Electrolyte Drinks for Pregnancy

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Trying to stay hydrated while pregnant? As fluid needs go up many moms turn to electrolytes drinks for pregnancy to help with hydration. But what exactly are electrolyte drinks and are they safe for pregnancy?

To enjoy a healthy pregnancy, it can be helpful to adjust the fluid levels by consuming electrolyte drinks. Electrolytes are known for their hydration properties and because they are responsible for carrying all the fluids around your body.

While pregnant you need to consume more fluids than normal, so its useful to know what drinks are safe during pregnancy.

Here we will dive into what are electrolytes, why they are important for pregnancy and the best electrolyte drinks for pregnancy.

The advice included in this article is meant for informational purposes only. Please consult your care provider before making any decisions regarding your pregnancy.

{Disclosure: This post contains affiliate or referral links. Read more about that here.} 

Four Main Electrolytes for Pregnancy

The four main electrolytes are:

1 - Sodium

Sodium is a key element in regulating fluid balance. It is an electrolyte that helps to maintain the amount of water in and out of the cells.

The recommended amount of sodium before and during pregnancy is 3000 mg of sodium per day. In case of serious health concerns, doctors recommended to restrict the amount of sodium in your diet. 

Read more about health mistakes pregnant women make (and how to avoid them!)

2 - Potassium

According to the experts, 4700 mg of potassium per day is safe for pregnant women. Exceeding this amount or falling short of the recommended amount can lead to the risk of muscle weakness, cramps, and abnormal heart rhythms.

Fruits and vegetables like bananas, potatoes, sweet potatoes, tomatoes, beans, winter squash, avocado, and leafy green vegetables are some of the rich sources of potassium.

Get the full list of best foods for pregnancy here.

3 - Magnesium

Magnesium is an essential element in carrying out hundreds of reactions in the human body such as nerve, muscle, and enzyme functioning. It also helps in the regulation of minerals like calcium, potassium, copper, and zinc.

Moreover, it helps the body to utilize energy and is also effective in keeping your muscles relaxed.

The recommended dietary allowance of magnesium for adults is 310 - 420 mg per day.

During pregnancy, even consuming an exceeding amount of magnesium is beneficial. The rich sources of magnesium include leafy greens, whole grains, seeds, nuts, and fortified cereals.

Try this Digest + DeStress Magnesium Powder for an easy way to get additional magnesium daily!

4 - Calcium

Calcium is a super mineral for bone health, muscle contraction, growth, and nerve functioning. You can meet your daily calcium needs from dairy. Milk, cheese, and kefir are good choices.

Greek yogurt pregnancy smoothies are also a delicious source of calcium.

The recommended amount of calcium for pregnant women is 500 mg.

As long as you are getting the recommended amount of these vitamins, you should be able to avoid nutritional deficiencies during pregnancy and the unwanted symptoms that come with them.

So how do you get all these vitamins? Thats where drinks with electrolytes for pregnancy come in.

Can I Have Electrolyte Drinks During Pregnancy?

A lot of women going through pregnancy wonder if it is safe to consume electrolyte drinks during pregnancy.

The simple answer is yes, you can drink electrolytes during pregnancy. Electrolytes are more important for a pregnant woman than you might think. Because pregnant women lose more fluids due to increased urination, they are also losing more electrolytes.

When a pregnant woman loses fluids her baby is also depleting them. Thats why it is suggested to increase water intake to 80 oz, or 10 cups per day.

But plain water alone is often not enough to hydrate you. Therefore, you may need added electrolytes to stay hydrated while pregnant.

Why Electrolytes are Good for Pregnant Women

During pregnancy, the womens bodies produce a higher volume of blood to support the healthy growth of their unborn babies. For this purpose, the placenta requires more fluids for the transportation of nutrients to the growing infant. Similarly, the amniotic sac also needs fluid to protect the developing fetus.

Fluctuating hormones during pregnancy make it hard to maintain fluid balance in the pregnant womans body. These physical changes also result in the loss of fluid and electrolytes from the body which results in dehydration.

Dehydration is very dangerous for the unborn baby and can result in growth problems. Therefore, balancing electrolyte intake is essential to prevent the risk of dehydration while pregnant.

Electrolytes are also highly recommended for pregnant women for their other benefits. They play a vital role in carrying out various body functions.

Want to learn how to get the best nutrition for you and your baby? Check out this online pregnancy course that will help eliminate the confusion about what to eat to optimize your pregnancy diet!

The primary roles of electrolytes in the pregnant womans body are as follows:

  • Electrolytes help to carry fluids around the body.
  • They allow the exchange of waste and nutrients between fluids and cells.
  • They help to maintain fluid equilibrium in the human body.
  • Electrolytes are very effective to keep you hydrated during pregnancy.
  • They can prevent muscle cramps and regulate muscle functions.
  • Electrolytes also regulate blood pressure which is very important during pregnancy.

In short, we can say electrolytes help our body to absorb plenty of water and stay hydrated which is essential during pregnancy.

Read more about how to prevent some of the common health mistakes pregnant women make.

How to Recognize Electrolyte Imbalance During Pregnancy

The deficiency of electrolytes needs to be recovered to prevent any complications during pregnancy. Many pregnant women wonder how to know if they have an electrolyte imbalance. The good news is several signs and conditions help you to know that you are lacking electrolytes during pregnancy.

Following are some of the common symptoms of electrolyte imbalance:

Feeling Thirsty

Feeling thirsty all the time even after drinking enough fluid is the first sign that you need more electrolytes.

