What To Know About Sparkling Water During Pregnancy

The standard formula for sparkling water is simple: It’s still water that’s pressurized and infused with CO2 (carbon dioxide), which gives it its signature effervescence.

Seltzers and sparkling water are excellent zero- or low-calorie alternatives to sugary sodas, juices, and alcoholic beverages. Many are also flavored for extra enjoyment—and there’s no evidence to suggest they produce negative health effects, pregnant or not.

In fact, when you’re pregnant, sparkling water may actually introduce some pro-pregnancy perks.

Combatting Nausea

Nausea—especially in the mornings—is a hallmark symptom of pregnancy, particularly in the first trimester. Sparkling water’s soothing fizz can help many people find relief from unsettled stomachs.

Enhancing Hydration

Hydration is key during pregnancy, providing numerous services to you and your growing baby:

• Assists in digestion
• Helps your body create more blood
• Boosts nutrient circulation to your baby
• Pads the amniotic fluid surrounding your baby
• Promotes urinary health and detoxification

The American College of Obstetricians and Gynecologists recommends people consume between 64 and 96 oz. of water daily during pregnancy. If you’re bored of still tap water, you can count on sparkling to help you meet your hydration needs.

Versatile Alcohol Substitute

For those missing happy hour, sparkling water can be an excellent alternative to alcohol—or an excellent base for A+ mocktails. With its explosive popularity in recent years, there are countless flavor profiles to explore and enjoy.

That said, certain sparkling seltzers may be better for you than others: Be mindful of those that contain added sugars, which can rack up your sugar intake inadvertently.

Drinks of Choice: How They Compare During Pregnancy

The virtues of sparkling water aside, it is important to monitor your intake of other choice beverages during pregnancy. While some drinks are 100% harmless, others can be harmful in excessive (or, in alcohol’s case, any) amounts.

Let’s take a look at some common beverages and how they measure up when you’re pregnant.

Alcohol

The science on alcohol in pregnancy is decisive: No amount of alcohol is safe to drink while you’re pregnant. Because alcohol crosses the placenta, it can be ingested by your growing fetus and interfere with normal development.

In fact, drinking alcohol while pregnant is associated with numerous fetal health risks known as fetal alcohol spectrum disorders (FASDs). These disorders can significantly and adversely impact your baby’s physical development, as well as behavioral, intellectual, and other abilities later in life.

With that, it’s best to abstain from alcohol during pregnancy.

Coffee

There’s no need to swear off coffee when you’re pregnant, but it is important to limit and monitor your caffeine intake. The American College of Obstetricians and Gynecologists advises having 1 12-oz. cup of coffee per day and capping your caffeine intake at 200 mg. There are suitable coffee substitutes for pregnant women who miss their daily coffee runs.

Remember: Not only is caffeine present in coffee but it’s also found in other caffeinated beverages and some common snack foods, like energy bars.

If you’re concerned about your caffeine consumption, these guidelines can help you stay in the safe zone for the duration of your pregnancy:

• Stick to decaf coffee – Decaf coffee only contains about 3% of the caffeine of a standard, caffeinated coffee.
• Experiment with coffee alternatives – Some yummy substitutes include chicory coffee, dandelion tea, and golden milk.
• Read your labels – Keep an eye on nutrition labels on gum, coffee ice creams, protein bars, and other items that may contain caffeine in trace or substantial amounts.

Soda

Soda falls into the “occasionally okay” category when you’re pregnant. While it won’t cause harm in limited quantities, soda can contain high amounts of both sugar and caffeine. You can drink soda as long as you drink in moderation.

It’s best to reduce your consumption or stick to caffeine-free or low-sugar options during pregnancy. You may want to avoid too much artificial sweetener, as well. Flavored seltzers are an excellent alternative if you’re giving up soft drinks on the road to parenthood.

