How Might Your Beverage Intake Be Affecting Your Period?
By: Jahanvi Chawla // November 2025
We often think about the beverages that we consume in terms of caffeine content, sugar intake, or how it may affect our sleep and energy levels. What we rarely consider is how those same beverages may be influencing our menstrual cycle. From cramps, bloating to mood swings, the drinks we reach for might play a bigger role in our period symptoms.
Sugary Drinks Could Make Pain Worse
A 2024 study found that those who regularly drank soft drinks were more likely to experience primary dysmenorrhea, painful periods, without any underlying medical conditions. Excess sugar contributed to inflammation and triggered higher levels of prostaglandins, hormone-like chemicals that cause the uterus to contract.
Tip: Try replacing soda with sparkling water or fruit-infused water. You’ll still get that refreshing fizz without the inflammation-triggering sugar.
Coffee Might Help, But Only in Moderation
For many, the day doesn’t start without coffee. Moderate caffeine intake might help with menstrual discomfort. The same research study found that women who drank coffee in moderation reported less severe menstrual pain. Caffeine can have mild pain-relieving and anti-inflammatory effects, which may help cramps after a cup or two of coffee.
While this is the case, too much caffeine can tighten blood vessels, reducing blood flow to the uterus and worsening cramps. It can also mess with sleep and increase anxiety leading to amplified PMS symptoms.
Tip: If you suspect caffeine makes your cramps or mood swings worse, try scaling back slowly. Swapping one cup of coffee for green tea.
Alcohol and Your Cycle
A little bit of alcohol here and there might seem harmless, but alcohol can interfere with menstrual hormones. The American Journal of Epidemiology found that alcohol can affect estrogen and progesterone levels. Regular or heavy drinking can lead to cycle irregularities, heavy bleeding, and intense PMS symptoms. Additionally, drinking can lead to dehydration, making cramps for painful and increasing bloating.
Tip: If you enjoy an occasional drink, try limiting alcohol in the days leading up to your period. Mocktails, sparkling juices, or kombucha make great substitutes that help you stay social without the side effects.
Hydration and Herbal Teas Can Calm Cramps Naturally
Staying hydrated can make a big difference when it comes to cramps. Women who increased their water intake to around two liters per day experienced less pain during their periods. Dehydration can cause uterine muscles to tighten and blood vessels to constrict, leading to worse cramps.
Herbal teas are another natural tool to ease menstrual discomfort. Some of the best options include:
- Chamomile: Known for its anti-inflammatory properties, chamomile can help relax uterine muscles and reduce pain. Additionally, it can help reduce anxiety and improve sleep.
- Peppermint: Peppermint can relieve bloating and abdominal tension, providing a soothing effect when cramps are present.
- Raspberry Leaf Tea: Traditionally used to strengthen uterine muscles and ease menstrual flow, it may help with experiencing less cramping.
Steering clear of herbal blends that contain higher levels of caffeine, such as black or green teas, is recommended to prevent painful cramps.
Tip: Make herbal tea part of a daily hydration routine a few days before and during your period. Combining water with 2–3 cups of gentle herbal tea daily can help ease cramps, reduce bloating, and support overall menstrual comfort.
Bottom Line
Beverage habits influence menstrual cycles more than one may realize. Cutting back on sugary sodas, staying hydrated, moderating caffeine, and limiting alcohol can all make a noticeable difference in how your body feels before and during your period.
Wang, L., Wen, S., Li, X. et al. Associations between soft drinks intake and primary dysmenorrhea among Chinese undergraduate female students Scientific Reports, 2024.
Carroll, H.A. et al. Alcohol consumption and its effects on female reproductive health. American Journal of Epidemiology, 2016. Available at [PubMed Central (PMC4859868)].
Torkan, B. et al. The effect of hydration on menstrual pain among female students. Saudi Journal of Biological Sciences, 2014.
GoodRx Health. (2024, August 8). Best Teas for Period Cramps: Raspberry, Ginger, and More.