Thirsty For Two: A Guide to Hydration and Electrolytes During Pregnancy

By: Legendairy Milk

2 min

Congratulations on your pregnancy! As you have likely heard, your well-being in pregnancy directly affects your baby. When it comes to proper hydration, it is important to be sure that you are drinking enough water and getting enough electrolytes to properly hydrate your body as it creates new life. Hydration is a key component in preventing growth restrictions in utero, making sure that your baby has enough amniotic fluid, as well as keeping your blood sugar and temperature controlled.⁽¹⁾ As we know, pregnancy in the heat can be incredibly dangerous and proper hydration can combat this.

In addition to that glowing bump, your body’s internal organs are also growing during pregnancy. Your blood volume increases, your blood has more plasma in it, and your kidneys become larger. All of these changes play a vital role in maintaining the shape of cells within the body, regulating your metabolism, and keeping your body temperature stable. Your body gets water directly from beverages, food, and its own cells. During pregnancy, your body needs more food and water, but it is important to make sure that you are properly hydrating on a cellular level.

Enter Electrolytes During Pregnancy!

Plain water may not be enough during pregnancy. If you drink only plain water, you are actually flushing out your electrolytes and dehydrating your body on a cellular level.⁽²⁾ Because of increased blood volume, sweat, and urination, your body is actually losing water and minerals during pregnancy. Drinking electrolytes helps make sure you are replenishing the lost sodium, potassium, and magnesium. In addition to hydration, these minerals support your baby’s growth and development, as well as your comfort during pregnancy. Electrolytes during pregnancy can ease the symptoms of muscle cramps, low blood sugar, and Braxton Hicks contractions.⁽³⁾

You may need more electrolytes if:

You get dizzy
Your legs and muscles cramp
Your skin is dry
You don’t feel like your baby is as active as they should be in the womb (dehydration can cause lower fetal movements ⁽⁴⁾
You have a lot of Braxton Hicks contractions
You feel chronically fatigued

It can be challenging to stay properly hydrated during pregnancy due to morning sickness and nausea, food aversions, and other complications such as gestational diabetes. Incorporating electrolytes into your diet by adding a low-sugar, mineral rich electrolyte mix or adding salt or lemon to your water can help maintain proper hydration during pregnancy.

DIY Electrolyte Drink Recipe

She’s Thirsty Coconut Water Electrolyte Mix
Half coconut/half plain or sparkling water
Handful of frozen fruit like mangoes or strawberries (fruit has lots of natural electrolytes!)

Staying properly hydrated during pregnancy is incredibly important for both you and your baby, but proper hydration is more than just plain water. Aim to drink to thirst, but be sure to incorporate electrolytes into your diet and water routine. Not only is it better for baby, but it is more fun to drink!

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References

1. https://doi.org/10.3390/nu15071739

2. https://www.nutritionnews.abbott/healthy-living/diet-wellness/What-Is-Hydration-on-a-Cellular-Level-and-Why-Is-It-Important/

3. https://doi.org/10.1038/s41598-023-47623-6

4. https://doi.org/10.3390/nu15071739

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