Staying hydrated during pregnancy is crucial, but not every beverage that quenches thirst is safe for a mom-to-be. From morning coffee to bedtime teas, the choices can get confusing. So, how do you know which drinks are actually good for you and your baby?We spoke to Dr. Sushruta Mokadam, consultant obstetrician at Motherhood Hospital, Kharadi, Pune, who rated the most common beverages consumed during pregnancy — from best to worst — and explained what makes them safe or risky.Water“Water is, without question, the safest and best drink during pregnancy,” says Dr. Mokadam. It aids digestion, maintains healthy circulation, and helps prevent dehydration, constipation, and urinary tract infections — all of which are common during pregnancy.She recommends drinking at least three litres of water daily. “If plain water feels boring, try adding slices of lemon, cucumber, or mint. Detox water can be a refreshing and healthy alternative,” she adds.MilkMilk is packed with calcium, protein, vitamin D, and iodine, all vital for the baby’s bone, tooth, and brain development. “Milk is one of the most wholesome drinks for expectant mothers, provided it’s pasteurized,” says Dr. Mokadam.She advises choosing between low-fat or full-fat milk based on your dietary needs. For those who are lactose intolerant or prefer plant-based options, fortified almond or soy milk can be good substitutes — as long as they’re enriched with calcium and vitamin D.Fresh Fruit Juices Freshly squeezed juices provide a good dose of vitamins, minerals, and antioxidants. “Juices like orange, pomegranate, or apple can help boost your well-being,” explains Dr. Mokadam.However, she cautions against overconsumption: “Juice lacks fiber and is high in natural sugars. One small glass a day is fine, but going overboard can lead to unnecessary calorie intake and affect blood sugar levels.”Herbal TeasMany pregnant women turn to herbal teas for relaxation or to ease nausea. “Mild herbal teas like ginger or chamomile in moderation can help with digestion or morning sickness,” says Dr. Mokadam.But not all herbs are safe. “Avoid teas with licorice root, pennyroyal, or unknown herbal blends. Always check with your doctor before adding any herbal tea to your routine,” she advises.Coffee and Black/Green Tea Caffeine crosses the placenta and can affect the baby’s heart rate. “It’s best to limit caffeine to less than 200 mg per day,” warns Dr. Mokadam. That’s roughly one small cup of coffee or two cups of tea. Too much caffeine may increase the risk of miscarriage or low birth weight.Soft Drinks, Energy Drinks, and Sugary Beverages These are high in sugar, artificial additives, and caffeine, with no nutritional value. “They can increase the risk of gestational diabetes, excessive weight gain, or even affect fetal growth,” says Dr. Mokadam.She advises cutting them out completely for better overall well-being.
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