Swelling in body parts, especially in limbs

During pregnancy, fluid retention and swelling of body parts is a common condition. But it can also be a sign of fluid imbalance in the body.


Pregnancy constipation is also a sign of insufficient electrolytes in the body. The lack of fluid and electrolytes disturbed the digestive system of your body which leads to constipation.

Reoccurring Headaches

During pregnancy, dehydration can lead to headaches and an adequate amount of electrolytes can help to stay hydrated.

High Blood Pressure

The lack of electrolytes and magnesium can increase the blood pressure of moms-to-be, which leads to many pregnancy complications.

Morning sickness

Although electrolyte deficiency is not directly related to morning sickness, in some cases, vomiting and nausea can be the result of insufficient electrolytes in the body.

Learn how to stop morning sickness in early pregnancy here.


Pregnancy constipation caused by electrolyte deficiency can even result in a condition known as hemorrhoids.

Now that we know why electrolytes are so important while pregnant, lets dive into the best ways to get electrolytes daily so that you can prevent dehydration.

Check out our list of Healthy Pregnancy Essentials to make pregnancy easier!

Best Electrolyte Drinks for Pregnancy

As you already know, being pregnant is a lot of work especially when you have to deal with a summer pregnancy. Staying hydrated is more important for moms-to-be than other adults.

Following are some of the best electrolyte-containing drinks that are safe to consume while pregnant:

#1 - Oral Rehydration Solution

Oral Rehydration Solution or ORS is the best choice for pregnant women. Being a rich source of electrolytes, it is more effective than fruit juices and sports drinks. Most fruit juices and sports drinks are packed with high amounts of sugar and less ratio of electrolytes. Therefore, their consumption can increase the risk of gestational diabetes.

Oral rehydration solution is a better option to regulate electrolyte levels in your body and stay hydrated. Its easy to use, too - just add it to water and drink.

But you need to still look at the ingredients of your ORS and choose one low in sugar and that contains no artificial ingredients. Almost all the top brands do, so check out these clean options below:

  1. Majka Hydration Booster - this is my favorite. It combines essential electrolytes, over 70 trace minerals and Vitamin C from Acerola Cherry.
  2. Electrolyte powder by UCAN - comes in multiple flavors and has no added sugar
  3. Nectar Hydration Powder Packets - clean basic ingredients, but does have stevia
  4. Dr. Bergs Electrolytes Powder - no artificial anything and comes in raspberry lemon flavor

#2 - Lemonade

Lemonade is another great option for electrolytes for new moms. Nearly all fruit juices are good sources of electrolytes, but lemonade is the best among them.

Lemonade is a refreshing drink enriched with potassium and vitamin C. It also contains traces of magnesium, phosphorus, and calcium. Therefore, this drink not only restores electrolytes but also provides you with an immunity boost.

#3 - Coconut Water

Coconut water is one of the most popular natural electrolyte drinks to keep you hydrated during pregnancy.

1 cup of coconut contains approximately 600 milligrams of potassium. Potassium plays a crucial role to maintain kidney function and muscle contraction.

Coconut water is the best choice to replace sports drinks like Gatorade, which contains a lot of sugar. It has more potassium and less sodium and carbohydrates than any average sports drink.

Because of the lower carbohydrate contents, it might not provide a sufficient energy boost for a whole day and is a good source of electrolytes. Coconut water is also one of the best ways to boost milk production going into postpartum.

This coconut water is my favorite! It comes in a bunch of different flavors to make it easy to get the benefits of natures sports drink.

#4 - Sports Drinks

Sports drinks containing electrolytes are used after exercise and for staying hydrated. The most commonly known sports drink brands are Gatorade and Powerade. Many moms swear by popular sports drinks to prevent nausea and morning sickness. But is it really good for pregnant women to drink these sports drinks?

Although Gatorade is safe for pregnancy, the high amount of artificial sweeteners and sodium can increase the risk of developing gestational diabetes and can be harmful to the growing baby. If you want to drink Gatorade during pregnancy, make sure to choose Gatorade Fit, as it has no added sugar, colors, or additives.

It is also important to know that not all sports drinks contain high amounts of electrolytes. For instance; drinks like regular Gatorade and Powerade do not have enough electrolytes. Some sports drinks only include a small amount of salt and a large proportion of coloring. Therefore, it is important to make sure that you are purchasing a healthy sports drink like those mentioned.

BODYARMOR Sports Drink is another decent alternative if you need a sports drink in a pinch.

#5 - Herbal Teas

Safe teas for pregnancy like red raspberry leaf and nettle have plenty of important electrolytes and contain sufficiently less sugar than sports drinks, making them a good option for those looking for a healthier choice.

They both contain multiple other vitamins such as A, C, D and K which are essential for every new mom.

There are many raspberry leaf tea benefits for pregnancy, so make sure to add this one to your routine, especially in the 3rd trimester.

You can enjoy tea even during the summer months. Give this raspberry iced tea for pregnancy a try!

Earth Mama Organics - Organic Raspberry Leaf Tea

Staying hydrated while pregnant is very important and you should have enough electrolyte drinks to prevent dehydration. Electrolyte drinks are safe during pregnancy and you can try homemade and store-bought electrolyte drinks to help ensure you have a healthy pregnancy.

More on Healthy Pregnancy

How to Pass Glucose Test during Pregnancy

Pregnancy Nutrition Questions Answered

Best Protein Shakes for Pregnancy

Best Organic Prenatal Vitamins

How to Start Healthy Pregnancy Routine

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