That wave of nausea that greets you in the morning—or any time of day—can make the thought of eating or drinking anything feel impossible. Yet staying hydrated is one of the most crucial things you can do when managing morning sickness. Dehydration can actually worsen nausea, creating a difficult cycle. The key is finding liquids that are gentle, palatable, and can provide some relief, not just hydration.
We spoke with registered dietitians who specialize in prenatal nutrition to curate a list of beverages that are often well-tolerated and can help soothe an unsettled stomach. These aren't miracle cures, but rather practical, evidence-backed options to try when plain water just won't do.
What makes a drink helpful for nausea?
Before diving into the list, it helps to understand why certain drinks work. Dietitians look for a few key characteristics: the ability to settle the stomach, provide easy-to-digest energy, replenish electrolytes lost from vomiting, and be sipped slowly and consistently. Temperature also plays a role; sometimes a cold drink is more appealing, while other times a warm one is more calming.
The goal isn't to drink a full glass at once. Small, frequent sips throughout the day are far more effective and less likely to trigger nausea.
Seven dietitian-recommended drinks to try
Think of this as a menu of options. You might find one works perfectly for a week, then your preferences change. That's completely normal. Keep a few of these on hand so you always have a gentle option available.
1. Ginger tea (real ginger)
Ginger has a long history of use for nausea, and several studies support its use for pregnancy-related sickness. The active compounds in ginger, like gingerol, are thought to help calm the digestive tract. The warmth of the tea can also be soothing.
How to try it: Steep a few slices of fresh ginger root in hot water for 5-10 minutes. You can sip it warm or let it cool. For a more convenient option, look for tea bags that list ginger as the first ingredient. Start with a weak brew and see how your stomach responds.
2. Cold, flat ginger ale or lemon-lime soda
This classic recommendation has some merit, but the details matter. The carbonation in fresh soda can irritate some stomachs. Letting it go flat removes the bubbles while keeping the gentle sweetness and flavor. The cold temperature and small amounts of sugar can provide a quick, easy source of calories when you can't eat.
Tip: Pour a small amount, let it sit open for 30 minutes, or stir it vigorously to release the fizz before taking slow sips.
3. Electrolyte drinks (diluted)
If you've been vomiting, you're losing fluids and essential electrolytes like sodium and potassium. Replenishing them is important. However, many commercial sports drinks are very high in sugar, which can be hard on a nauseated stomach.
A better approach: Dilute an electrolyte drink or pediatric oral rehydration solution with an equal part of water. This provides the electrolytes you need without an overwhelming sweetness. You can also find lower-sugar electrolyte powders or tablets designed to be mixed with water.
4. Ice chips or ice-cold water
Sometimes the simplest solution is the most effective. For many, the act of drinking a liquid can trigger gagging. Sucking on ice chips or taking tiny sips of ice-cold water bypasses this by providing minimal, cold fluid in a very controlled way. The cold can also have a slight numbing, distracting effect on the stomach.
Keep a cup of ice chips by your bedside to sip on first thing in the morning before you even get up.
5. Lemon or citrus-infused water
The sharp, clean scent of lemon or lime can be a powerful anti-nausea aid for some people. Simply adding a slice or a squeeze of fresh citrus to your water can make it more appealing and easier to sip. The acidity may also help with saliva production, which can reduce that metallic taste that sometimes accompanies morning sickness.
6. Bland, starchy liquid: Rice water or barley water
This is an old-fashioned remedy that dietitians still value. The water left over after cooking plain white rice or barley contains small amounts of easily digested starch. This can be coating and soothing to the stomach lining. It's bland, provides a few calories, and helps with hydration.
To make it: Cook a half-cup of white rice or pearl barley in 4 cups of water until very soft. Strain and drink the cooled liquid.
7. Protein smoothies or shakes
When solid food is unthinkable, a liquid source of protein can be a game-changer. Protein helps stabilize blood sugar, and dips in blood sugar are a common nausea trigger. A smoothie made with a banana (for potassium), a scoop of plain protein powder or Greek yogurt, and a handful of spinach (you won't taste it) can provide sustained energy and nutrients.
Keep it simple and not too sweet. Drink it slowly, perhaps over an hour.
Drinks you might want to avoid
Just as some drinks can help, others might make things worse. It's generally wise to limit or avoid:
- Caffeinated coffee and tea: Caffeine can increase stomach acid and may worsen nausea for some.
- Very sugary fruit juices or punches: The high sugar concentration can lead to a blood sugar spike and crash, potentially increasing nausea.
- Very acidic drinks: Like orange juice or tomato juice, which can irritate an already sensitive stomach.
- Large amounts of very cold drinks with meals: This can slow digestion for some people.
Listening to your body is the ultimate guide
These recommendations are a starting point. Your own cravings and aversions are powerful signals. If you suddenly crave apple juice, try diluting it with water and see if it sits well. If the thought of ginger tea makes you feel worse, skip it. The "best" drink is the one you can actually keep down.
Remember, if you are unable to keep any liquids down for 24 hours, or if you have signs of dehydration like dark urine, dizziness, or a rapid heartbeat, contact your healthcare provider immediately. Severe morning sickness, known as hyperemesis gravidarum, requires medical attention.