Kombucha

Can you drink kombucha while pregnant? You may want to reconsider this beverage. Kombucha’s health benefits are well-documented, but several attributes make this drink worth reconsidering during pregnancy:

• Trace alcohol – Because it’s fermented, kombucha contains a small amount of alcohol. Though store-bought options typically have less than .5%, homemade brews can be significantly higher. In other words—at least while you’re pregnant—it’s best to pass on the batch offered by the homesteader-fermentation enthusiast next door.
• Some caffeine – Kombucha is usually made from black tea, which contains caffeine. If you’re already drinking coffee in the morning, it’s important to be mindful of how much caffeine is in your brand of choice.
• Lots of sugar – It depends on the brand, but some kombuchas can contain a lot of sugar to cut the naturally bitter taste. If you’re being mindful of sugar—whether due to gestational diabetes or simply as a measure of health—be sure to read your labels or choose a low-sugar option.

Juice

Drinking fresh-squeezed juices can be an excellent way of upping your nutrient intake, but they tend to be high in natural sugars. If you’re big on juicing, it can help to stick to vegetables like celery, kale, or other leafy greens, as well as lower-fructose fruits like citrus, strawberries, and kiwis.

As for store-bought juices like orange juice, keep an eye out for low-sugar options.

Milk

Calcium is crucial during pregnancy, as it helps your baby grow a strong skeletal system—particularly in the third trimester. Milk is an exceptional source of calcium as well as protein, making it a great drink to have on its own or in recipes like oatmeal.

To protect your baby’s health, choose pasteurized milk—this lowers your risk of ingesting harmful bacteria. If you’re not a fan of cow’s milk, nut milks fortified with calcium and vitamin D are an excellent substitute.

Tea

For the most part, teas can be a tremendously supportive beverage to enjoy during pregnancy. Not only can herbs like chamomile and ginger help assuage digestion, but they can also lend a sense of calm at a time when you’ll want to keep your stress levels low.

Just be aware that black and green teas can be high in caffeine.

Energy Drinks

Energy drinks can be as high (or higher) in caffeine than coffee. Some energy beverages also contain other stimulants that pregnant women are advised to avoid entirely, like guarana. Plus, energy drink supplements may not be regulated by the FDA, which means they could contain risky ingredients that could jeopardize fetal health.

So, for the nine months you’re pregnant, it’s best to cut out energy drinks entirely.

Electrolyte-Infused Drinks and Sports Beverages

Sports drinks can be beneficial for hydration, especially for the active parent-to-be. That said, it’s important to be mindful of the sugar content: Many contain added sugars and flavoring.

If your goal is hydration, electrolyte packets or natural alternatives like coconut water may be a more health-forward way to get the job done.

6 Tips for Safely Enjoying Beverages During Pregnancy

There’s a lot to stay on top of during pregnancy, so when it comes to beverages, it can help to stick to the golden rule of general health: Keep it simple and moderate.

With that in mind, the following guidelines can help you choose your new drinks of choice for the 9 months ahead:

1. Avoid unpasteurized – Pasteurization is a process that kills off potentially harmful bacteria (e.g. E. coli) in foods and beverages. During pregnancy, it’s best to stick to pasteurized milk and juice.
2. Avoid raw – If you like freshly squeezed juices, just make sure they’re made in clean conditions. Raw juices can potentially contain harmful bacteria.
3. Avoid excessive sugars – Though weight gain is a necessary part of pregnancy, gaining too much weight can add stress to your body and put you at risk of gestational diabetes. For now, it’s best to avoid overly sugary beverages and stick to unsweetened options or alternative sweeteners instead.
4. Avoid excessive caffeine – As mentioned, 200 mg is the recommended daily caffeine limit for pregnant individuals. Pregnancy is a great time to savor your 1 cup of the day and explore cozy beverage alternatives—or, get to know and adore decaf as a substitute!
5. Avoid certain herbs – Though most herbal teas are harmless during pregnancy, certain herbs may be damaging to fetal health. Ginseng and passion flower are two herbs that may cause uterine contractions.

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