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Some women might need an extra of about 300 calories per day to sustain their pregnancy. This post on the best energy drink during pregnancy will give you more information in this context. Most women do not need any extra calories during the first trimester (1). The common sources of these calories include food and drinks. But giving readymade energy drinks to pregnant women is not ideally advised as it might have adverse effects on fetal growth. We bring you a list of healthy homemade recipes of energy drinks that will give expectant mothers the required energy boost.
Key Pointers
- Pregnant women need adequate calories and hydration levels for healthy fetal development, which they may obtain from homemade fruit juices and energy drinks.
- Store-bought energy drinks can adversely affect the fetus and are considered unsafe during pregnancy due to their high caffeine and sugar content.
- A few healthy homemade drink choices include lemon water, coconut water, freshly extracted fruit and vegetable juices, dairy-based drinks, and fruit smoothies.
- Adequate intake of water and fluids can help prevent dehydration, urinary tract infection, and deal with pregnancy-associated symptoms.
12 Homemade Energy Drinks You Can Have During Pregnancy
Understanding the safety of energy drinks during pregnancy is crucial for both the mother and the baby. Many expectant mothers worry about their caffeine consumption and the related health risks. However, these drinks are safe to consume because you are making them at home, and you know about the ingredients that are going into them. Also, they satiate your taste buds. This article will explore safe homemade alternatives to energy drinks and the importance of avoiding commercial options that often contain harmful ingredients.
1. Water
We need 1–1.5ml of water for each calorie consumed. It means increased calorie intake during the second and third trimesters increases the need for water. Water(2):
- Prevents dehydration and fatigue.
- Helps ease up the symptoms of a headache and nausea.
- Reduces the risk of urinary tract infection during pregnancy. Helps in the formation of amniotic fluidiThe clear liquid surrounding the baby in the uterus that keeps it protected and aids in its overall healthy development . Keeps the blood cells healthy.
2. Lemon water
Lemon-infused water
keeps you hydrated and replenishes electrolyte in your body. It:
- Is high in vitamin C content. Vitamin C helps the body absorb iron better for the formation of RBCsiBlood cells that carry oxygen from the lungs to different parts of the body .
- Helps deal with morning sickness. It can be consumed with mint and ginger for better relief.
- Controls blood pressure (3).
3. Coconut water
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Coconut water is a natural isotonic drink. It:
- Is rich in electrolytesiElectrically charged minerals that maintain hydration and help in the regulation of different body functions , potassium, chloride, and magnesium (4).
- Is an excellent source of calcium, dietary fiber, manganese, riboflavin, and vitamin C (4).
- Prevents dehydration and restores the salts in the body.
- Aids in lowering the blood pressure (5).
Trivia4. Buttermilk
The natural coolant is rich in calcium.
In hot summer, this energy drink keeps you hydrated. It also:
- Consists of probiotic bacteria that help maintain a healthy digestive system.
- Helps in reducing gastric problems that arise during pregnancy.
5. Fresh pressed juices
Consume the fresh fruit juices immediately after preparing them. Wash the fruits before making the juice; pregnant women should ideally drink pasteurized juices (6).
- Fresh fruit juices are rich in vitamin C, potassium, immune-boosting antioxidantsiCompounds that help prevent or delay cellular damage from free radicals , and essential micronutrients like folate (6).
- They help in maintaining fluid and electrolyte balance in your body. Avoid packaged juices as they contain artificial flavors, added preservatives, and high sugar.
- Fresh fruit juices like pomegranate help you avoid pregnancy complications such as preeclampsiaiA pregnancy disorder characterized by high blood pressure and protein content in urine (7).
Make a mixed fruit juice by blending seasonal fruits such as watermelon, muskmelon, and sweet lime, so that you can reap the benefits of all those fruits. However, drink them without adding any sugar or salt. Also, remember that fruits are always a better choice than fruit juices.
