Your Guide to Pregnancy-Safe Hydration

It’s the middle of summer, and you’re hot, tired, and very pregnant. All you want is to get home, put your feet up, and grab a cold, refreshing drink. You open the fridge and your eyes land on a colorful can of Bubblr. It looks so good, but is it safe? The question, "Can you drink Bubblr while pregnant?" immediately pops into your head. It’s confusing trying to remember all the drinks to avoid during pregnancy. Let’s clear things up so you can find a safe, satisfying sip without the stress.

Why Hydration Matters During Pregnancy

As we’re told by our doctors, midwives, doulas, and everyone who’s ever been pregnant, hydration is key during pregnancy. Of course, water is important for all of us — so important, in fact, that we can’t survive for more than a few days without it. However, pregnancy places extra demands on the body, and those demands call for extra water. Here’s why.

• Water is needed for fetal circulation. The little one is growing inside the womb, and their body, just like ours, is largely made of water. It’s crucial for their circulation system to bring in nutrients from the placenta in order to keep up with the growing demands of developing organs and tissues.
• It forms the basis for amniotic fluid. When it comes to fetal development, what’s surrounding the body is just as important as what’s inside. And what’s amniotic fluid made of? Mostly water!
• We need fluids to build up extra blood volume. Did you know that your blood volume increases by about 50% during pregnancy? That’s some hefty blood production going on behind the scenes.
• Hydration helps reduce swelling. Counterintuitive as it may seem, taking in more fluids helps the body release the extra water it’s holding on to.

How much should we be drinking exactly? Doctors recommend about 8–10 8-oz. glasses a day, but everyone’s needs are different and some people require more than that, especially those living in a hotter climate.

What Are the Best Drinks for Pregnancy?

What are the best drinks for pregnant women, and is there one best pregnancy hydration drink? Let’s dive right in!

1. Water: Your Non-Negotiable Thirst Quencher

As we already said, water is where it’s at, biologically speaking. An adult’s body is about 60% water, but a newborn baby’s is close to 78%! Water is the cornerstone of all body functions, and its importance skyrockets during pregnancy.

At the same time, you might be one of those people who can’t stomach the taste of plain water. Between morning sickness, odd cravings, and changes in our senses during pregnancy, the very thought of turning on the tap and gulping down glass after glass might have us gagging or running for the bathroom.

If that’s you, don’t worry! There are many ways to make water more palatable.

• Add electrolyte powder. Adding electrolyte powder will not only enhance the taste, but it will also boost the drink’s hydration power.
• Try sparkling water. You might be wondering, can I drink flavored sparkling water while pregnant? The answer is a resounding yes. Just as hydrating, those tangy bubbles make sparkling water taste a bit more exciting. Plus, there are many flavored varieties that add a fruity punch — just make sure it’s not loaded with sugar.
• Go nuts for coconut water. A natural isotonic beverage, coconut water helps you stay hydrated while replenishing lost electrolytes, such as sodium and potassium. It’s especially helpful in the third trimester, when dehydration can cause contractions.

2. Ginger Tea: A Natural Fix for Morning Sickness

Remember that morning sickness we mentioned earlier? Ginger can work wonders at relieving it. But there’s more! Here’s a look into the science-backed benefits of ginger:

• It has anti-inflammatory properties.
• It’s great for the heart.
• It helps stabilize blood sugar.
• It’s a natural pain reliever.
• It helps digestion.

3. Milk: Building Strong Bones for Two

That growing baby has a skeleton to build, and what are bones made of? Calcium! Milk is one of the best sources of this important mineral. Plus, it provides much-needed proteins and vitamin D. And while it might not be the first drink that comes to mind when we think of hydration, milk is actually 90% water, so it’s more than capable of relieving our thirst.

Not a fan of regular milk? No problem! Kefir and yogurt drinks offer all the benefits of milk with an added bonus — probiotic cultures that help digestion.

What About Caffeinated & Sparkling Drinks?

While the following drinks are not off-limits during pregnancy, it’s wise to approach them with a bit more caution.

1. Herbal Teas: Which Blends Are Safe?

All those wholesome-looking boxes of herbal tea at organic food stores might automatically fall into the “healthy” category in our mind, but tread carefully! If you’re pregnant, some herbal teas are safe, but others can have adverse effects.

Many herbal teas provide benefits during pregnancy:

• Rooibos is full of antioxidants, which support the immune system and protect both mom and baby from infections.
• Lemon balm is calming and works wonders as a natural sleep aid.

