Can You Drink Soda While Pregnant? (Here's What Experts Say)

You know sashimi is out during your pregnancy. But you’re hoping you won’t have to give up your daily soda. Good news: we won’t pop your bubble. Hydration is a good thing: 8 to 12 cups of liquid daily—ideally water—can help support your kidney health, digestion and supply of amniotic fluid, says Mariam Aboulela, MD, an ob-gyn with Memorial Hermann Health System in Houston. So if you want to quench your thirst with the occasional glass of soda during pregnancy, it’s probably just fine. But you will want to mindfully choose your liquids and consume carefully. Read on for the full lowdown on the safety of soda in pregnancy.

Can I Drink Soda in Pregnancy?

Some soda is fine, confirms Kecia Gaither, MD, MPH, ob-gyn and and the director of perinatal services/maternal fetal medicine at NYC Health and Hospitals/Lincoln in the Bronx. But many soft drinks are high in caffeine and sugar, so you’ll want to cap your consumption. (Additionally, cola contains phosphoric acid, which could erode tooth enamel and reduce your bones’ absorption of calcium—side effects unrelated to pregnancy, but still worth keeping in mind.)

Is the caffeine in soda safe during pregnancy?

Most health authorities recommend having no more than 200 mg of caffeine per day during pregnancy, says Gaither. (That’s about two cups of brewed coffee, adds Michael Tahery, MD, an ob-gyn and urogynecologist in Glendale and West Los Angeles. Many people forget caffeine is also in some sofas—for instance, a 12-ounce can of Coke has 34 mg. In other words, it can be easy to inadvertently exceed that 200 mg limit.

Basically, it’s worth watching your overall intake. Tahery says that some research notes that caffeine can constrict blood vessels, potentially reducing blood flow to the fetus and restricting growth. (Other research contradicts this, though.) In either case, caffeine can also irritate the bladder, which might cause you to pee more frequently. (As if you’re not peeing enough already!)

Is the sugar in soda safe during pregnancy?

Pregnancy increases the risk of insulin resistance, says Aboulela. Many sodas are high in sugar, so limiting your intake could help prevent pregnancy problems, like gestational diabetes, she adds. Too much sugar can also contribute to excessive weight gain, points out Tahery.

Can I Drink Diet Soda in Pregnancy?

The verdict is mixed on diet soda in pregnancy, but it’s most likely fine in moderation. Just read the label to check for caffeine, phosphoric acid and artificial sweetener, and consider limiting how much you drink.

Are the artificial sweeteners in soda safe during pregnancy?

Moderate amounts should be okay, says Tahery. But heavy consumption could have negative impacts. Some studies have suggested sugar substitutes might even increase the risk of preterm labor or impair glucose tolerance in babies.

Alternatives to Drinking Soda During Pregnancy

Fortunately, there’s no shortage of safe sips if you want to avoid drinking soda while pregnant. Try these thirst quenchers:

• Still or sparkling water
• Seltzer mixed with natural fruit juice
• Milk
• Coconut water

During pregnancy, water or flavored water with little sugar is the best way to hydrate, says Tahery. But it’s fine to break out the bubbly (at least, the soda kind!) from time to time. Just check the label first and enjoy in moderation.