Electrolytes and Pregnancy
You may have heard that electrolytes are particularly important when you are pregnant. And you’re not wrong. In this blog I’ll discuss what electrolytes are, why we need more of them in pregnancy, and how you can achieve this.
What are electrolytes?
Electrolytes are essential minerals found in your blood, sweat and urine that carry an electric charge. They include sodium, potassium, chloride, calcium, magnesium, phosphorus and bicarbonate. These electrolytes play a vital role in our body, especially during pregnancy. They aid our nervous system, muscle function, keep our heart beating, maintain fluid balance, pH levels and they may prevent headaches and cramps.
Why do we need more electrolytes during pregnancy?
When you are pregnant, your fluid needs increase. There are two main reasons why; to support your blood volume which increases by about 45%, and to replenish the amniotic fluid that your baby is immersed in.
This increase in fluid means our need for electrolytes also increases to maintain the right balance of electrolytes to fluids.
How can I get enough electrolytes during pregnancy?
The best way to meet your increased fluid and electrolyte needs in pregnancy is by drinking water and eating a variety of wholefoods. Let’s have a look at some common foods that contain electrolytes.
Sodium - Found in salt, vegetables, dairy products, meat, seafood and foods that are fermented/pickled (due to the salt)
Potassium - Bananas, avocado, citrus, potatoes, milk, beans
Chloride - Found in salt, meat, seafood and foods that are fermented/pickled (due to the salt)
Calcium - Dairy products, sesame/chia seeds, tinned fish with bones, wholegrains, green veggies, legumes
Magnesium - Nuts, seeds, tahini, leafy greens, seaweed, cacao, herbs
Phosphorus - Dairy, red meat, poultry, seafood, legumes, nuts
Bicarbonate - Avocados, bananas, potatoes, spinach
You may have noticed I have included salt on this list. Salt is a mineral made of sodium and chloride. Despite what you may have been told, salt does not need be avoided in pregnancy as it is vital to many functions in the body. More information on salt during pregnancy can be found in my book, Nurture the Seed.
When is an electrolyte drink helpful?
Simply put, if you are unable to eat a varied diet and drink adequate amounts of water, an electrolyte drink may be helpful. This can be common in pregnancy, for example if you are suffering from nausea and vomiting, or during labour when eating solid food is difficult. Some women find electrolyte drinks can assist with leg cramps.
You may also like to include an electrolyte drink to ‘mix things up’ if you are getting sick of water. Let’s face it, consuming 2-3L of water each day can be difficult, especially if you are experiencing taste changes.
Do I need a specialised ‘sports drink’?
Short answer, no. Although sports drinks contain electrolytes, they are often over priced and contain a large amount of added sugars. Some also contain caffeine.
You may be surprised to learn that many fluids naturally contain electrolytes:
Milk - calcium, sodium, potassium and phosphorus
Coconut water - sodium, potassium, magnesium and calcium
Bone broth - calcium, phosphorus and magnesium
Fresh fruit juice - depends on the fruit, but orange juice, for example, contains calcium, magnesium and potassium
If you want something a bit more concentrated in electrolytes with a bit of flavour, you can make your own electrolyte drink! You can find my homemade electrolyte recipe here.
