Everything You Need to Know about Electrolytes for Pregnancy, Postpartum, and Breastfeeding
Welcome to our complete guide on electrolytes during the perinatal period!
During pregnancy, postpartum, and breastfeeding, your body loses and therefore needs more of these critical electrolyte minerals than ever before to support you to stay hydrated, feel good, and to support your health.
Let’s take a look at why electrolyte minerals are so important for your stage and what you can do to make sure you are getting enough.
What are electrolytes?
Electrolytes are essential minerals and substances with an electric charge that support your body to function at its best. They help keep your body hydrated, control your nerves, and make sure your muscles can move properly. Electrolytes include sodium, potassium, calcium, magnesium, chloride, phosphorus, and bicarbonate.
Why are electrolytes important?
Electrolytes are key because water alone is typically not enough to ensure you have proper fluid balance. Electrolytes work hand-in-hand with water to ensure that fluid is absorbed into your cells where it can be used to hydrate your body optimally.
If you drink a lot of water but don’t feel particularly hydrated or like you’re constantly just peeing out all of the water you drink, you might need more electrolytes!
Each electrolyte plays a vital role in the body. These include:
Sodium: Supports fluid balance, blood pressure regulation, and nerve function
Potassium: Essential for muscle function, blood pressure regulation, heart health, and fluid balance
Calcium: Important for bone health, muscle function, nerve signals, blood clotting, and hormone secretion
Magnesium: Essential for muscle function and nerve signals
Chloride: Helps maintain body's acid-base balance and aids digestion
Phosphorus: Aids in bone health and metabolism
Bicarbonate: Vital for acid-base balance
What is the role of electrolytes in pregnancy?
Pregnancy involves significant changes in the body, including increased fluid volume (blood and amniotic fluid), hormonal shifts, and nutrient transfer to your growing baby.
Electrolytes directly affect and support these pregnancy changes as well as maintaining proper fluid balance, nerve function, muscle movement, and regulating blood pressure, especially during this period of rapid growth and development.
Maintaining electrolyte balance is essential during pregnancy. When these minerals and substances are out of balance, it can increase the risk for complications such as pre-eclampsia. Because of this, it's important to make sure you’re getting enough electrolytes from the foods and drinks and, if needed, from supplements.
Here’s a look at the primary electrolyte minerals and why getting enough is important:
Sodium
Many women are advised to reduce or limit their salt intake in pregnancy due to a disproven and out-dated belief that salt increases the risk of pregnancy complications like preeclampsia. In fact, very good research has shown that salt intake does not impact your risk of preeclampsia or any other outcome.
Adequate sodium intake is required for normal fluid balance in the body, and in a time when your fluid volume is increasing, it is recommended that you salt to taste to your preference without restriction
Magnesium
Not getting enough magnesium is common during pregnancy when your needs for this mineral are increased due to its role in supporting your baby’s growth
Having sufficient magnesium levels may help prevent or improve many of the most common complaints of pregnancy including nausea (morning sickness), headaches, constipation, heartburn, mood issues and muscle cramps
A magnesium deficiency during pregnancy can increase the risk of complications like preeclampsia, gestational diabetes, and preterm birth
Potassium
Like many other minerals, your need for potassium goes up in pregnancy
Research shows an ideal balance of potassium is needed as getting too much or not getting enough is related to poorer outcomes in infant growth and a higher likelihood of pregnancy complications.
Calcium
Calcium needs increase during pregnancy because of calciums critical role in mineral balance and in the development of baby’s bones and teeth
Getting in enough has also been shown to reduce the risk of serious pregnancy complications, including preeclampsia and preterm birth
Getting calcium through your meals and drinks is important because otherwise, a decrease in your own skeletal calcium content is likely
Why are electrolytes important during postpartum and if breastfeeding?
During the postpartum period and while breastfeeding, electrolytes are vital for you and your baby’s health and well-being.
While breastfeeding, you need even more fluids than you did in pregnancy - about an extra litre compared to pregnancy to account for the creation of breastmilk. Many women find this difficult!
Sufficient minerals are also important for postpartum mood, breast milk nutrient composition, energy production, and all-around function.
Likewise, our minerals are depleted faster in times of stress, which is one way to characterize the demands your body faces during the postpartum period. You definitely need more!
Here’s a look at how key electrolyte minerals can impact your postpartum and breastfeeding life:
Magnesium - Magnesium is a calming mineral that supports stress reduction and sleep quality in postpartum. It is also thought that trace minerals, and magnesium in particular, may play a role in the development and treatment of postpartum depression.
Calcium: The demand for calcium in the third trimester and during lactation is so high that research suggests up to 5% of a mothers total skeletal calcium content is lost after just 6 months, Getting in enough calcium and repleting this mineral during and beyond breastfeeding is important.
Potassium: During lactation, the demand for potassium in your diet increases because it is needed for breastmilk content to support growth and development of your baby. No matter how you’re feeding your baby, getting enough potassium is needed to support energy production in your cells, and therefore the energy you have during your day!
Postpartum Depletion and Minerals
Because of the high nutrient demands of pregnancy, birth, and recovery, many women are nutritionally depleted in postpartum.
This can feel like a worsening of some of the symptoms we see as ‘typical’ during postpartum but may not be like fatigue, irritability, hair loss, excessive sweating, brain fog and sluggishness.
