Drinks for Pregnancy: 7 Best Choices for Moms-to-Be

Pregnancy is a time of transformation that warrants keen attention towards healthy eating to nourish yourself and your developing baby. This fine line of nutrition and restriction extends from foods to beverages as well. As your body works overtime to sustain your child, adequate hydration plays a vital role in enabling sound growth and overall wellness. Let’s explore the variety of drinks, like red raspberry leaf tea and coconut water, that one can relish during pregnancy without an ounce of worry.

• Why Hydration Matters During Pregnancy
• 7 Safe & Nourishing Drink Choices You Can Consume During Pregnancy
• Drinks to Limit or Avoid During Pregnancy
• Tips for Staying Hydrated During Pregnancy

Hydration is more than just about quenching your thirst. While food and minerals are integral in boosting one’s health, adequate fluid intake ensures that these nutrients are effectively delivered throughout your body and to your growing foetus. It acts like a flowing river, relaying nutrients from the foods into particular organs, impacting everything from organ formation to foetal growth and development.

Fluids also contribute to the production of amniotic fluid1. This is an important component that surrounds and protects your baby in the womb, acting as a resilient cushion. Amniotic fluid allows for free movement, an area for development, and temperature regulation. Moreover, fluids are also essential to boost your body’s blood volume. This helps support the growing uterus and placenta as well as minimises the risk of dehydration-related complications.

Lastly, one of the less celebrated roles of hydration is its significance in regulating the body’s waste removal. Consuming water and keeping yourself hydrated supports sufficient kidney function and prevents common pregnancy issues like constipation and UTIs. Hydration is more than just ingesting a cup or two of beverages that cater to your preferences. Hence, understanding and consuming refreshing and safe drinks for pregnancy are essential strategies to support your overall well-being.

Let’s discuss how one can navigate thirst with a range of safe smoothies and drinks that make for stellar choices to consume during pregnancy:

There is absolutely no surprise that water tops the hydration list! While you may prefer flavoured drinks to curb your cravings, water is still the most fundamental aspect to support nearly every bodily function, catering to your changing bodily demands. One should aim to consume at least 8 to 12 cups of water daily as a starting point.

Milk is an integral part of our diet. It not only helps hydrate oneself but also makes for an excellent source of calcium and vitamin D. Both of these are essential for your child's development and overall growth. If you are not keen on drinking pasteurised milk, you may always whip up milkshakes (with no or less sugar) and golden milk. Individuals with lactose intolerance can always opt for alternatives like soy milk, almond milk, or lactose-free milk fortified with calcium.

Now, drinking water throughout the day can become boring after a point. Here is where fruit-infused water comes to your rescue. It infuses the natural sweetness and nutrients of your favourite ingredients in your water. Some popular flavour combinations to try are lemon, ginger, cucumber, mint, as well as mixed berries.

Red raspberry leaf tea is a famous pregnancy ally throughout the world. It is said to help expecting mothers by reducing nausea and vomiting, primary markers present throughout the pregnancy. The tea is high in antioxidants, relays anti-inflammatory benefits, and is generally safe to consume during pregnancy.

Smoothies are a delightful way to satisfy your untimely pregnancy cravings in a jiffy. It offers versatility, a mix of nutrients as well as the enjoyment of creating your unique treat. All you need to do is blend a few varieties of fruits like banana, mango or berries with vegetables, like spinach, yoghurt, and milk or a milk alternative, into a smooth drink.

One of nature's finest natural electrolyte replenishers is the refreshing coconut water. It can prove to be a beneficial source of nutrients to sustain morning sickness, acid reflux as well as warm, torrid months. However, ensure that it doesn’t replace water in your diet and enjoy it in moderation due to its natural sugar content.

Herbal tea can be another way to soothe your stomach and aid digestion during pregnancy. Certain herbal teas that are caffeine-free are generally considered safe to consume as a to-be mother. Some pregnancy-safe teas that you may include in your diet are ginger, peppermint and lemon tea in moderate amounts.

*Please consult with your nutritionist or gynaecologist before you start consuming any of these drinks during your pregnancy.

While there are a range of smoothies, water and teas that are encouraged to maintain hydration, there are also some drinks that are best to avoid for a healthy pregnancy. These are:

Consumption of alcohol is strongly discouraged for expecting mothers, as it may result in drastic disorders such as Foetal Alcohol Spectrum Disorders (FASDs), stillbirth or impaired growth of the baby. Hence, it is best to abstain from alcohol throughout the term of your pregnancy.

Coffee or caffeine is another element expecting mothers tend to avoid. Well, you do not have to necessarily cut coffee entirely from your diet for better well-being; pregnant women essentially can limit their intake to at most 200mg per day. That said, it is also integral to note that excessive caffeine may increase the risk of miscarriage and low birth weight.

While carbonated sugary drinks and store-bought fruit juices may soothe the cravings, such beverages contain poor nutrition and excessive sugar, which can contribute to excessive weight gain. Reducing the consumption of such drinks and opting for healthier alternatives can potentially support a healthy pregnancy.

Alongside your nutritional needs, like staying hydrated and meeting most of your food cravings, pregnancy also brings along a host of changes in your body. One such symptom you may experience during this time is an increase in vaginal discharge. It is a completely normal phenomenon and is your body's way of protecting the birth canal from infections. Now, how do we manage it? A seamless way to do so is with a comfortable panty liner like the ALWAYS Extra Protect. These panty liners are crafted with odour-neutralising technology and an absorbing zone to help keep you fresh and confident throughout the day. Embracing such changes with the right support is essential for a cosy pregnancy.

• To make it more appealing, consider using a water bottle to keep track of your intake with a handful of ice cubes for refreshment during summer.

• Set reminders along the day to ensure you cover your daily water consumption.

• Incorporate hydrating fruits and vegetables like watermelon, cucumber, etc. to contribute to your overall intake.

• Discuss your personal fluid needs with your dietician or healthcare provider to get professional advice tailored to your bodily needs.

While alcohol and coffee are the infamous poster child of what not to consume for prenatal health, there are several hydrating beverages mentioned above that make for stellar options to cover a to-be mother's daily fluid quotient. Water, herbal tea like red raspberry leaf tea and other drinks not only serve as a vehicle to quench your thirst but also transport essential nutrients and supplements throughout your body. A win-win! So, take your pick among these to make hydration a fun-filled task.

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