The Best Non-Alcoholic Drinks for Pregnancy While Out or at Home

Ever wondered why pregnant women glow? Science chalks it up to an increased amount of blood flow, which makes skin look brighter. Surely, though, no longer drinking alcohol—a substance that dehydrates you—has got to count for something!

If you’ve been a fan of the occasional glass of wine or cocktail before your baby bump made its debut, you might be wondering, “What’s a mom-to-be to sip on now?” Fear not. There are so many tasty non-alcoholic drinks for pregnancy; you won’t even miss the buzz (which only lasts 20 minutes anyway).

In this article, we’ll look at what you can look forward to drinking at home or at a bar while pregnant and ways to stay healthy. Cheers to new beginnings and yummy, alcohol-free sips!

What Are the Risks of Drinking While Pregnant?

We know there’s a lot of information (and misinformation) out there about what’s safe and what’s not during pregnancy.

Let’s chat about alcohol for a sec. While you might have heard that a little bubbly here and there is okay, the safest bet for your baby’s health is to skip it altogether during pregnancy. 

When you have a drink, that little one inside you does, too. And this can lead to some serious complications, like miscarriage, stillbirth or even fetal alcohol spectrum disorders (FASDs).

According to the Center for Disease Control and Prevention, kiddos with FASDs can face challenges that last a lifetime. 

So, as you decide on your drink of choice, just remember: There are plenty of delicious non-alcoholic options to enjoy!

What Drinks Should Women Avoid During Pregnancy?

Ever been tempted by that trendy adaptogen drink everyone’s raving about on social media? Or wondered if that fresh-squeezed juice from your favorite brunch spot is okay?

Let’s break it down:

Beer, Wine, and Liquor

Okay, let’s start with the most obvious. Alcohol (in any form like red wine, beer, or spirits) is definitely a no-go for pregnant women. As we mentioned, it can lead to various complications like premature birth and developmental issues.

Functional and Adaptogenic Beverages

Those trendy adaptogen drinks like Kin Euphorics and kombucha might look appealing, but some ingredients can be iffy during pregnancy.

For instance, large amounts of turmeric, which is an adaptogen, might act as a uterine stimulant, and some studies suggest ashwagandha could pose risks like miscarriages. Skip the functional beverages for now, or at least talk to your doctor to be sure.

Unpasteurized Juices

Fresh-squeezed fruit juice, especially from juice bars, restaurants, or grocery stores, can contain harmful bacteria like E. Coli. It’s very important to ensure that any juice you’re consuming is pasteurized to kill any potential pathogens.

Too Much Caffeine

According to The American College of Obstetricians and Gynecologists (ACOG), moderate caffeine intake of less than 200 mg or about two, six-ounce cups per is generally considered safe during pregnancy.

Note that caffeine is not only found in coffee but also in certain teas, chocolate, energy drinks, and soft drinks.

Energy Drinks

This one shouldn’t be a surprise. Energy drinks often contain high levels of caffeine and other ingredients not recommended for pregnant women, such as taurine. They can lead to increased heart rate and blood pressure, which can cause complications during pregnancy.

Diet Sodas

They might be calorie-free, but diet sodas often contain artificial sweeteners like aspartame, which have been a topic of debate regarding their safety during pregnancy. It’s best to consume them in moderation or opt for natural sweeteners. You also might want to try swapping your favorite cola for soda water or flavored sparkling water.

Unpasteurized Dairy Products

Just like with unpasteurized juice, unpasteurized milk can contain harmful bacteria. Always make sure that any milk or dairy product consumed is pasteurized.

Hibiscus Tea

While hibiscus tea is refreshing, it may not be the best choice for expecting mothers. According to 2019 research, hibiscus can regulate hormones impacting menstruation, potentially leading to the onset of periods.

This effect, known as the emmenagogue effect, means hibiscus can stimulate blood flow to the uterus, possibly causing cramping, bleeding, early labor, or even miscarriage. So, hold off on that Agua de Jamaica for now!

This might seem like a lot, but please keep in mind that it’s all about keeping you and your little one safe and healthy. 

Now, let’s look at what you can look forward to imbibing!

Best Non-Alcoholic Beverages for Pregnancy

Pregnancy doesn’t mean you have to miss out on life’s little pleasures. Here’s a curated list of refreshing and nutritious drinks that are perfect for expecting mothers, along with some delightful mocktails for those special occasions:

Water

Staying hydrated is paramount. Water aids in the absorption of essential nutrients from prenatal vitamins. For optimal health, choose filtered tap water or BPA-free bottled water. The ACOG suggests consuming 8 to 12 cups (64 to 96 ounces) daily. That’s about two, large Stanley Tumblers!

Milk

As your baby’s bones develop, dairy milk becomes invaluable. It’s a rich source of calcium and protein. Always opt for pasteurized milk to steer clear of harmful bacteria.

Herbal Teas (i.e. Ginger and Peppermint)

For tea lovers, herbal teas are a great and comforting alternative to your regular teas. They’re caffeine-free and can help alleviate nausea, especially ginger tea. However, always consult with a healthcare provider before introducing new herbal teas.

Orange Juice

Craving something fruity? Orange juice is a great and refreshing choice, packed with vitamin C and folic acid. Ensure you choose fortified and pasteurized varieties.

Coconut Water

Coconut water is rich in natural electrolytes and is an excellent alternative to your commercial sports drinks like Gatorade. A tropical treat, coconut water is excellent for hydration, nausea relief, and replenishing essential electrolytes.

