Should I drink electrolytes during pregnancy
We already know it’s important to stay hydrated during pregnancy; water helps form amniotic fluid and carries nutrients to your growing baby. It’s not just about drinking enough water—your body needs electrolytes to actually help that water do its job.
Electrolytes are helpful minerals that maintain fluid balance and support, among other key bodily functions. Since your body is working overtime to nourish both you and your growing baby, it’s even more important to make sure you’re getting enough electrolytes when you’re pregnant.
Here’s everything you need to know about electrolytes during pregnancy—why they matter, how to boost your intake, and why they’re essential postpartum, especially for breastfeeding moms.
What are electrolytes?
Electrolytes are minerals that help regulate your vital bodily functions. They’re called electrolytes because your cells use them to carry electrical charges in your body. These electrical charges help your muscles contract and assist with chemical reactions in the body. In turn, these reactions regulate the balance of fluids inside and outside of cells, ensuring they stay properly hydrated. Basically, electrolytes help your body reach the optimal level of hydration.
You can think of electrolytes as helpers maintaining the flow of traffic in your body. When they’re balanced, traffic flows easily—your muscles and organs work properly. If they’re out of balance, it’s like a traffic jam, causing issues like cramps or dizziness.
The key electrolytes include:
- Sodium: Often found in table salt and other salty foods
- Magnesium: Found in leafy greens, chocolate, nuts, and seeds
- Potassium: Found in beans, avocados, bananas, spinach, and more
- Calcium: Found in dairy products, spinach, almonds, and more
- Chloride: Found in table salt, seaweed, tomatoes, olives, and more
What do electrolytes do?
You may notice that you feel better when you get enough electrolytes; that’s because they play a role in many important bodily functions. Electrolytes maintain fluid balance, keep the heart working normally (which aids in blood flow and regulates blood pressure), support bone health, influence hormones, and support adrenal health and brain function.
For example, sodium helps pull water into the bloodstream, while potassium helps balance fluids inside cells, preventing dehydration or overhydration.
Why are electrolytes important during pregnancy?
When you’re pregnant, you need more water (up to 300 ml more daily). Blood volume, too, increases up to 50%. As your water needs and blood volume rise, electrolytes are crucial for keeping your fluid balance in check.
Electrolytes support the increased demands on your body during pregnancy and can also help to prevent or soothe common pregnancy symptoms, like headaches, muscle cramps, fatigue, and even swelling.
Signs and symptoms of dehydration in pregnancy
Wondering how to know if you’re dehydrated in pregnancy? Understanding the signs and symptoms of dehydration when you’re pregnant can help you feel your healthiest, from the day the test turns positive right up until labor and delivery.
Common signs of dehydration in pregnancy include:
- Dizziness
- Thirst
- Dry mouth
- Headaches
- Fatigue
- Muscle cramps
- Swelling
- Increased Braxton Hicks contractions
- Dark-colored urine
- Feeling light-headed
If you experience any of these dehydration symptoms during pregnancy, contact your doctor or midwife.
Dehydration risks
Dehydration in pregnancy can affect both you and the baby. There’s no need to worry—if you’re drinking the recommended 8-12 glasses of water a day, you’re likely doing just fine. However, it’s still important to know the risks, which include:
- Preterm labor
- Higher risk of high blood pressure (gestational hypertension) and preeclampsia
- Low amniotic fluid
- Problems with fetal development, such as birth defects
- Low birth weight
During pregnancy you and your baby are intimately connected. Keeping yourself healthy will keep your baby healthy, too.
Can you drink electrolytes while pregnant?
Generally, it is safe to drink electrolytes while pregnant. It’s often beneficial, too, to help your body stay hydrated and functioning with the increased water needs and blood volume that come along with growing a human in your body.
Of course, your own individual medical situation may mean you have additional factors to consider when deciding to drink electrolytes during your pregnancy. If you have any concerns, check in with your healthcare provider.
Can you have too many or too few electrolytes?
