Pregnancy is an incredible journey! As a pregnancy registered dietitian, I have worked with thousands of clients, and I can tell you that your body goes through some wild changes. It’s a total whirlwind, both physically and emotionally, but it’s so worth it when you get to hold that sweet little baby in your arms!
One piece of nutrition guidance that’s very important during pregnancy is to stay hydrated. We all know water is essential for our health, but when you’ve got a little person growing inside of you, it’s a whole other ball game. Your baby is quite literally swimming in water!
Staying hydrated isn’t just about feeling refreshed; it can help prevent serious complications. But how much water should a pregnant woman drink? It depends! Your fluid needs will depend on your activity level and the temperature outside. A good goal to start with is about 100 ounces per day. This is from ALL fluids and high-water foods, not just water!
With all the water options these days, trying to figure out what’s best can get a little confusing. Plain old water, fancy flavored water, coconut water, fizzy carbonated water, the list goes on. And then there’s this trend of pregnant women going for alkaline water. What’s the deal with that? Is it actually better for you and your baby, or is it just another health fad that’s being pushed??
If you’re curious, I’m here to spill all the tea on the benefits of alkaline water and clarify whether it’s a safe choice for you and your little baby!
Can Pregnant Women Drink Alkaline Water?
Regular tap water typically has a neutral pH of around 7. Alkaline water, on the other hand, boasts a higher pH, usually between 8 and 9, sometimes even higher, thanks to the presence of minerals such as calcium, magnesium, and potassium, providing an alkaline boost.
Renowned scientist Sang Whang suggests that during the early stages of pregnancy, a mother’s body begins to lose these alkaline minerals to the placenta. He proposes that this depletion ensures that the developing baby has enough alkaline resources to counterbalance the acidic byproducts it generates over the nine-month gestation period. However, this process can lead to a decrease in the mother’s blood pH, contributing to common pregnancy symptoms like morning sickness and cramps. Alkaline water may relieve these discomforts by helping to rebalance acid levels.
It’s important to know that while Sang Whang’s theory about alkaline water and pregnancy symptoms has gained some attention, there isn’t robust scientific evidence directly supporting it. The idea that alkaline water can alleviate pregnancy symptoms by replenishing lost minerals and balancing pH levels is largely speculative and lacks substantial research validation. The human body has complex regulatory mechanisms to maintain pH balance; it does this independently, which is crucial to keeping your body functioning. The impact of alkaline water on these processes, especially during pregnancy, is not thoroughly understood.
With that said, is it safe to include during pregnancy? Yes, it’s safe to drink in moderation during pregnancy. As with most things during pregnancy, everything is better in moderation. Consider sticking to one bottle per day or less of alkaline water!
10 Benefits of Drinking Alkaline Water During Pregnancy
While the benefits of drinking alkaline water during pregnancy are not conclusively supported by scientific evidence, some individuals report subjective experiences or perceived benefits.
Below are some of the benefits individuals have reported or potential benefits proposed with drinking alkaline water during pregnancy:
Stabilizes the Body’s pH Levels
Some proponents suggest alkaline water can help regulate the body’s pH levels, potentially reducing acidity. With its higher pH, alkaline water may help reduce the risk of those not-so-fun issues like heartburn and indigestion. This promotes overall wellness and comfort for expectant mothers during this wild ride!
Improves Hydration
Staying adequately hydrated is crucial during pregnancy; alkaline water can contribute to daily fluid intake. Alkaline water does a great job of hydrating your body during pregnancy. It’s one tool in your toolkit to help meet increased fluid needs during pregnancy. Other options like smoothies, coconut water, unsweetened teas, watermelon, popsicles, broths, and more can also help meet your fluid needs.
Boosts Mineral Intake
Let’s not forget some essential minerals: calcium, magnesium, iron, and potassium. Alkaline water may help slightly boost mineral intake. It contains small amounts of these minerals essential for various physiological functions, including bone health and muscle function.
May Reduce Acid Reflux and Heartburn
Many pregnant women end up dealing with the burning and uncomfortable feeling of heartburn or reflux at some point during pregnancy. While evidence specific to pregnancy is lacking, some individuals report improvements in these digestive symptoms with alkaline water consumption.
Antioxidant Properties
Due to its mineral content, alkaline water may have antioxidant properties, potentially benefiting overall health during pregnancy. Antioxidants are like superheroes that protect our bodies from damage caused by harmful molecules called free radicals. During pregnancy, having enough antioxidants helps keep both mom and baby healthy by reducing oxidative stress and supporting the development of the baby’s cells and organs.
Provides Anti-Inflammatory Effects
Alkaline water may help reduce inflammation markers in the body. Some believe it has anti-inflammatory properties because it may help balance the body’s pH levels and contains antioxidants. However, more research is needed to confirm this and understand how it works.
