During pregnancy, the body goes through a wide range of dramatic changes. Supporting your growing bump requires you to be extra careful about what you put into your body and how you stay healthy. While most people are already aware of the importance of staying hydrated, lots of expectant moms forget that hydration becomes paramount during pregnancy.

Drinking plenty of fluids will keep you and your baby happy for the next nine months. If you’re looking for a few healthy beverages to try while you’re pregnant, we’ve compiled a list of the five best options. We’ve also listed the five drinks you should try to avoid for the sake of your little one.

Healthy Drinks That Are Safe to Consume While Pregnant

The five healthy drinks will have a positive impact on the growth of your baby, and will provide nutrients and hydration for you both.

1. Filtered water

Glass of water on wood table
Photographer: Clint McKoy | Source: Unsplash

Water is the most obvious healthy beverage. Try to stick with your eight glasses a day as a minimum. Water will keep your blood cells healthy and will prevent dehydration, which can sometimes cause premature labor. Staying hydrated is also important for forming a healthy placenta.

In fact, there are a number of reasons why water is absolutely essential during pregnancy:

  • Good lactation
  • Helps the body absorb nutrients
  • Relief from morning sickness

2. Electrolyte tablets

If you’re finding your daily glasses of water a little dull, why not try adding a flavored electrolyte tablet? Electrolyte tablets contain a balance of glucose and electrolytes resulting in rapid hydration. They’re a great addition to your daily water if you’ve noticed any symptoms of dehydration.

Dehydration is more likely during pregnancy. Morning sickness can result in a loss of fluid and electrolytes, both of which need to be replaced. Maternal overheating is a condition that occurs in some pregnant women. Electrolytes can help to rapidly rehydrate the body.

3. Herbal tea

Photographer: Alison Marras | Source: Unsplash

While black teas often contain caffeine, herbal teas are a wonderful source of a range of nutrients like calcium, magnesium, and iron. The warm water in herbal teas can also be very beneficial for pregnant women. Hot water can reduce stress, improve circulation and reduce toxins in the body. Try adding a cup of herbal into your nighttime routine to help you and your bump doze off serenely every evening.

4. Smoothies

Pretty Strawberry Smoothie Bowl
Photographer: Brenda Godinez | Source: Unsplash

A homemade smoothie can be a wonderful nutritional beverage to enjoy during pregnancy. When possible, try to avoid store-bought smoothies, which tend to be full of unhelpful sugars and preservatives. Try some of these superfood ingredients:

  • Blueberries have antioxidant properties
  • Ginger will reduce pregnancy nausea and provide antioxidants
  • Nuts and seeds give you and your little one protein, fiber and omega-3 fatty acids

Healthy Drinks You Should Not Consume While Pregnant

Now, let’s take a look at the beverages to avoid while you’re pregnant. Some of these drinks are unhealthy for everyone, while some contain specific ingredients that may be harmful to your developing baby.

1. Unfiltered water

Tap water
Photographer: Bob van Aubel | Source: Unsplash

Whenever possible, avoid the water than comes straight from the tap. While supply companies do their best to treat the water supply, there is always the chance that continents and chemicals find their way into the stream coming from your tap. Invest in a water filter jug to reduce the risk of consuming any harmful elements while you’re hydrating.

2. Fresh-pressed juice

Photographer: Tania Miron | Source: Unsplash

Cold-pressed juice is having quite a moment in the health world. Many people claim that juice should always be unpasteurized to keep all of the valuable nutrients. Cold-pressed juice is usually the best way to consume fruits and vegetables in liquid form.

However, during pregnancy, the microorganisms that still live in unpasteurized juices are unsafe for your baby. Bacteria in cold-pressed juice can cause illnesses that can in turn lead to miscarriages or premature labor. During pregnancy, stick to store-bought pasteurized juices with high nutritional value.

As for pasteurized juices, in most cases, professionals recommend against it. This is because they are usually packed with artificial ingredients and have high sugar content. Compared to freshly pressed juices, pasteurized juices tend to have a much lower nutrient count. If you must drink juice, drink pasteurized juice in moderation during pregnancy as a hydrating nutrient supplement.

3. Soda

Photographer: Felix Zhao | Source: Unsplash

Most people know that sugary sodas should be avoided in any healthy diet. During pregnancy, it’s especially important to avoid this beverage. Most sodas have excessive amounts of sugar sweeteners. A recent study suggests that the more expectant mothers consume sugar, the worse their children’s problem-solving skills and verbal memory. So, stay on the safe side and avoid sugary drinks for your baby’s brain health.

4. Caffeinated coffee or tea

Photographer: Jakub Dziubak | Source: Unsplash

Most moms-to-be know that caffeine is not recommended during pregnancy. Most medical professionals recommend caffeine intake is limited to 200mg during pregnancy. Too much caffeine has been shown to have negative results for the baby, including low birthweight, and increased health risks later in life. For your own sake, avoid caffeine as it can result in headaches, high blood pressure, rapid heartbeat and digestive issues, all of which will be exacerbated by pregnancy.

5. Egg nog

If you happen to be pregnant over the Christmas period, this drink might be a difficult one to abstain from. Egg nog is a delicious festive beverage. However, because it contains raw eggs, it’s incredibly unsafe for your baby. Uncooked eggs are generally out of bounds for moms-to-be. This is because they can carry living organisms such as Salmonella bacteria.

You may be able to find pasteurized egg nog at the store, which will be safer to consume. You can also look for recipes that don’t include undercooked eggs.

Final Thoughts

It’s crucial that you do your best to stay well hydrated during your pregnancy. Make sure you use a water filter to ensure the water you are drinking is free from contamination. You will reduce your risk of complications such as premature birth or miscarriage. You’ll also help your baby to develop in a healthy way.

Because you’re supporting another life, you should try to increase your daily water intake to 10 glasses or more. If you’re struggling to get through this much water on a daily basis, try one of the other healthy beverages we’ve suggested in this article.

Pasteurized juice is a great source of nutrients. Electrolyte tablets will replenish the electrolytes you lose from morning sickness or sweat. Herbal teas can calm the nerves and improve your circulation while keeping you hydrated. Finally, homemade smoothies are a fun way to pack a ton of nutrients, antioxidants, and fiber into a tasty drink.

While these drinks are all safe during pregnancy, try to avoid some other beverages. Tap water can contain harmful contaminants. Cold-pressed juice can contain dangerous bacteria. Soda can contain excessive amounts of sugar. Finally, egg nog is typically made with raw eggs.

If you’re still in doubt as to what beverages are the best options during pregnancy, don’t hesitate to speak to your doctor about the best choices for your body.