6. Herbal tea
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Kickstart your day with herbal tea, as it is free of caffeine. You can go for any of the following herbal teas:
i. Rooibos tea (8) is rich in antioxidants.
Preparation:
Boil a teaspoon of rooibos leaves in a teapot. Steep it for three to five minutes, strain and enjoy the tea.
ii. Mint tea reduces symptoms of morning sickness.
Preparation:
Put fresh mint leaves in boiling water. Steep the tea for two minutes and add mint and sweetener to taste. The tea is ready to drink.
iii. Red raspberry leaves tea regulates contractions during labor (9).
Preparation:
Take one teaspoon of red raspberry leaves and add a cup of boiling water to it. Steep it for 10 to 15 minutes, strain and drink it.
Haley, a mother of one, tried Red Raspberry leaf (RRL) tea during her third trimester. Reflecting on her experience, she says, “I noticed that RRL gave me some Braxton-Hicks contractions, but I didn’t experience any pain or real signs of labor. These Braxton-Hicks felt like my body was “working out” in preparation for labor, and they honestly made me feel more confident in my body’s ability to deliver. RRL also eased some of my pregnancy-related stomach issues (i).”
7. Vegetable juices
Drink the juices fresh, immediately after making them and do not store them for later. Fresh vegetable juices help meet your daily nutrient intake during pregnancy and provide adequate fetal nourishment to support the healthy growth and development of your baby.
- They are rich in vital nutrients and give a good dose of fiber.
- They are a good source of folic acid, which helps prevent neural tube defectsiCongenital disabilities of the brain, spine, or spinal cord caused when the neural tube doesn’t close completely in your baby.
- Carrot juice is rich in beta-carotene that aids in developing your baby’s vision, building body cells and tissues, and immunity function.
- Cruciferous vegetables like spinach, broccoli, and cabbage are rich in proteins and folic acid.
Just like fruits, vegetables eaten as solids are better than juices.
Quick tip8. Dairy drinks
Milk or non-dairy milk alternatives are sources of vitamin B12, calcium, and protein, making it a must-have drink during pregnancy. You may drink fresh sweetened yogurt (lassi) or chilled skimmed milk, which helps keep your body cool.
9. Chia-infused water
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The drink is a great alternative to caffeinated drinks. It is rich in omega-3 fatty acids, proteins, and antioxidants.
Preparation:
- Soak some chia seeds in a jar of water and stir well.
- Leave it for ten minutes till the seeds swell up.
- Add fresh lime juice to taste.
10. Smoothies
Smoothies make fruits easy to consume, especially if you do not like fruits. Make them for breakfast or as a snack and top it up by blending in spinach or kale and add a few nuts or seeds.
- Fruit smoothies are packed with calcium, protein, and fiber, which are essential to keep your body nourished during pregnancy.
- You can make smoothies with fruits like bananas, chickoo, strawberries, and mangoes or you can opt for green smoothies infused with spinach.
Consider indulging in the simple yet delightful berry blast smoothie. This colorful drink satisfies your taste buds while ensuring you get the much-needed nutrition.
Preparation:
- Put berries, bananas, yogurt, and orange juice in a blender.
- You can add some ice cubes if you prefer it cold.
- To make it more hearty and filling, consider adding oats, soaked chia seeds, nuts, or seeds.
- If you prefer a sweeter taste, you can add a healthy sweetener such as dates, maple syrup, or honey.
- Blend until it’s smooth.
- Serve right away to enjoy this nutrient-packed treat.
11. Iced tea
Have it in limited quantities — one cup a day — as it contains caffeine.
Preparation:
- Place a teabag in the teapot. Add two cups of boiling water and steep it for three to five minutes. Remove the teabag and add a little amount of sugar to it to enjoy the drink.
- You can also add a few sprigs of mint or a slice of lemon for the flavor. Moreover, it helps in curbing morning sickness during pregnancy.
Quick fact12. Traditional drinks
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There are a variety of traditional herbal drinks to choose from during your pregnancy. Jal-jeera (mint and cumin seeds) and aam panna (raw mango drink) work best for you in hot summer months.
