The biggest irony of pregnancy? You’re more exhausted than ever, but you have to watch your caffeine intake. How rude!
Nothing in my experience fully combats the total exhaustion of the first trimester. And then the third trimester brings its own brand of tiredness. The one shining light? That sweet, sweet second trimester energy boost—for most people, anyway.
First, Let’s Talk Caffeine
200mg of caffeine or less is generally considered safe during pregnancy.
I’m not a huge coffee drinker, and in my first trimester, I couldn’t even stand the smell of it. But I do love my caffeine. I’ve tried all kinds of energy drinks and pre-workouts, but my favorite is Energize by Bodi (formerly Beachbody). Technically, it’s a pre-workout, but I use it as my go-to energy drink. Even with the beta-alanine, it doesn’t feel like a pre-workout, and it gives me lasting energy. I’ve tried alternatives, but nothing works quite the same for me.
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Another option I really like is ZipFizz. It’s a single-serve powder mix with 100mg of caffeine. It also has Vitamins C, B12, and B6, plus electrolytes, so it’s a well-rounded energy boost. You can grab it at Amazon or Costco for about $1 per serving.
Since I naturally cut down on caffeine (but didn’t eliminate it completely), I also found that a simple green tea in the morning worked. I’d use two tea bags with honey for a little carb-fueled energy. It’s not the same productivity boost, but it helped me feel somewhat normal.
But caffeine alone isn’t enough to handle pregnancy fatigue. So what else helps?
1. Sleep (I Know, Obvious… But Really)
Getting a full night of sleep made the biggest difference for me. This gets harder when you’re waking up to pee every two hours or have a toddler climbing into your bed at night. One thing that helped? Setting a time-based lock on my phone to avoid mindless scrolling that kept me up too late. On iPhones, it’s called Downtime. At 10:30 pm, all but a few apps get locked. I can override it, but it helps keep me accountable.
Pregnant women typically need more sleep than usual:
First trimester: 8-10 hours per night
Second trimester: 7-9 hours per night
Third trimester: 8-10 hours per night
Of course, sleep needs vary depending on discomfort, stress, and daily schedules. If sleep is a struggle, talk to your doctor—they may have additional suggestions.
2. Hydration = Energy
Your body needs more water during pregnancy due to increased metabolism and higher blood volume. The American College of Obstetricians and Gynecologists (ACOG) recommends 8-12 cups (64-96 oz) of water per day. (Source)
Why Water Helps:
Aids digestion and forms amniotic fluid
Helps nutrients circulate and removes waste
Prevents dehydration-related fatigue
Reduces swelling (weirdly, not drinking enough can make swelling worse)
Helps with constipation
Lowers UTI risk
Tips for Staying Hydrated:
Drink before you feel thirsty
Eat water-rich foods (watermelon, cucumbers, lettuce)
Increase fluids if you’re active
Replenish fluids if you have morning sickness
Add electrolytes
Cold water can sometimes give you an extra energy boost
3. Iron and Other Supplements
Taking a prenatal with iron can help, even if you’re not officially anemic. If you’re struggling with fatigue, you might also consider adding Vitamin D and B12 (talk to your doctor first!).
4. Move Your Body
If you have the energy, resistance training is great. If you’re too exhausted, even gentle movement can help. Short walks can be a game changer. Honestly, the hardest part is just getting off the couch. But I’ve learned that sometimes, when I’m so tired I don’t want to move, movement is the answer.
5. Food That Actually Helps
Once my nausea subsided in the second trimester, I got back to eating more balanced meals. If you’re surviving on junk because it’s all you can stomach, no judgment—do what you gotta do! But for better energy, try:
Protein (if you can stomach it): Many pregnant women have meat aversions. I did in my first trimester. Alternatives that worked for me: Greek yogurt, cottage cheese, beans, protein pancake mix, protein smoothies, ultra-filtered milk (Fairlife or Darigold Fit), and event cheese (parmesan has protein comparable to a protein bar!). If none of that sounds good, try black bean brownies or chickpea blondies. Cottage cheese can also be hidden in pancake batter or blended into dips.
Less Added Sugar: Even 100% fruit juice can spike your blood sugar and lead to a crash. Instead, try Greek yogurt with honey and fruit, or low-sugar granola for a more sustained energy boost.
Smaller, More Frequent Meals: In the first trimester, the baby isn’t big enough to take up much space, yet I still felt like I couldn’t eat full meals. Eating smaller portions more frequently kept me from feeling sluggish.
6. Talk to Your Doctor
Fatigue is normal, but if you’re struggling more than expected, it’s always worth checking in with your provider.
7. Give Yourself Grace
Growing a tiny human takes a ridiculous amount of energy. You won’t be able to do everything you used to, and that’s okay. During my second pregnancy, we relied on carryout and frozen food almost every night because I was barely functional. My first and third pregnancies were different.
Adjust your expectations, give yourself permission to rest, and remember—you’re amazing. You’ve got this!
