Staying energized during pregnancy can be tough, particularly if you were a “many coffee or energy drinks” a day kind of person before pregnancy. Fortunately, there are some things you can do to help keep you full of energy (or maybe half-full) throughout pregnancy.
Why is it hard to stay energized during pregnancy?
Nobody ever said growing a human being was easy. Between the extra weight, the larger blood volume, the decrease in lung capacity, and the hormones that are likely to make you feel sluggish, it’s normal to feel fatigued during pregnancy. Fatigue can start early—even before you get that positive pregnancy test—and extend throughout pregnancy, though the reasons for fatigue trend from more hormonal causes early to physical causes later.
What are some ways to stay energized?
- Exercise: Even though it can be difficult to work out during pregnancy, particularly if you’re already feeling fatigued, getting enough activity is actually a great way to help you increase your energy level
- Hydration: Drinking enough water is key to feeling well in pregnancy. Even being slightly behind on fluid intake can make folks feel sluggish.
- Nutrition: A well-balanced, healthy diet is one of the best ways to ensure that you have the energy to go about your day. Consuming plenty of carbohydrates is essential as your body uses them as energy sources. Getting enough protein and iron also significantly impacts your energy levels. Being iron deficient can add another layer of exhaustion! If you have specific nutritional concerns like diabetes, seeking expert advice from a registered dietician is always important.
- Rest: As you probably know, rest is crucial for your energy level, but getting enough sleep is easier said than done. If you’re having trouble finding a comfortable spot, you may want to look into pregnancy sleep aids, but even a quick power nap can really do the trick.
Is there a place for caffeine?
Yes! Caffeine is considered safe in pregnancy in small amounts of under 200 mg a day (about one or two small cups of coffee). Be sure your caffeine totals don’t exceed that amount daily (some foods, like chocolate, naturally contain caffeine), and read any energy drink labels carefully. They may contain high amounts of caffeine and other supplements of unknown safety in pregnancy.
Reviewed by the Ovia Health Clinical Team
Reviewed by the Ovia Health Clinical Team
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Sources
- Mayo Clinic Staff. “Bed rest during pregnancy: Get the facts.” Mayo Clinic. Mayo Clinic, Last updated Jan. 29, 2025. Web.
- Mayo Clinic Staff. “Pregnancy diet: Focus on these essential nutrients.” Mayo Clinic. Mayo Clinic, Last Updated on July 18, 2024. Web.
- “Caffeine in pregnancy.” March of Dimes. March of Dimes, Last reviewed April 2020. Web.
- Sir John Dewhurst. Dewhurst’s Textbook of Obstetrics and Gynaecology. 8th ed. Keith Edmonds. John Wiley and Sons Ltd, 2012. Print.
- F Hytten. “Blood volume changes in normal pregnancy.” Clinics in Haemotology. 14(3):601-12. Web. Oct-85.
- MS Kramer, R Kakuma. “Energy and protein intake in pregnancy.” Cochrane Database Syst Rev. (4):CD000032. Web. 2003.