- These drinks have a unique taste and are easy to consume.
- The natural coolants keep your body hydrated.
For preparing these drinks, use organic and fresh ingredients. Wash the fruits and vegetables properly before making juice or smoothie. Wash your hands and all the utensils before using them for making these drinks.
There is no doubt that you take utmost care while preparing drinks at home.
Are Readymade Energy Drinks Safe During Pregnancy?
Readymade energy drinks contain common ingredients such as taurine, caffeine, guarana, ginseng, gingko biloba, B vitamins, sugar, L-carnitine, antioxidants, creatine, yerba mate, milk thistle, and glucuronolactone.
- Energy drinks contain caffeine in a high amount that can lead to negative pregnancy outcomes such as miscarriages and low birth weights (10). Caffeine can pass through the placenta and reach the baby, who cannot metabolize the complex compound. It interferes with the baby’s breathing patterns and heart rate and leads to developmental issues. Caffeine intake should be limited to less than 200mg per day during pregnancy.
- For a pregnant woman with gestational diabetes, the excess sugar content found in energy drinks can pose health risks. Also, it adds extra calories to your diet.
- Similarly, branded energy drinks contain vitamins and could lead to overconsumption of vitamins.
- Intake of ginseng could pose problems to the fetus.
Gynecologist & obstetrician Dr. Nisarg Patel suggests, “Energy drinks are unsafe for consumption during pregnancy. Instead, focus on healthy habits such as getting plenty of rest, exercising regularly, and eating nutritious foods to increase your energy levels. Drinking ample water throughout the day can help keep you hydrated and energized. Additionally, avoiding caffeine and limiting sugar intake will help maintain consistent energy levels rather than relying on quick-fix solutions like energy drinks.”
Did you know?Frequently Asked Questions
1. How does caffeine affect a baby in the third trimester?
Intake of excess caffeine in the third trimester may affect the neonatal growth in the following ways (11) (12):
- Growth retardation
- Increased fetal heart rate
- Shaking and faster breathing
- Inability to sleep for longer periods after birth
2. Can energy drinks induce labor?
Energy drinks contain caffeine, and high amount of it are known to cause preterm labor (13). Therefore you must first check the label for caffeine content and consult your Ob/Gyn about the right amount to take.
3. Are sports drinks safe during pregnancy?
Sports drinks may contain high amounts of caffeine and sugar (14). High caffeine during pregnancy may cause increased uterine contractions leading to preterm birth and low fetal weight (13) (15). At the same time, high sugar may increase the risk for diabetes in pregnancy and congenital disabilities in the baby (16). Hence it is better to check with your doctor about the safety of these drinks for maternal health.
Readymade energy drinks are usually high in calories. Besides, they commonly contain ingredients such as sugar, caffeine, guarana, ginseng, and ginkgo biloba, which could negatively affect prenatal health. Fetal exposure to some of these ingredients may elevate the risk of birth defects. Thus, consuming such beverages during pregnancy is inadvisable. Instead, consume homemade energy drinks during pregnancy containing healthy ingredients such as buttermilk, shakes, and smoothies. These drinks will give you energy, keep you hydrated, and provide essential nutrients. However, consume them in moderation as a part of a well-balanced diet.
Infographic: Complications Associated With Energy Drinks During Pregnancy
During pregnancy, regular consumption of readymade energy drinks is a big no due to their ingredients, like caffeine, which can put health at risk. So, check out the infographic below to learn about these ingredients’ potential hazards to pregnant women’s health. Illustration: Momjunction Design Team
Illustration: Healthy Homemade Energy Drinks To Have When Pregnant
Image: Dall·E/MomJunction Design Team
Personal Experience: Source
MomJunction articles include first-hand experiences to provide you with better insights through real-life narratives. Here are the sources of personal accounts referenced in this article.
