What’s Safe to Drink During Pregnancy?
23 Mar 2025
Staying hydrated during pregnancy is essential for you and your baby’s health, but with so many drink options, it can be hard to know what’s safe and what to avoid.
The good news? There are plenty of pregnancy-safe drinks that keep you hydrated without the risks. Let’s explore the best drinks for pregnancy, what to limit, and what to avoid completely.
Add lemon, cucumber, or berries if plain water is unappealing.
Sparkling water (without added sugar or artificial sweeteners) is also safe. Tip: Dehydration can cause headaches, dizziness, and even preterm contractions—so drink up!
Choose low-fat or full-fat milk—whichever suits your needs. Avoid raw (unpasteurized) milk, as it may contain harmful bacteria.
Peppermint tea – Soothes digestion.
Rooibos tea – High in antioxidants, caffeine-free. Avoid these teas:
Great for staying hydrated if you have morning sickness. Tip: Choose unsweetened coconut water to avoid excess sugar.
Use pasteurized yogurt or milk to ensure safety. Avoid unpasteurized juices or raw eggs in smoothies (found in some protein shakes).
Choose 100% fruit juice with no added sugar. Avoid unpasteurized juices (like fresh-squeezed orange juice) due to the risk of Listeria or E. coli. Tip: Dilute juice with water to reduce sugar intake.
One 8 oz cup of coffee has 95 mg of caffeine. Too much caffeine can increase the risk of miscarriage or low birth weight. Tip: Try decaf coffee or half-caff options if you want to cut back.
Choose drinks with stevia or monk fruit instead of aspartame or saccharin. Too much artificial sweetener may affect metabolism and gut health.
Watch out for added sugar or artificial flavors. Some sparkling waters contain caffeine, so check labels!
Safe Drinks During Pregnancy
1. Water (The #1 Best Choice!)
Water is essential for pregnancy, helping with digestion, circulation, amniotic fluid levels, and preventing dehydration. Aim for 8-12 cups (64-96 oz) per day.Add lemon, cucumber, or berries if plain water is unappealing.
Sparkling water (without added sugar or artificial sweeteners) is also safe. Tip: Dehydration can cause headaches, dizziness, and even preterm contractions—so drink up!
2. Pasteurized Milk
Rich in calcium and vitamin D, which support baby’s bone development.Choose low-fat or full-fat milk—whichever suits your needs. Avoid raw (unpasteurized) milk, as it may contain harmful bacteria.
3. Herbal Teas (Some Are Safe!)
Certain herbal teas are safe and can help with pregnancy symptoms: Ginger tea – Helps with morning sickness.Peppermint tea – Soothes digestion.
Rooibos tea – High in antioxidants, caffeine-free. Avoid these teas:
- Chamomile (may cause contractions).
- Licorice root tea (can raise blood pressure).
- Raspberry leaf tea (safe only in the third trimester).
4. Coconut Water
Natural electrolytes help with hydration and prevent leg cramps.Great for staying hydrated if you have morning sickness. Tip: Choose unsweetened coconut water to avoid excess sugar.
5. Fresh Smoothies
A great way to get extra nutrients from fruits, veggies, and dairy.Use pasteurized yogurt or milk to ensure safety. Avoid unpasteurized juices or raw eggs in smoothies (found in some protein shakes).
6. Pasteurized Fruit Juices
Good for vitamin C and hydration (in moderation).Choose 100% fruit juice with no added sugar. Avoid unpasteurized juices (like fresh-squeezed orange juice) due to the risk of Listeria or E. coli. Tip: Dilute juice with water to reduce sugar intake.
Drinks to Limit During Pregnancy
1. Coffee & Caffeinated Drinks
Safe in moderation—limit caffeine to 200 mg per day.One 8 oz cup of coffee has 95 mg of caffeine. Too much caffeine can increase the risk of miscarriage or low birth weight. Tip: Try decaf coffee or half-caff options if you want to cut back.
2. Diet Sodas & Artificial Sweeteners
Small amounts are considered safe, but limit intake.Choose drinks with stevia or monk fruit instead of aspartame or saccharin. Too much artificial sweetener may affect metabolism and gut health.
3. Sparkling Water & Flavored Water
Safe if it has no artificial sweeteners or caffeine.Watch out for added sugar or artificial flavors. Some sparkling waters contain caffeine, so check labels!
Drinks to Avoid During Pregnancy
1. Alcohol
- No amount of alcohol is safe during pregnancy.
- Can lead to fetal alcohol syndrome, birth defects, and developmental issues.
2. Unpasteurized Juices & Milk
- Raw juices (like fresh-squeezed orange juice) can contain bacteria like Listeria, E. coli, and Salmonella.
- Raw milk can also carry harmful bacteria.
3. Energy Drinks
- Too much caffeine (some have over 200 mg per can).
- High in sugar and stimulants, which can cause high blood pressure or dehydration.
4. Herbal Teas That Can Cause Contractions
- Chamomile, licorice root, raspberry leaf (before third trimester), ginseng, and aloe vera teas should be avoided.
