In this article, I bring you 8 healthy drinks during pregnancy to refresh and hydrate you.
What can pregnant women drink?
What are the best things to drink when pregnant?
Eating healthy is very important during pregnancy as your health is linked to your baby’s. You should ensure that you have a balanced diet that includes proteins, carbohydrates, fibers, vitamins, minerals and adequate fats.
Necessary dietary changes during pregnancy:
When you become pregnant, you need to modify your diet a bit. You need to make sure that your food intake includes all necessary supplements for you and the growth of your baby. Your body needs extra calories and proteins during this time.
In addition to major nutrient supplements like proteins and carbohydrates, pregnant women also need additional micro-nutrients like
- Iron– To increase blood volume and for the development of a healthy placenta and growth of the baby.
- Folic acid– To prevent brain and spinal cord defects in the growing fetus.
- Calcium– For the development of the baby’s skeletal system and for stronger bones in the mom to be to support extra pounds of pregnancy.
- Fibers – To prevent the common problem of constipation during pregnancy.
Are only additional solid food supplements enough in pregnancy?
The answer is NO.
It is equally important to stay well hydrated during pregnancy as there is an increased blood supply to the foetus through the amniotic fluid. As you know, blood is mainly composed of water. Water is also the main source for the body for breast milk production.
Hence, it is also important to include healthy drinks in your pregnancy diet to prevent dehydration and to refresh yourself.
- Must read: Pregnancy Diet – The Complete Guide.
8 Healthy drinks during pregnancy:
Here are 8 refreshing drinks to make sure you get enough fluids during your pregnancy.
#1. Fresh fruit juices
Fruits are rich source of vitamins, minerals and fibers. Hence it is advisable for pregnant women to have at least one fruit juice daily.
- Fruits which are rich in fibers help to fight constipation during pregnancy.
- They also fulfill the additional fluid requirement by the body during pregnancy.
- You can add herbs like ginger or dry ginger powder to these juices to reduce the effects of symptoms like nausea and vomiting.
- Fruits like fresh oranges, guava, lemon, strawberries which are rich in vitamin C must be taken. However you should try to avoid citrus fruits if you have a sore throat and cold.
- Vitamin C is required for healthy bones, teeth and skin and helps to heal your wounds sooner and make iron absorption easier.
- The best juices for pregnancy are the ones prepared at home.
Fruits which should be avoided during pregnancy:
- Papaya – Raw and slightly ripe papayas have latex and papain enzymes which trigger uterine wall contractions and thus may lead to miscarriage. You can also read about consumption of papaya during pregnancy.
- Pineapple – This vitamin C rich fruit should also be avoided during pregnancy as it contains bromelain which cause softening of cervix which triggers premature labor pains. If you cannot resist yourself from this fruit, do consume only after consulting your gynecologist.
#2. Tender coconut water
This was one of my favorite drinks during my pregnancy due to its naturally regulated sweet taste and its refreshing effect, and of course, due to its health benefits.
- Tender coconut water is rich in proteins, minerals like potassium, magnesium, calcium and vitamin B and C.
- It is also a very good source of dietary fibers and thus helps to treat constipation problems during pregnancy.
- Potassium in coconut water helps regulating blood pressure.
- It also helps to relieve heartburn and acidity.
- Always get tender coconut which is clean, green in color
- See that the straws you are using are clean
- Don’t substitute coconut water with water or other necessary fluids
#3. Vegetable soups/ broth
Vegetable broth or soup is also a healthy way to include more vegetables in your pregnancy diet. While making vegetable soup, add ginger and garlic to enhance its nutritional benefit.
- It relieves symptoms of morning sickness
- Soups are great way to activate your taste buds
- Soups are rich in vitamins, minerals and dietary fibers
Following are a few vegetables you must include in your soup during pregnancy.
- Broccoli – It is rich in calcium, folate and vitamin K. Calcium and vitamin K are useful for development of bones of mother and baby. Folate reduces the chances of babies born with birth defects.
- Tomatoes – They are rich in Vitamin A and C. Fibers in tomatoes also help in smooth digestion.
- Carrot and beetroot – They are rich in vitamin A, fibers and potassium. Potassium helps in proper functioning of liver and removal of toxins from body.
- Green leafy vegetables – They are rich in iron and dietary fibers. Iron helps in formation of hemoglobin and thus aids in increasing blood volume.
- You may also try chilled cucumber mint soup to chill during summer.
You can also read about the tips for pregnancy care during summer.
#4. Herbal teas
If you are a tea or coffee lover, it time you cut down your caffeine intake and replace them with herbal teas in limited quantities. You can have lemon tea, tulsi mint tea, fennel seeds tea, lemongrass leaf tea etc.
- They are rich in anti oxidants
- They are also known to reduce pregnancy symptoms like nausea and vomiting
- They help improve your digestive system
- They provide various nutrients required by the body during pregnancy
- They are caffeine free
However, the herbal teas to avoid during pregnancy includes parsley tea as it may affect the growth of baby and increases risks of miscarriage and sage tea as it contains thujone which causes high blood pressure and miscarriage.
Note: Herbal tea should not be taken in abundant amounts and should be limited only to one or two cups or else it can cause issues in your pregnancy such as early labor, miscarriage, low birth weight of baby.
#5. Traditional homemade drinks
Apart from fruit juices, you may also take homemade drinks like jaljira, pudina juice, aam panna (boiled raw mango juice) during pregnancy.
- They are refreshing drinks, which cool you down
- They aid digestion process as well
#6. Buttermilk/ lassi
Buttermilk and lassi are the other great drinks to refresh and cool yourself in summer. You can take buttermilk or lassi two times a day.
- It contains good bacteria which are necessary for smooth digestive functions
- It is good way to keep yourself well hydrated
#7. Milk/ smoothies/ saffron milk
Milk is a must have during pregnancy. It is rich in calcium, proteins and vitamin D which are very essential during pregnancy. At least two cups of milk a day, is essential during pregnancy.
- Vitamin D and calcium are required for healthy bone development of your baby
- Proteins are essential for normal and healthy growth of baby
The moms to be who don’t like the taste of milk can have smoothies with milk and fruits which is also healthy option.
They may also try saffron milk (adding little quantities of saffron in warm milk).
- Adding a little saffron to milk helps to control blood pressure
- Many women also believe it an effective remedy to reduce mood swings during pregnancy
Last but not the least, water is the most essential drink during pregnancy. A pregnant woman should have minimum of 3 liters of water for a healthy pregnancy. Water should not be replaced by any other fluids.
- Include variety of these drinks everyday in your pregnancy diet instead of taking cup after cup of only one type of drink. It must be remembered that anything in abundant volume may keep your pregnancy in danger.
- Seek the advice of your gynecologist to learn pros and cons of any ingredients before including them in large amounts to your diet.
- Avoid packaged drinks during pregnancy as they have many preservatives which may be harmful during pregnancy.
You can also read about the 10 foods to be avoided during pregnancy.
Hope all you moms to be will find this article on healthy drinks during pregnancy useful.
Which are the drinks that make/made you feel refreshed during your pregnancy phase? Share with me in comments.