i. My red raspberry leaf tea experience.https://haleymaycock.wordpress.com/2017/05/25/my-red-raspberry-leaf-tea-experience/
References
- Tracking Your Weight.
https://www.cdc.gov/maternal-infant-health/media/pdfs/Normal_Weight_Tracker_508Tagged.pdf - M Parsons et al.; (2002); Nutrition Column An Update on Water Needs during Pregnancy and Beyond.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1595116/ - Yoji Kato et al.; (2014); Effect on Blood Pressure of Daily Lemon Ingestion and Walking.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4003767/ - Nuts, coconut water (liquid from coconuts).
https://www.nutritionvalue.org/Nuts%2C_coconut_water_%28liquid_from_coconuts%29_nutritional_value.html#:~:text=Foods%20related%20to%20nuts%2C%20coconut%20water%20(liquid%20from%20coconuts)&text=Nuts%2C%20coconut%20water%20(liquid%20from%20coconuts)%20contains%2046%20calories,the%20rest%20is%20complex%20carbohydrate - T Alleyne et al.; (2005); The control of hypertension by use of coconut water and mauby: two tropical food drinks.
https://pubmed.ncbi.nlm.nih.gov/15892382/ - Joanne L. Slavin and Beate Lloyd; (2012); Health Benefits of Fruits and Vegetables.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3649719/ - Pomegranate juice may prevent pregnancy complications.
https://medicine.wustl.edu/news/pomegranate-juice-may-prevent-pregnancy-complications/ - In-Sun Hong et al.; (2014); Anti-Oxidative Effects of Rooibos Tea (Aspalathus linearis) on Immobilization-Induced Oxidative Stress in Rat Brain.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3897768/ - M Parsons et al.; (1999); Raspberry leaf and its effect on labour: safety and efficacy.
https://pubmed.ncbi.nlm.nih.gov/10754818/ - Caffeine during pregnancy.
https://www.pregnancybirthbaby.org.au/caffeine-during-pregnancy - Torstein Vik et al. (2003); High caffeine consumption in the third trimester of pregnancy: gender-specific effects on fetal growth.
https://pubmed.ncbi.nlm.nih.gov/14629313/#:~:text=Our%20results%20suggest%20that%20a,the%20fetus%20is%20a%20boy - Caffeine;
https://mothertobaby.org/fact-sheets/caffeine-pregnancy/ - Caffeine in pregnancy;
https://www.marchofdimes.org/find-support/topics/pregnancy - Hydration: Why it’s so important;
https://familydoctor.org/hydration-why-its-so-important/ - Andrea L. Tranquilli et al. (2012); The effects of maternal caffeine intake on fetal heart rate and uterine contractions.
https://www.ajog.org/article/S0002-9378(11)02001-1/fulltext#%20 - Diabetes during pregnancy.
https://www.stanfordchildrens.org/en/topic/default?id=diabetes-during-pregnancy-90-P02444 - Sreetama Chakrabarti and Abhik Chakrabarti; (2019); Food taboos in pregnancy and early lactation among women living in a rural area of West Bengal.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6396620/ - Herbal Tea and Pregnancy.
https://americanpregnancy.org/healthy-pregnancy/is-it-safe/herbal-tea/ - Energy Drinks.
https://nutritionsource.hsph.harvard.edu/energy-drinks/
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Read full bio of Amy Lucas
Dr. Nisarg Patel is a gynecologist, obstetrician, and laparoscopic surgeon from Ahmedabad, India, with over 13 years of experience in the field. He did his post graduation in Obstetrics and Gynecology from Pravara Institute of Medical Sciences, Ahmednagar, and holds a fellowship of Reproductive Medicine.Dr. Nisarg Patel is a gynecologist, obstetrician, and laparoscopic surgeon from Ahmedabad, India, with over 13 years of experience in the field. He did his post graduation in Obstetrics and Gynecology from Pravara Institute of Medical Sciences, Ahmednagar, and holds a fellowship of Reproductive Medicine.
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