When you're pregnant, every sip feels like it counts—and in many ways, it does. Staying hydrated is essential, but some beverages can quietly deliver more calories and sugar than you might realize. While a balanced approach to weight gain during pregnancy supports both you and your baby, certain drinks can tip the scale a little faster than expected.
Here’s a look at three categories of drinks that research and clinical experience suggest may contribute to excess pregnancy weight gain, along with practical tips for keeping your choices nourishing without feeling deprived.
1. Sugary Sodas and Carbonated Soft Drinks
It’s no surprise that regular sodas are high in added sugar. A standard 12-ounce can of cola contains about 39 grams of sugar—roughly 10 teaspoons. During pregnancy, when calorie needs increase but only moderately, those empty calories can add up quickly. One extra soda per day could contribute to an additional pound every few weeks, on top of healthy pregnancy weight gain.
Why this matters for pregnancy: excess sugar intake is linked to higher gestational weight gain and an increased risk of gestational diabetes. Carbonated drinks also often replace more nutrient-dense beverages, like milk or water, which you need for fetal development.
Try this: If you miss the fizz, consider sparkling water flavored with a splash of 100% fruit juice or a slice of lemon. You’ll get the bubbles without the sugar spike.
2. Sweetened Fruit Juices and Juice Drinks
Even 100% fruit juice contains natural sugars, and without the fiber of whole fruit, your body absorbs them quickly. A typical 8-ounce glass of orange juice has about 21 grams of sugar and 110 calories. It’s easy to drink two or three glasses a day without thinking twice, especially if you’re trying to get more vitamins.
Juice drinks labeled “cocktail,” “punch,” or “blend” often add even more sugar or high-fructose corn syrup. Drinking them regularly can lead to excessive calorie intake without promoting fullness. One study found that sugar-sweetened beverages—including juice drinks—were among the top dietary predictors of higher gestational weight gain.
That doesn’t mean you have to give up juice entirely. But it’s wise to stick to one small glass (4–6 ounces) per day and prioritize eating whole fruits, which provide fiber, vitamins, and hydration with far less sugar per serving.
3. Specialty Coffee and Tea Drinks
A plain cup of coffee or tea is nearly calorie-free, but the specialty versions—think blended frappuccinos, mochas, chai lattes with syrup, or bubble tea—can carry a surprising load of sugar, cream, and syrups. A 16-ounce caramel frappuccino from a popular chain can contain over 50 grams of sugar and 400 calories. It’s essentially a dessert in a cup.
For pregnancy, caffeine intake is generally recommended to stay under 200 mg per day, but the bigger issue here is the calorie density. Having one specialty coffee drink daily during the second and third trimesters could contribute significantly to the extra calories your body stores as fat, beyond what’s needed for healthy fetal growth.
You don’t need to cut caffeine entirely if your provider says it’s okay, but scaling back on the sugary add-ins makes a real difference. Try ordering a small latte with one pump of syrup instead of four, or switch to plain coffee with a splash of milk.
How to Choose Wisely Without Feeling Restricted
The goal isn’t to create a list of forbidden drinks—it’s to become aware of hidden sources of excess sugar and calories. Your body needs more fluids during pregnancy, but water, milk, and unsweetened herbal teas should be your go-to choices most of the time.
- Water is always the best hydrator. Infuse it with cucumber, mint, berries, or citrus for flavor.
- Milk (dairy or fortified plant-based) provides calcium, protein, and vitamin D.
- Unsweetened sparkling water can satisfy the craving for something bubbly.
- Herbal teas like ginger or peppermint are soothing and calorie-free, but check with your provider about which herbs are safe in pregnancy.
Small changes—like swapping one daily sugary drink for water or milk—can reduce weekly calorie intake by 500–1,000 calories, enough to keep weight gain within recommended guidelines.
Listen to Your Body and Your Provider
Pregnancy is a time of change, and your nutritional needs shift as your baby grows. No single food or drink is a villain, and occasional treats are part of a balanced life. But when drinks become daily habits, their effects add up. By paying attention to what’s in your cup, you can stay hydrated, nourished, and on track with healthy weight gain.
If you have concerns about your weight gain or dietary choices, always talk to your obstetrician or a registered dietitian. They can offer personalized guidance that fits your health history and pregnancy needs.