It May Help Combat Constipation
Constipation during pregnancy is not uncommon, especially during the first and third trimesters. Eating enough fiber, drinking plenty of fluids, and incorporating magnesium-rich foods are all ways to help combat constipation. So, will alkaline water prevent constipation? It’s definitely not a cure-all, but more fluids and a boost of magnesium can definitely help combat this common pregnancy complaint.
Improves Skin Health
Pregnancy hormones can do a real number on your complexion, leaving you dealing with acne, dryness, or oiliness. Thankfully, some have anecdotally reported alkaline water to help reduce acne and give you that healthy pregnancy glow. Anything that can help you feel beautiful and confident during this wild ride is a winner in my book.
Again, we don’t have real data to prove any of this.
May Help to Reduce the Risk of Preeclampsia
Some interesting preliminary evidence suggests that alkaline water containing magnesium may have a modest blood pressure-lowering effect, potentially helping to regulate blood pressure. Magnesium is a key mineral in preeclampsia prevention, among other benefits. More research is needed on the impact of alkaline water and blood pressure, but it’s an interesting topic!
Contributes to Your Overall Well-Being
Proper hydration and consuming enough essential minerals during pregnancy are key for boosting your energy, stabilizing your moods, and generally helping you feel your best. Pregnancy can be exhausting, both physically and emotionally, so anything that can help you feel more vibrant, resilient, and able to really embrace this journey may be worth checking out.
The 5 Best Alkaline Waters for Pregnancy
Not all alkaline waters are created equal. In this section, we’ll discuss the five alkaline water options considered safe for pregnant women when consumed in moderation.
Essentia Ionized Alkaline Water
Essentia is like the OG of ionized alkaline water with a pH of about 9.5 or higher! Its premium proprietary process ionizes the water and adds trace essential minerals. Essentia is completely free from artificial colors or sweeteners, so it’s all good for moms-to-be.
Remember that anyone with kidney disease or other kidney-related issues should avoid alkaline water unless otherwise specified by their kidney doctor.
LIFEWTR pH-Balanced Water
Next, we’ve got LIFEWTR’s pH-balanced water, which clocks in at around 6.4 to 7.4 on the pH scale. This lands it right in the alkaline sweet spot. Not only is it “pH-perfected,” but LIFEWTR also adds some electrolytes to boost your hydration. And another great part? No artificial flavors, sweeteners, or colors in sight! Staying properly hydrated is key, but as a reminder, consume alkaline in moderation and not as your only water source.
Flow Alkaline Spring Water
This one’s sourced straight from natural springs and rocks with a pH level of around 8.4+. Not only does it help keep you hydrated, but Flow also packs some naturally occurring minerals like calcium, magnesium, and potassium to really treat your body right. And get this: it’s certified organic and in BPA-free packaging. These are a few reasons it lands on the “okay list” for moms-to-be.
Again, like all these options, enjoy Flow in moderation as part of your overall hydration game plan during pregnancy.
Evamor Natural Alkaline Artesian Water
Evamor is the real deal; it comes from a pristine underground aquifer and has a naturally high pH of 8.8 to 9.1. There are no additives here, so you can sip easily, knowing it’s pregnancy-safe. This artesian water has a small boost of electrolytes and minerals to keep you hydrated.
AQUAHydrate Alkaline Water
This one really kicks the alkalinity into high gear with a pH level of about 9.5! AQUAHydrate is enhanced with a boost of electrolytes and goes through this proprietary ionization process to amp up that alkalinity while still keeping those essential minerals intact. Another great part? There are no added sugars, artificial flavors, or preservatives in sight. It’s a safe alkaline water choice for pregnancy. As with the others, just be sure to enjoy AQUAHydrate in moderation and make it part of your overall balanced pregnancy diet and hydration plan.
Drinking alkaline water supports hydration and adds a small boost of important minerals for pregnancy.
The foods and beverages you consume play a huge role in keeping both you and your little baby healthy and nourished. Alkaline water is not necessary to stay adequately hydrated during pregnancy. There’s still more to learn about the benefits of alkaline water for pregnancy and beyond, but for now, it does help support overall hydration.
It’s not a cure-all or miracle drink for pregnancy, but it’s a safe option when consumed in moderation! As with anything, if you personally experience any negative side effects, stop drinking alkaline water.
Figuring out what to eat when you’re pregnant can be a total head-scratcher. But that’s what we’re here for at The Prenatal Nutrition Library (TPNL)! We dish out expert advice and resources to have your back every step of this journey, from preconception through delivery. From healthy snack ideas to full-on meal plans for moms-to-be, we’ve covered your nutritional needs!
Ready to try it out? Start by downloading our Free 1-Week Sample Meal Plan. It‘s been expertly crafted by Pregnancy Registered Dietitians to bring you delicious, nourishing meals that are perfect for pregnancy. With TPNL in your corner, you can navigate this whole pregnancy nutrition thing like a boss!