Smoothies

Smoothies are a tasty avenue to essential vitamins, minerals and fiber. Here are our top smoothie picks for pregnant women:

Green Goddess Smoothie

What You’ll Need:

• 1 cup spinach (rich in iron and calcium)
• 1/2 avocado (packed with healthy fats and folic acid)
• 1/2 banana (provides potassium and energy)
• 1 cup almond milk (a dairy-free source of calcium)
• 1 tablespoon chia seeds (for omega-3 fatty acids and fiber)
• A dash of honey or agave for sweetness (optional)

How To Prepare:

Blend all the ingredients together until smooth. Pour into a glass and enjoy!

Berry Bliss Smoothie

What You’ll Need:

• 1/2 cup blueberries (antioxidants and vitamin C)
• 1/2 cup strawberries (vitamin C and folate)
• 1 cup Greek yogurt (protein and calcium)
• 1 tablespoon flax seeds (omega-3 fatty acids)
• 1 cup orange juice (vitamin C and folate)

How To Prepare:

Combine all ingredients in a blender and blend until creamy. Serve chilled. Combine all ingredients in a blender and blend until creamy. Serve chilled. Garnish with an orange slice or any other fresh fruit.

Tropical Glow Smoothie

What You’ll Need:

• 1/2 cup pineapple (vitamin C and bromelain to aid digestion)
• 1/2 cup mango (vitamins A and C)
• 1/2 cup coconut water (hydration and electrolytes)
• 1 tablespoon pumpkin seeds (zinc and magnesium)
• A small piece of ginger (helps with nausea)

How To Prepare:

Mix all the ingredients in a blender until you achieve a smooth consistency. Pour into a glass and savor the tropical flavors.

Always ensure the ingredients you choose are safe for consumption during pregnancy and are thoroughly washed before use.

Best Mocktails to Order Out While Pregnant

Whether you’re brunching with friends, attending a social gathering, or just craving a fancy sip without the alcohol, check out these awesome mocktails with 0% abv:

Ginger Lime Fizz

A blend of ginger ale, fresh lime juice and club soda, this drink offers a zesty kick, perfect for rejuvenation.

Virgin Mojito

This non-alcoholic version of the classic mojito combines muddled mint leaves, lime juice, a touch of sugar or honey, and club soda for a refreshing experience.

Pomegranate Spritzer

This drink is a health-boosting mix of pomegranate juice, club soda, and a twist of lime.

Remember, always consume (even mocktails) in moderation and consult with healthcare professionals or dietitians when in doubt.

Alcohol-Free Wine, Beer, and Spirits

With the rise of the low and no-alcohol moment, non-alcoholic wine (think ALLAY and Surely), craft beer (Ration ALE), and spirits (like Seedlip) are cropping up left and right.

But, can you enjoy, say, a glass of sparkling wine that’s had the alcohol removed?

Yes, it is safe! (And no, it doesn’t have to taste like glorified grape juice).

The alcohol content in these beverages is either 0 or 0.5% abv, which is classified as non-alcoholic.

With alcohol alternatives, you can enjoy your favorite flavor profiles and make virgin versions of practically any cocktail. You would never know it wasn’t the real thing!

Check out our lists of best non-alcoholic drinks at Whole Foods, Sprouts, Trader Joe’s, and BevMo!

Proven Ways to Stay Healthy and Thrive Post-Pregnancy

Last but not least, in addition to hydrating with the right liquids before and after pregnancy, here are some ways to boost your health after giving birth:

Prioritize Mental Health

It’s okay to feel overwhelmed. Postpartum depression and anxiety are more common than you might think. If you ever feel like you’re struggling, reach out. Whether it’s a support group, mindfulness practices or therapy, there’s help available.

You’re not alone in this. Remember, taking care of your mental health is a crucial part of being the best mom you can be.

Engage in Regular Physical Activity

Once cleared by your healthcare provider, gradually reintroduce exercise into your routine. Whether it’s walking, yoga, or strength training, physical activity can boost your mood, improve sleep, and help shed excess weight. Plus, it’s a great way to have some “me time.”

Nourish Your Body

Eating a balanced diet rich in nutrients supports both your health and your baby’s, especially if you’re breastfeeding. Consider consulting a nutritionist who can guide you on the best foods to eat post-pregnancy. And always stay hydrated!

Seek Alternative Social Outlets

To avoid the “mommy wine culture,” consider joining groups or activities that don’t revolve around alcohol.

Book clubs, mommy-and-me classes, crafting groups, or even coffee meet-ups can provide social interaction without the pressure of drinking.

Remember, it’s okay to seek out new friendships or groups that align with your post-pregnancy lifestyle and values.

Embrace a Health-Forward Motherhood Journey

Every mom’s journey is unique. Pregnancy and post-pregnancy bring about a whirlwind of changes, both physically and emotionally.

While these beverages can offer a delightful pick-me-up, always remember to listen to your body. If something doesn’t feel right or if you have questions about your diet, especially when breastfeeding, don’t hesitate to reach out to a healthcare provider or lactation consultant about any dietary changes, especially when breastfeeding.

And as you enjoy these nourishing drinks, take a moment to celebrate the incredible journey of motherhood. Whether you’re cradling your baby or taking a well-deserved break, know that you’re doing an incredible job.

Cheers to you, supermom!