Many of the nutrients that become depleted over the course of a pregnancy and breastfeeding are minerals, including the electrolyte minerals that are essential for feeling good, staying hydrated, and having energy for the demands of your day.
How do I get more electrolytes?
Electrolytes come from our food and drinks! Here are some food and drink sources of each electrolyte:
Sodium: Salt, dairy products like cheese, milk and cottage cheese, pickles, meat, seafood, pickled veggies, sea veggies, beets, celery and cured meats
Potassium: Coconut milk, coconut water, dairy, bananas, oranges, potatoes, sweet potatoes, watermelon, cantaloupe, cream of tartar, tomatoes and dried fruit
Calcium: Dairy products (milk, cheese, yogurt), leafy greens (kale, Swiss chard), bone broth, sesame seeds, tahini, fish with bones (salmon, sardines), blackstrap molasses, and brewer’s yeast
Magnesium: Nuts and seeds (almonds, pumpkin seeds), avocado, whole grains, dark chocolate/cacao, leafy greens (kale, spinach), dairy, coconut water and legumes (black beans, lentils)
Chloride: Salt, sea veggies, tomatoes, lettuce, and celery
Phosphorus: Dairy products (milk, yogurt), meat, poultry, fish, nuts and seeds (cashews, sunflower seeds), whole grains (brown rice, oats), legumes (chickpeas, pinto beans) eggs, bananas, and oranges
Bicarbonate: Citrus fruits (oranges, lemons), leafy greens (spinach, lettuce), cruciferous broccoli, Brussels sprouts), mineral water, baking soda
Should I add in an electrolyte drink?
Many women benefit from adding in a DIY or purchased electrolyte drink to their day, especially if they’re feeling drained, stressed, dehydrated, or are finding it difficult to eat enough mineral-rich foods.
Anecdotally, I have seen noticeable changes to energy and a reduction of complaints like fatigue, constipation, headaches, and brain fog in both my clients and myself with the addition of a daily electrolyte boosting drink that supports the body to get in more of these most-needed minerals.
Which electrolyte brand should I use?
Here’s a breakdown of some of the most popular brands on the market, for both a general audience and for pregnancy and postpartum in particular.
LMNT: LMNT provides a high-salt, low-sugar option with minimal ingredients, though the relatively high sodium content of 1,000 milligrams per serving is too much for some people. For those that like it salty or need a boost after exercise or being in the summer heat, LMNT can be a great option.
Questionable ingredients: Unknown ‘natural flavours’
Sweetener used: Stevia
Price per serving: $1.30 (subscription) - $1.50 (one time purchase)
Needed: Needed’s hydration powder is designed specifically for pregnancy, postpartum, and women’s lifelong health and provides a minimalist electrolyte option with lower concentrations of each electrolyte and a subtle citrus flavour.
Price per serving: $1.05-$1.25 (subscription) - $1.50 (one time purchase)
Questionable ingredients: None
Sweetener used: Monk Fruit Extract
Discount code: THEFOODDOULA for 20% off your first order
Gatorade: Gatorade is the classic electrolyte beverage designed for use after exercise and sweating, which is why it is formulated to contain more sugar, with the classic version having 38g of carbohydrates in the form of sugar.
Price per serving: $1.70
Questionable ingredients: artificial colours, gums, and artificial flavours
Sweetener used: sucralose (table sugar)
Pedialyte: Pedialyte is designed for medical-grade rehydration during illness or post-exercise recovery. The traditional version contains dyes, colors, and other additives which may not appeal to everyone for everyday hydration.
Price per serving: $1.00
Questionable ingredients: food colouring, artificial flavours
Sweetener used: sucralose (table sugar) and acesulfame potassium
Can I make my own electrolyte drink?
You sure can! For those who prefer to make their own electrolyte drink, here's a simple recipe:
Ingredients:
2 cups of coconut water (or water if you prefer)
Juice from 1 lemon or lime
1/4 teaspoon of sea salt
1/2 cup of orange juice or no sugar added fruit juice of choice
Optional: 1/4 teaspoon of cream of tartar
Optional: 1 teaspoon honey or maple syrup for sweetness
Directions:
In a pitcher, combine the water, lemon or lime juice, fruit juice, honey or maple syrup, salt, and optional cream of tartar. Stir until the salt and sweetener are dissolved.
Refrigerate the electrolyte drink until chilled, then serve over ice as needed to stay hydrated and replenish electrolytes.
Feel free to adjust the quantities to suit your taste preferences and electrolyte needs. Enjoy!
Five tips for electrolyte balance during pregnancy and postpartum
Drink 8-12 cups (64-80 ounces) of water every day to stay hydrated and support electrolyte balance.
Monitor urine color - it should be light yellow, similar to the color of lemonade, which indicates adequate hydration.
Include electrolyte-rich foods listed above into your snacks and meals.
Consider incorporating a daily electrolyte drink into your routine if you feel like you need a boost.
Be mindful of excessive caffeine and alcohol intake, as these can contribute to dehydration and electrolyte imbalance.
Summarizing what we talked about
To sum it all up, it's really important to keep your electrolyte levels balanced during pregnancy, postpartum, and breastfeeding! By understanding what electrolytes do, knowing the signs of imbalance, and choosing the electrolyte-rich foods and supplements, you can make sure you and your baby stay healthy.
I hope this guide has been helpful! For even more detailed nutritional guidance during pregnancy and postpartum, check out theUltimate Nutrition Guides!