Drinks For Period Cramps: What To Sip & Avoid, According To Nutrition Science

All period cramps are uncomfortable, and they can be downright debilitating for some. Fortunately, there are many ways to soothe period cramps—including staying properly hydrated.

Chances are you're already drinking plenty of water when your period strikes, but a handful of other tasty drinks can go even further for keeping aches away during this time.

Period cramps—referred to as dysmenorrhea in the medical field—impact as much as 95% of women of reproductive age1 worldwide.

Ensuring you're drinking plenty of water around and during your period may help reduce period cramps and even shorten period duration. That's because drinking water and maintaining proper hydration helps reduce your body's concentration of a hormone called vasopressin, which plays a role in period cramping2 by increasing uterine contractions and decreasing uterine blood flow. 

A 2021 study published in BMC Women's Health found that women with dysmenorrhea who drank 2,000 milliliters (about eight cups) of water per day for two menstrual cycles had less severe period pain2, shorter periods, and took less pain medication during their periods compared to women who drank less than 1,600 ml (6.5 cups) of water per day. 

Ginger contains a variety of active plant compounds with powerful anti-inflammatory, pain-relieving, and antispasmodic properties such as gingerols, shogaols, and paradols. Taking ginger supplements and drinking ginger drinks, like ginger tea and concentrated ginger shots, may help relieve period cramps.

A 2021 review3 of eight studies published in Cureus found that ginger treatments were more helpful for relieving period pain than placebo treatments and that ginger was as effective for reducing period pain severity as NSAIDs.

Not only is magnesium essential for overall physical and mental health, but maintaining optimal magnesium levels could help reduce period cramp severity.

Studies show that having low magnesium levels is associated with dysmenorrhea4 and that increasing magnesium intake could help reduce period cramp frequency and severity. A 2022 study that included 172 women with dysmenorrhea found that treatment with 200 milligrams (mg) of magnesium citrate per day during their period significantly reduced pelvic pain5 and significantly reduced the need for painkillers.

Magnesium has also been shown to help prevent excessive uterine contractions6 and relax muscles in the uterus, which could ease period cramps.

You can get magnesium through food and supplements. Powdered magnesium supplements can also be added to liquids like water, tea, and smoothies.

Green tea intake is linked with some impressive health benefits, from reducing depression risk7 to protecting against heart disease8.

Beets and beet juice are a rich source of anti-inflammatory and antioxidant substances that may help reduce period pain.

For starters, they're high in nitrates, which are converted to nitric oxide in the body. Nitric oxide is a powerful blood vessel dilator that helps improve blood flow11 throughout the body, including in the uterus. In addition to nitrates, beets contain anti-inflammatory substances like betalains, which may also help ease period cramps.

Turmeric, which is known for its anti-inflammatory and pain-relieving effects, may be helpful when you're experiencing period cramps.

Turmeric can be taken in supplement form and can also be added to food and drinks. Sipping on turmeric tea or golden milk is an easy and delicious way to flood your body with curcumin, an anti-inflammatory polyphenol compound concentrated in turmeric.

In addition to helping you de-stress during your period, drinking chamomile tea may provide period cramp relief. Chamomile contains compounds like13 apigenin, quercetin, methoxy-coumarin, matrisin, and bisabolol, which have antispasmodic13 and anti-inflammatory effects.

In addition to the drinks listed above, adding smoothies and green juices to your diet can also be helpful—as long as they're not packed with ingredients that will cause a blood sugar spike. The most nutritious green juices and smoothies contain fiber, protein, and healthy fats, as well as antioxidant-rich fruits and vegetables to help protect against period pain15.

While some drinks may help with period cramps, others can make them worse. According to research findings, people who frequently consume energy drinks, soda, and sugary drinks may be at a higher risk for 17dysmenorrhea.

High sugar intake, which is linked to more severe period pain18, may stoke inflammation in the body, which could worsen period pain and other inflammation-mediated conditions. 

Some studies have found that caffeinated drinks19 may worsen period cramps, while others linked these beverages to protection17 against severe period cramps. 

A 2021 study demonstrated that women who drank one to three cups of caffeinated beverages per day were 1.8 times more likely20 to experience period-related pain compared to those who drank less than one cup of caffeinated beverage per day.

However, other studies have found no link between caffeine consumption and dysmenorrhea severity21. 

Based on current research findings, alcohol doesn't seem to have a significant impact23 on period cramp severity. In fact, some studies have linked alcohol consumption with reduced period pain17. 

However, this doesn't mean you should turn to alcoholic drinks when you're experiencing cramps. Alcohol can lead to many other health issues, from liver disease to mental health conditions, especially when consumed in large amounts. 

Staying hydrated is always important but especially once your period hits. The next time you suffer from period pain, drinking at least eight cups of water daily will help. For further relief, you can also sip beverages with anti-inflammatory and antispasmodic properties—like green tea, turmeric lattes, and beet juice.

These botanicals aren't just helpful once your period strikes. You can take a more proactive approach to period pain by consuming them throughout the month, either in the form of drinks or daily supplements.

Avoid drinks that have added sugar around your period, and be mindful of how caffeine and alcohol make you feel. Other ways to support your body through period pain include doing gentle exercise and getting heat therapy in the form of a sauna, heating pad, or infrared mat.

While certain drinks may help with period cramp pain, they shouldn't be used to treat severe symptoms. "Excessive cramping could be a warning sign of something else going on, so it's important to always seek help from a qualified health care provider," says Gandhi.