However, others are better to avoid for these few months:

• Peppermint can cause heartburn, which tends to get worse during pregnancy, especially in the third trimester.
• Saint-John’s-wort used to be considered off-limits during pregnancy, as it was thought to cause birth defects and miscarriage. While recent studies paint a milder picture, it’s best to be careful and consult with your doctor if you have doubts.
• Licorice root has been found to raise blood pressure in pregnant women.
• Black cohosh can stimulate contractions or induce labor and should be avoided, especially in the first trimester and during lactation.

2. Sports Drinks: Are They a Good Choice?

Another candidate for confusion? Gatorade. Given that replenishing electrolytes is crucial during pregnancy, you might be wondering, can I drink Gatorade while pregnant? Well, the answer is — maybe. For those engaging in intense physical exercise or are going through frequent bouts of vomiting or diarrhea, Gatorade could be a good choice. In addition to helping maintain electrolyte levels, it also provides a quick source of energy due to its high sugar content.

But is Gatorade good for pregnancy across the board? Not necessarily. For one thing, it’s notoriously high in sugar, which can add to unwanted weight gain while increasing the risk of gestational diabetes.

And those eye-catching bright colors? Well, if they look a bit artificial, that’s because they are. Unlike the sparkling water we mentioned earlier, Gatorade is full of artificial ingredients.

A Better Alternative: If you're looking for hydration and electrolyte balance without the high sugar content, consider making a homemade electrolyte drink using water, a small amount of sugar, salt, and natural flavoring like lemon juice. This provides the hydration and electrolyte replacement without the added chemicals and excessive sugars.

3. Fruit Juice: How Much Is Too Much?

What’s the best juice to drink when pregnant? As it turns out, it depends. Juices made from fresh fruits and vegetables are packed with essential vitamins and minerals, which help support a healthy pregnancy. Here are the highlights:

• Orange juice is rich in vitamin C, which enhances iron absorption — a crucial element during pregnancy to prevent anemia.
• Apple juice offers a good source of potassium and iron. It’s also rich in polyphenols, which have cardiovascular benefits.
• Beetroot juice is known to improve circulation and can help increase blood flow to the placenta.
• Kale and spinach juices are nutrient powerhouses. Both are loaded with folic acid, which is crucial for the development of the baby’s neural tube.

However, before going on a juice craze, beware: not all are created equal. While fresh-squeezed juices are a healthy choice for pregnant and nonpregnant folks alike, the store-bought variety can be a sugar-saturated diet disaster. Another important consideration? Make sure it’s pasteurized. Unpasteurized juices can carry bacteria such as E. coli, salmonella, or listeria, which are harmful during pregnancy.

4. A Closer Look at Bubblr

Sparkling water can be a lifesaver when you’re craving something more exciting than plain water. One popular option is Bubblr, an antioxidant sparkling water that boasts some appealing benefits. It’s low in sugar, vegan, and uses natural flavors and colors, which sounds great on the surface. It’s marketed as a healthier alternative to soda, with added vitamins to support your immune system. But when you’re pregnant, it’s always smart to look a little closer at the label. While it might seem like a simple, bubbly treat, a few ingredients in Bubblr are worth examining before you make it your go-to pregnancy drink.

The Concern with Vitamin A
One of the first things you might notice on a can of Bubblr is its Vitamin A content. Each can contains 450mcg, which is about 50% of the recommended daily amount. While Vitamin A is essential for your baby’s developing organs, eyes, and bones, it’s a nutrient where more isn’t necessarily better. In fact, excessive amounts of certain types of Vitamin A (specifically preformed Vitamin A, or retinol) have been linked to birth defects. Since you’re also getting Vitamin A from prenatal vitamins and other foods, it’s easy to go over the recommended limit without realizing it. It’s a good idea to keep an eye on your total intake and chat with your doctor about it.

Caffeine, Guarana, and Other Additives
Another key ingredient to note in Bubblr is caffeine. But it’s not just listed as “caffeine”; the drink also contains guarana seed extract. Guarana is a plant native to the Amazon, and its seeds contain about twice the concentration of caffeine found in coffee beans. This means you’re getting a double dose of stimulants. While the total caffeine amount in one can might fall within the safe daily limit for pregnancy, it’s something you need to account for. If you’ve already had a morning coffee or some tea, adding a can of Bubblr could push you closer to that 200 mg daily caffeine ceiling than you think.

What About the Sweetener Erythritol?
To keep its sugar content low, Bubblr uses erythritol, a type of sugar alcohol. Erythritol occurs naturally in some fruits and fermented foods and is a common sugar substitute because it has virtually no calories. For the most part, it’s considered safe to consume during pregnancy. However, some people find that sugar alcohols can cause digestive upset, like bloating or gas, especially in large amounts. Since pregnancy can already make your digestive system a bit sensitive, it’s worth paying attention to how your body reacts. If you find it causes you any discomfort, you might want to choose a different sparkling water.

