like almond or peanut butter. This is one thing you may not get bored of as the flavour combinations are immense; use pasteurised milk or yoghurt and thoroughly washed fresh fruit. If using frozen fruit, follow Australian food-safety advice and cook it thoroughly first. This ‘vitamins and minerals’ packed drink can be the healthy start to your day.

Pasteurised Milk during pregnancy

Milk gives the baby the calcium required for the growth of bones and teeth – it is infact one of the main sources for a pregnant woman to obtain her and her baby’s calcium. Furthermore, the protein in milk satisfies the body and prevents the need to consume a snack, thereby acting as a smart filler in between meals. Milk based drinks and products such as buttermilk and yoghurt are a great way to keep you hydrated and cool. For women who are lactose or dairy intolerant other alternatives such as soy milk with added calcium are easily available.

Seltzer during pregnancy

For those of you who miss your champagne and raising an occasional toast – the seltzer is here to rescue you.  A sparkling water spritzer with some added fruits for colour and flavour, maybe a splash of juice is a perfectly nutritious alcohol-free alternative. Be sure about the number of fruits being added and ensure the juice is pasteurised – you don’t want that bacteria or the extra sugar.

A carafe and glass of lemon water beside a glass of milk on a kitchen bench.

A small note on what not to consume when you are pregnant

We have spoken about smart hydration for a pregnant you, but let’s use this opportunity as a quick reminder of the forbidden drinks. Do not forget to steer clear of alcohol – no amount is safe. Unpasteurised juices that harbour bacteria are a complete no-no. There are few beverages like coffee that can be consumed in very limited amounts – no more than 200 mg of caffeine a day from all sources. Juices and soda can be avoided altogether to prevent intake of empty calories and sugar.

Don’t be disheartened by what you can’t drink but focus on grabbing that glass of water or refreshing smoothie and drink along!!!

Don’t forget to check out our list of superfoods that are good for you during pregnancy.

Read the Australian fluid intake guidance and Pregnancy, Birth and Baby information on herbal teas.

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