Our body is made up of mostly water and we need to be hydrated to function. Electrolytes are a big part of that! We need to ensure our electrolyte levels are adequate and balanced to be able to absorb and utilize the water that we are intaking!
Electrolytes do more than just keep our nervous system firing and hydration level adequate though! It helps with blood flow, regulates blood pressure, affects certain hormones, and bone building.
Just to name a few electrolytes that are beneficial and essential to our body:
- Sodium
- Potassium
- Magnesium
- Calcium
- Chloride
- Bicarbonate
Benefits of Electrolytes
Electrolyte affect us differently during different times of the pregnancy/birth timeline!
During pregnancy our nutrient needs are slightly different than when we are in labor, postpartum, and/or breastfeeding!
Some thing that could be affected by our electrolytes are our sleep patterns or even our energy levels, muscle cramping, hydration level, headache, and even swelling in our body!!
Sodium: This electrolyte is the top one we need to be getting enough of, but is hard due to the belief that too much salt is bad for us. for the majority of us we actually NEED around 4-6 grams of sodium in our diet! Around 25% of us are sensitive to sodium and it could cause our blood pressure to rise and effect our cardiovascular system…but most of us actually benefit from MORE sodium rather than less.
Sodium is important for many things but one of the main things is does in control the amount of fluid that is outside of our cells, which can play a huge role on our hydration levels!
Recommended intake is 4-6grams. There is a study that compared those who consumed <3grams of sodium to those who consumed 4-6grams and found those who consumed 4-6 grams has less heart disease and death related to heart disease than the <3g group.
Magnesium: Is involved with SO MANY metabolic functions and other functions in our body. Works to help the absorptions of other vitamins and minerals such as Vitamin D, K2, and calcium. This helps regulate our body temperatures, assists in protein synthesis, muscle relaxation, insulin regulation, immune function, and probably tons more we haven’t learned yet!
The recommended intake is 400-600mg a day!
Potassium: This electrolyte helps balance out the effects of sodium and plays a role on how much fluid is inside the cells! It’s also important for muscles contractions and just like the two above plays a part in our blood pressure.
We want to supplement between 4000-4700mg a day!
Prenatal: How Electrolytes Support Pregnancy
During pregnancy our electrolyte needs increase due to the increase in our blood volume and other cardiovascular changes! This leads to us requiring more water…which means it also increases our electrolyte needs! Particularly sodium, magnesium, and potassium.
There are other electrolyte increased needs, but they usually are met with our dietary intake easily.
Our electrolyte level could be the reason we are having braxton hicks contractions, swelling of our body, leg cramps, and low energy!!
Sodium
During pregnancy intaking 4-6 grams of sodium has been show to help improve blood pressure, and have intrauterine growth benefits for baby!
It was theorized that a low salt diet would prevent pre-eclampsia or blood pressure issues…but there is no evidence to support this claim. In actuality there is evidence that supports that increase sodium intake leads to decreased rate of pre-e or improved symptoms!
It was found that people who had low sodium intake were more likely to have slower fetal growth in their babies along with some long term effects for the baby after birth!! Sodium affects more than just our bodies, it can affect baby too!!
By ensuring an adequate intake and level of sodium this may improve/prevent high blood pressure, alleviate headaches, decrease swelling in the body, and help with overall hydration levels!
Magnesium
So many of the functions that magnesium helps with is vital for pregnancy!
When magnesium levels are adequate it has been shown to lead to less pregnancy complications such as low birth weight, elevated blood pressure, pre-eclampsia, and may improve morning sickness!!
If diagnosed with Gestational Diabetes, there is some research that supports it may help lower your fasting blood glucose! which would lessen another complication of pregnancy!!
Unfortunately magnesium deficiency is more common in todays world due to our food sources and diets. Thats why it is so beneficial to supplement. You can take a magnesium supplement by mouth, add in an epsom salt bath, or use magnesium lotions to help with magnesium levels.
Many who suffer from leg cramps during pregnancy usually will find some relief when adding in magnesium into the routine. I found relief myself by adding in LMNT into my daily routine as well as use a magnesium rub at bedtime!
Potassium
This electrolyte can play a part in blood pressure level and muscle contractions during pregnancy because it works alongside sodium closely!
When at the adequate level it found Pre-Eclampsia was lower, kidney damage less, and less complications such as preterm birth or low birth weight! It can affect our insulin sensitivity as well if it is low! This is essential for fetal growth!
Labor: How Electrolytes Support Birth
Electrolytes replenishment during labor is vital for optimal hydration during the intense activity of labor and birth!
