What to drink during pregnancy (and what to avoid)
How much water to drink in pregnancy, which drinks are safe, how to handle caffeine and herbal teas, and the drinks to avoid completely.
Staying hydrated matters more in pregnancy: water helps form amniotic fluid, carries nutrients to your baby, prevents constipation and urinary infections, and eases swelling and headaches. Here is what to drink, and what to skip.
How much water should I drink when pregnant?
ACOG suggests 8 to 12 cups (about 2 to 3 liters) of water a day. You need more in hot weather, when you exercise, and if you are vomiting. A good sign you are drinking enough is pale yellow pee.
Tips to drink more:
- Keep a refillable bottle with you
- Add lemon, cucumber, mint or berries for flavor
- Have a glass with every meal and snack
- Eat water-rich foods like watermelon, cucumber, oranges and soups
- Drink earlier in the day so you aren't up all night
Safe drinks in pregnancy
| Drink | Is it safe? | Tips |
|---|---|---|
| Water and sparkling water | Yes | Your best everyday choice |
| Milk and fortified plant milk | Yes | Choose pasteurized. Great for calcium |
| 100% fruit juice | Yes, in moderation | Pasteurized only; up to one small glass a day because of the sugar |
| Coffee and tea | Yes, with limits | Keep total caffeine under 200 mg a day |
| Decaf coffee and tea | Yes | |
| Common herbal teas (ginger, peppermint, rooibos) | Usually, in moderation | One to two cups a day; check less familiar herbs |
| Smoothies | Yes | Use pasteurized milk or yogurt and washed fruit |
| Coconut water | Yes | Useful after vomiting; watch the sugar |
| Electrolyte drinks | Occasionally | Helpful when unwell or in the heat |
| Soda | Limit | Cola contains caffeine; all soda adds sugar |
Drinks to avoid in pregnancy
- Alcohol. There is no known safe amount or safe time to drink alcohol in pregnancy. It can cause fetal alcohol spectrum disorders. Alcohol-free beer and wine (under 0.5%) are a good swap.
- Energy drinks. High in caffeine and other stimulants.
- Unpasteurized (raw) milk and fresh-pressed juices that haven't been pasteurized, because of the risk of listeria and other bacteria.
- Kombucha made at home or unpasteurized, which can contain alcohol and bacteria.
- High-dose herbal remedies and teas without checking with your provider.
Caffeine: how much is too much?
Keep caffeine to 200 mg a day or less, about one 12 oz cup of brewed coffee. Remember it adds up across coffee, tea, cola, energy drinks and chocolate. See our full caffeine guide.
Frequently asked questions
Can I drink sparkling water while pregnant?
Yes. Plain sparkling water is just as hydrating as still water, though the bubbles can make heartburn or bloating worse for some people.
Is it safe to drink tap water in pregnancy?
In most places, yes. If you have a private well or are unsure about your water supply, check with your local water authority.
I drank alcohol before I knew I was pregnant. What should I do?
Stop drinking now, and mention it to your provider. Many people drink before they know they are pregnant, and the risk of harm from small amounts early on is low. The most important thing is to avoid alcohol from now on.
Sources
- ACOG: How much water should I drink during pregnancy?
- NHS: Foods to avoid in pregnancy
- CDC: Alcohol use during pregnancy
General information only, not medical advice. Always follow the guidance of your doctor or midwife.
History of updates
- : Published.
Keep reading
Pregnancy diet: what to eat and what to avoid
A simple guide to eating well in pregnancy: the nutrients that matter most each trimester, the foods to avoid, and easy meal ideas.
Prenatal vitamins: what you need in each trimester
Which prenatal vitamins and supplements you need in pregnancy, when to start them, and how needs for folic acid, iron, vitamin D and DHA change by trimester.
Caffeine during pregnancy: how much coffee is safe?
The safe caffeine limit in pregnancy is 200 mg a day. See how much caffeine is in coffee, tea, soda and chocolate, and tips for cutting back.