When you're trying to conceive (TTC), every small choice can suddenly feel monumental — from what you eat, to how much you sleep, to yes... even what you drink.
It can be overwhelming.
We know that hydration is important, but beyond just drinking more water, what beverages actually support your body during this season? Are there drinks that might help the process — or others we might want to pause for now?
Here’s what I found (and now live by) on my own journey to pregnancy, and what I recommend as a pharmacist and wellness founder.
💧1. Water: Always the Foundation
Yes, we’re starting with the basics — but don’t underestimate how much proper hydration affects your body’s natural hormone production and detoxification. Aim for 1.5–2.5L a day depending on your activity, and try to sip slowly throughout the day.
Want to make it more enjoyable? Add slices of lemon, cucumber, or a few crushed berries for a natural flavour infusion.
Try:
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Cucumber + mint
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Lemon + ginger
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A few smashed berries and basil leaves
These small additions make water feel like self-care, with added antioxidants and nutrition, not just another health box to tick.
☕️2. Navigating Caffeine: Matcha, Moderation, and Mindfulness
If you're used to starting your day with coffee, this one’s hard — I get it. But high caffeine intake has been linked to fertility challenges in some women, and it may interfere with nutrient absorption.
That doesn’t mean you have to give up warm comfort completely, but being mindful helps.
Current guidelines suggest keeping caffeine intake to under 200mg per day when trying to conceive — roughly one cup of coffee.
Matcha is a great alternative if you still want a gentle morning boost. Unlike regular coffee, matcha contains L-theanine, a compound that works synergistically with caffeine to deliver calmer, longer-lasting energy. This means less blood sugar spiking, fewer jitters, and no harsh crash.
If you need your morning coffee, have it guilt-free — just stick to one cup, preferably earlier in the day. Then, consider switching to matcha or herbal tea later in the day to give your body (and hormones) a gentler rhythm.
🌿3. Herbal Teas for Fertility Support and Everyday Calm
Herbal teas can be your TTC secret weapon — not just for their benefits, but for the daily grounding ritual they create.
Here are some caffeine-free herbs that are safe, supportive, and taste good too:
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Raspberry Leaf – Often used to tone the uterus (especially pre-pregnancy and in second trimester)
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Dandelion Leaf – Supports gentle detox and liver health
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Ashwagandha – Adaptogen that may help calm the nervous system and support hormone balance
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Hibiscus – Beautiful, tangy, and rich in antioxidants
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Peppermint – Great for digestion and refreshing post-meal
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Lemon Balm – Gentle calming effect, nice in the evening
💡Our Pre-Pregnancy Tea combines several of these herbs in 2 gentle, non-bitter blends — designed to be the easiest part of your daily routine.
A delicious natural berry flavour with a fruity & floral taste, and a refreshing lemon & ginger flavour.
🍯 4. Low-Calorie Sweet Drinks You Can Actually Enjoy
When you're trying to conceive, stabilising your blood sugar is a powerful yet often overlooked part of hormonal health.
Rather than focusing on what not to drink, here are some gentle sugar alternatives that can satisfy a sweet craving without the hormonal roller coaster.
✅ Natural Low-GI Sweeteners to Try:
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Raw honey – Natural and mineral-rich when used in small amounts
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Monk fruit sweetener – Calorie-free, doesn’t spike insulin
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Date syrup or blended dates – Whole-food option, adds fibre
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Coconut sugar – Lower GI than white sugar, with a caramel taste
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Stevia (natural, not synthetic blends) – Use sparingly due to its intense sweetness
If you're craving something sweet, here are some TTC-friendly iced tea recipes:
✨ Honey Lemon Iced Tea (2 servings)
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2 cups of boiled water
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1 tbsp of FRUT Pre-Pregnancy Lemon & Ginger Tea
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Steep for 2-5 mins, let it cool
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Add 1 tsp raw honey + juice of 1/2 lemon
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Pour over ice cubes
- Add a few mint leaves or orange slices
🍓🌿 Berry Glow Iced Tea (2 servings)
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2 cups boiling water
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1 tbsp FRUT Pre-Pregnancy Berry Tea
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1 tsp raw honey (or monk fruit/date syrup)
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Smash 1/3 cup of fresh raspberries
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Pour over ice cubes
- Add sliced strawberries + mint for garnish
🥛🌰 5. Dairy & Plant Milks: Know What Works for Your Body
There’s no one-size-fits-all when it comes to dairy and fertility. Some women thrive on full-fat dairy; others find it causes inflammation, which is specifically a problem if you also have endometriosis. Trust your body here.
If you’re thinking about switching to almond or oat milk, check for added sugars and gums that might irritate your gut. Otherwise, make your own plant milk is a healthier choice.
Homemade plant milks are easier than you think
✨ Basic Almond Milk Recipe
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1 cup raw almonds (soaked overnight)
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4 cups filtered water
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Optional: pinch of salt, 1 date, 1/2 tsp vanilla extract
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Blend on high 60 seconds
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Strain through nut milk bag or cheesecloth
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Store in fridge for 3–4 days
You can swap almonds for oats, cashews, or hemp seeds — depending on your needs and taste.
🌱 Let Your Drinks Be a Ritual of Support
TTC is emotional. It can feel like a long wait filled with questions. That’s why every small ritual matters.
Whether it’s sipping herbal tea at sunrise, pouring iced lemon water in the afternoon, or winding down with a fruit tea at night — these are the moments that bring you back to your body.
They won’t solve everything. But they’ll remind you that you’re doing something gentle, nourishing, and kind for yourself.
And that, in itself, is enough.