5. Understanding Caffeine Risks and Limits

Caffeine is one of the most talked-about topics when it comes to pregnancy nutrition. For many of us, a morning cup of coffee is a non-negotiable ritual, so the thought of giving it up can be daunting. The good news is that you don’t necessarily have to eliminate it completely. However, medical experts agree that it’s important to moderate your intake. The reason for this caution is that caffeine is a stimulant that can cross the placenta and reach your baby. Since your baby’s metabolism is still developing, it can’t process caffeine as efficiently as you can, which is why setting clear limits is so important for their health.

Why You Should Limit Caffeine
When you consume caffeine, it increases your heart rate and blood pressure, and it can do the same for your baby. Because a fetus’s system is so immature, it can’t break down the caffeine effectively, meaning it stays in their bloodstream for longer. High levels of caffeine consumption during pregnancy have been associated with an increased risk of certain complications, including miscarriage and low birth weight. Limiting your intake helps reduce these risks and supports a healthier environment for your baby’s development.

Staying Under the 200 mg Guideline
So, what does 200 milligrams of caffeine actually look like? It’s roughly the amount in one 12-ounce cup of brewed coffee. However, caffeine content can vary widely depending on the type of bean and brewing method. An 8-ounce cup of black tea has around 50 mg, while a can of cola has about 40 mg. To stay under the guideline, it’s helpful to be mindful of all the sources in your diet, including less obvious ones like chocolate, some pain relievers, and drinks containing guarana. Reading labels and maybe even switching to decaf or half-caf can make it easier to enjoy your favorite drinks without worry.

Drinks to Completely Avoid During Pregnancy

Finally, there are also a few drinks that are better to leave in the pantry (or the grocery store) until your little one is born (and maybe even afterwards!). Here’s the gist:

• Alcohol is a definite no-go. It’s a well-known fact that alcohol harms the unborn baby. While the risk is highest in the first trimester when the neural tube that forms the basis of the nervous system is developing, there’s never a safe time for booze in those crucial nine months.
• Energy drinks often contain very high levels of caffeine and other stimulants that aren’t recommended for expecting mothers. Caffeine can cross the placenta, and high amounts have been linked to an increased risk of miscarriage, premature birth, and low birth weight.
• Unpasteurized (Raw) Milk and Juices can harbor dangerous bacteria like Listeria, Salmonella, and E. coli, which can be incredibly harmful to a developing fetus and could lead to serious infections or complications.
• Kombucha has become a popular health drink, praised for its probiotic benefits. However, it’s not recommended during pregnancy for a couple of important reasons. First, the fermentation process produces a small amount of alcohol. While the level is typically low, no amount of alcohol is considered safe during pregnancy. Second, most kombucha is unpasteurized to preserve its live cultures, which means it carries the same risk of harmful bacteria as raw milk or juice.
• Tonic Water contains an ingredient called quinine, which gives it its signature bitter taste. While you’d have to drink a lot of it to cause a problem (more than a liter a day), high amounts of quinine have been linked to withdrawal symptoms in newborns. Given this potential risk, it’s wise to limit your intake and drink tonic water only occasionally, if at all.

Making Healthy Choices for You and Baby

Pregnancy can be a confusing time, but choosing what to drink doesn’t have to be! If you want to learn more about “hydrating for two,” check out our blog “Pregnancy Beverages: What To Drink and What To Avoid.” Have a happy pregnancy!

Frequently Asked Questions

I find plain water so boring. Besides sparkling water, what are some other good ways to stay hydrated?
I completely get it — sometimes plain water just doesn't cut it. A great option is coconut water, which is naturally packed with electrolytes like potassium. You can also try adding electrolyte powder to your water for a flavor and hydration kick. Another fantastic choice is milk or a yogurt drink like kefir. Not only are they mostly water, but they also provide the calcium your growing baby needs for strong bones.

The article mentions Bubblr, but what's the general rule for other "healthy" energy or vitamin drinks?
That's a great question because so many drinks are marketed as healthy alternatives. The best approach is to become a label detective. Look closely at the caffeine content, especially if it comes from sources like guarana, which is more concentrated than coffee. Also, check the vitamin amounts. While vitamins are good, it's possible to get too much of certain ones, like Vitamin A, especially when you're already taking a prenatal supplement. When in doubt, it's always best to stick with simpler drinks or chat with your doctor.

Why is it so important to choose pasteurized juices and milk?
Pasteurization is a simple