Labor is commonly compared to running a marathon for the energy exertion, and you would never run a marathon (or shouldn’t) without replenishing both water and electrolytes! This is because a hydrated muscle is an optimally working muscle, and our uterus is a big muscle being used during labor!
When we are dehydrated during labor our uterus cannot contract as effectively!
Mixing in an electrolyte drink with your water can be an effective optional to stay hydrated and fueled during labor! Besides your labor snacks of course!
Postpartum: How Electrolytes Support Breastfeeding
Electrolytes are vital after birth, but especially if breastfeeding!! We pass electrolytes through our milk to baby. We need to ensure we are taking in enough electrolyte to supply our own bodies AS WELL AS our baby!
Sodium
During breastfeeding, sodium plays a huge part in the composition of breast milk, it is a key ingredient!
It could also effect milk production! Milk production could be improved if sodium intake is increased. They suggest increasing your sodium intake if you find your milk production is low.
Our Favorite Electrolyte Brands
While getting these electrolytes from your diet is always best practice, sometimes it is impossible to intake all the electrolytes we need! So supplementing with an electrolyte packet such as LMNT, Liquid IV, Drip Drop, or Needed’s Hydration Support can be beneficial!
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Buy LMNT through our link to get a free sample pack! You can try all their different flavors.
Local to us? Ask us for a sample pack at our gym!
LMNT: Salty AF!
LMNT (pronounced element) is known for its salty AF taste! This was created with those who are on a low carb diet in mind because their bodies excrete more sodium due to the low carbohydrate intake!
Some folks are nervous about the salty taste, but it is not salty like you’ve been assaulted by an ocean wave or if you poured too much salt into your food.
I find the salty flavor to be perfect, but I prefer stronger flavors. LMNT has the most flavor selection, as well! They have fruit flavors that range from sweet to spicy. And they have chocolate flavors to put into your hot drinks!
You can decrease the saltiness by using more water or less of the package in your drink.
What Gina Loves About LMNT:
- I love the salty flavor! I prefer stronger flavors with my food and drinks, so LMNT is my favorite electrolyte drink mix!
- My favorite flavors are: Watermelon, Mango Chili, and Grapefruit (seasonal flavor)
Get Liquid IV for 25% off with code MAMASTEFIT
Liquid IV
Liquid IV has a sweeter flavor profile than LMNT and Needed Hydration. Liquid IV has sugar in it, which for some is a turn off, but it adds to the sweeter taste! I would compare it to a sports drink in sweetness, such as Gatorade.
Liquid IV has 15 fruity flavors, and even a sample package that you can buy to try out all their flavors.
Liquid IV offers more support beyond hydration such as sleep, immune, and energy with their electrolyte drink mixes.
If you prefer a sweeter flavor profile, Liquid IV is a great option!
Get 20% off your first purchase with Needed with code MAMASTEFIT
Needed
Needed Hydration Support info
Hydration support contains electrolytes and trace minerals that are helpful in our hydration status to help fuel our body!
What Roxanne Loves About Needed Hydration:
- It is very light to be able to drink more than one in a day without being overwhelmed by the taste of sugar/salt
- The grapefruit flavor is SOO refreshing, and its pink which makes me smile
Stay Hydrated!
Prenatally electrolytes could play a huge part in not only baby’s development but also help decrease the risk of a complication associated with elevated blood pressure or diabetes! This needs some more research, but I think could have some big effects on the maternal health care!
The benefits don’t just end during pregnancy!! Our electrolyte levels also matter during labor as well as when we are breastfeeding!
Pregnancy Support Courses
Learn the science of pregnancy and birth to take the mystery of labor away! Understand why you are feeling what you feel, and learn strategies to confidently move through pregnancy and birth!
- 9h+ of Video
- Support Group
- Close Captioning
- 5 Workouts/Week
- Gym Workouts
- Self-Paced
Instructor
GINA
Workout on-demand with our prenatal fitness workout videos! Each workout is 30-40 minutes to follow along as you exercise at the same time!
- Birth Prep
- All Trimesters
- Mobility Work
Instructor
GINA
Find comfort and relief from pelvic girdle pain throughout your pregnancy and postpartum period! This program incorporates myofascial sling focused exercises to stabilize across the pelvic girdle joints.
- 3 Weeks
- On Demand Workout Videos to Follow
Resources
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4719732/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5590399/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6181280/
- https://pubmed.ncbi.nlm.nih.gov/34907820/
- https://lilynicholsrdn.com/electrolytes-pregnancy/
- https://science.drinklmnt.com/electrolytes/electrolytes-while-pregnant-or-breastfeeding/