Yes, it’s possible to have too many or too few electrolytes in your body. Too few electrolytes is called an electrolyte deficiency. This usually happens as a result of illness or dehydration. It can cause issues such as:
- Muscle spasms
- Fatigue
- Dizziness
- Headaches
When you have too many electrolytes, that’s called an electrolyte overload, which usually results from overconsuming one particular mineral. It can cause issues such as:
- High blood pressure (from too much sodium)
- Muscle weakness or paralysis (from excess potassium)
- Kidney stones or bone issues (from excess calcium)
Watch out for symptoms like swelling, excessive thirst, or an irregular heartbeat. If you experience these during pregnancy, contact your doctor or midwife ASAP.
Why are electrolytes needed during breastfeeding?
Breastfeeding can be just as physically intense as pregnancy, and you’ll need the right nutrients. Your body works overtime regulating fluid balance, blood flow, and blood pressure as it recovers from pregnancy and birth. You’re dealing with a tremendous amount of fluctuating hormones (including thyroid hormones) and losing up to 25-30 additional ounces of fluid each day through breast milk. More demands = more needs for electrolytes!
If you don’t replace those fluids and electrolytes, you risk exacerbating postpartum concerns like fatigue, hormone imbalances, constipation, and insufficient milk supply.
Nutrient intake and supplementation during lactation can affect milk quality, as well, and some research suggests that a lack of electrolytes in breast milk can impact an infant’s health. It’s also key to drink enough fluid as a lactating mom. All the more reason to make sure you are well-hydrated when you’re making milk!
Are electrolytes safe during pregnancy and breastfeeding?
Yes, electrolytes are safe during pregnancy and breastfeeding! They help maintain hydration, support muscle function, and regulate key bodily processes. Just be sure to choose balanced sources without excessive added sugars or artificial ingredients, and consult your healthcare provider if you have specific concerns.
Practical tips for staying hydrated
There are so many easy ways to stay hydrated during pregnancy. Here are some of our best tips to keep the hydration flowing from the first to the third trimester.
- Drink electrolyte-rich beverages, like coconut water. You can also add electrolyte powders to your water. If you can, avoid sweetened electrolyte drinks like Gatorade, as these can increase your sugar intake. Increased sugar levels can actually lead to an increase in the risk of dehydration.
- Eat foods that have a high water content. Almost any fruit and veggie will do, but options like cucumber, watermelon, tomatoes,and apples all have a high percentage of water.
- Drink water first thing in the morning when you get up. This can replace some of the fluids you lost overnight through breathing and sweating.
- Try using an app that tracks your water intake or set reminders on your phone to drink fluids throughout the day. You can also pair water intake with certain activities, e.g., every time you go to the bathroom or check your email, drink a glass of water.
The bottom line
You need more fluid and electrolytes when you’re pregnant, as deficiencies can lead to issues for both you and your baby. Getting enough electrolytes will keep your body working well during this physically demanding time of life: pregnancy, postpartum, and breastfeeding!
Get the best hydration during pregnancy and breastfeeding with Needed’s Hydration Support. Hydration Support contains an optimal balance of refreshing pregnancy electrolytes and trace minerals, and unlike most other electrolyte supplements available, it does not contain any sugar.
Electrolyte & Pregnancy FAQs
What is the best hydration during pregnancy?
The best way to stay hydrated during pregnancy is to drink enough fluids (8 to 12 cups daily) and ensure you get electrolytes from food and beverages. Supplementing electrolytes can also be a great way to stay hydrated.
How can I rehydrate during pregnancy?
During pregnancy, focus on rehydrating by eating foods that are rich in minerals and water (like watermelon, spinach, and banana) and drinking enough fluids. Drinking coconut water or adding electrolyte powders to your water can be an ideal way to rehydrate.
When should I go to the ER for dehydration during pregnancy?
If you are pregnant and suspect that you are dehydrated, watch out for symptoms like headache, fatigue, irregular heartbeat, fainting, confusion, sunken eyes, and very little urine. If you experience any of these, head to the ER to be seen.
