Best Drinks for Pregnancy: What to Sip and What to Avoid
Choosing the right drinks during pregnancy is just as important as eating well. This guide covers the best pregnancy-friendly beverages, what to limit, and which drinks to avoid entirely so you can stay hydrated and nourished safely.
The Best Drinks for Pregnancy
Water
Water is the top choice for pregnancy hydration. Your blood volume increases significantly during pregnancy, and your body also produces amniotic fluid, all of which requires more water than usual. Staying well hydrated supports digestion, helps prevent constipation (a common complaint in pregnancy), and reduces the risk of urinary tract infections. Aim for around six to eight glasses of fluid a day, with water making up the bulk of that.
If you find plain water unappealing — which is common, especially in the first trimester when nausea is at its peak — try adding a slice of lemon, cucumber, or a few mint leaves. Sparkling water is fine too.
Milk
Pasteurised cow's milk is an excellent pregnancy drink. It provides calcium, protein, iodine, and B vitamins, all of which are important for your baby's development and your own health. Full-fat, semi-skimmed, and skimmed are all safe options. Always ensure milk is pasteurised — raw (unpasteurised) milk should be avoided in pregnancy due to the risk of harmful bacteria.
Pasteurised plant-based milks — oat, almond, soy, or coconut — are also safe. Check that they are fortified with calcium and iodine, as unfortified versions may not provide the same nutritional support.
Herbal Teas
Many herbal teas are safe and soothing during pregnancy. Good options include:
- Ginger tea — widely used to ease nausea, particularly in the first trimester
- Peppermint tea — helpful for indigestion and bloating
- Rooibos — naturally caffeine-free and a pleasant alternative to regular tea
Stick to one or two cups a day of any herbal tea, and choose single-ingredient or well-known blends from reputable brands. Some herbal teas are not safe in pregnancy (see below).
Fruit Smoothies and Juices
Fresh fruit smoothies made with pasteurised ingredients can be a useful way to get vitamins and minerals, particularly if your appetite is poor. Choose pasteurised juice rather than freshly pressed unpasteurised juice, which can carry bacteria. Be mindful of portion sizes — fruit juices and smoothies contain natural sugars and count towards your daily sugar intake. One small glass (around 150ml) per day is a reasonable amount.
Coconut Water
Coconut water is a useful source of electrolytes, particularly if you have been vomiting due to morning sickness. It is naturally low in calories and free from caffeine. Choose plain, unsweetened versions where possible.
Drinks to Limit or Avoid
Caffeine
Caffeine is present in tea, coffee, energy drinks, cola, and even chocolate. The NHS advises limiting caffeine to 200mg per day during pregnancy, as higher intakes have been associated with pregnancy complications. Roughly, 200mg equates to:
- About one mug of filter coffee
- Two mugs of instant coffee
- Two to three mugs of tea
- Five cans of cola
Remember that caffeine adds up across the day from multiple sources. If you are a heavy coffee drinker, it is worth switching some cups to decaffeinated versions, which are safe in pregnancy.
Alcohol
The NHS advises that no safe level of alcohol in pregnancy has been established. The safest approach is to avoid alcohol entirely throughout pregnancy. Drinking alcohol during pregnancy is associated with a range of risks to the baby, and the first trimester — when many women are still unaware they are pregnant — is a particularly sensitive period.
Unpasteurised Juices and Milk
Freshly squeezed juice sold at markets, juice bars, or farm shops may not be pasteurised. Unpasteurised drinks can harbour bacteria such as E. coli, which poses a higher risk to pregnant women. Check labels and, when in doubt, opt for pasteurised alternatives.
Energy Drinks
Energy drinks typically contain high levels of caffeine, often exceeding the daily limit in a single can. Many also contain other stimulants and high amounts of sugar. They are best avoided entirely during pregnancy.
Some Herbal Teas
While many herbal teas are safe, some should be avoided. Teas containing licorice root should not be consumed in large amounts during pregnancy. Avoid herbal blends with unfamiliar or unlisted botanical ingredients. Raspberry leaf tea is sometimes suggested for use in late pregnancy but should not be taken before 32 to 37 weeks — always check with your midwife before introducing it.
Frequently Asked Questions
What is the best drink during pregnancy?
Water is the best drink for pregnancy — it hydrates without caffeine, sugar, or unnecessary additives. Pasteurised milk is also an excellent choice for additional nutrition.
Can I drink herbal tea while pregnant?
Most herbal teas, including ginger, peppermint, and rooibos, are safe in moderation during pregnancy. Limit yourself to one or two cups per day and avoid blends containing licorice root or any ingredients you cannot identify. If you are unsure, check with your midwife.
How much caffeine is safe in pregnancy?
The NHS recommends a maximum of 200mg of caffeine per day during pregnancy. This is roughly equivalent to one mug of filter coffee, two mugs of instant coffee, or two to three mugs of tea. Caffeine from all sources — including chocolate and cola — counts towards this limit.
This article is for informational purposes only and does not constitute medical advice. Always consult your midwife, GP, or a registered dietitian for personalised guidance during pregnancy.
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