The Importance of Electrolytes During Pregnancy
Sara French
August 9, 2024
While summer is coming to a close, it seems the temperatures have been hotter than ever! Maintaining proper hydration is extremely important during pregnancy, especially during these warmer months. However, it isn’t as simple as just drinking water by itself. Pregnancy causes a number of things to change in the mother’s body, and a significant increase in blood volume is just one change. This means electrolyte needs drastically increase during pregnancy in order to keep all of the extra fluid in the correct cellular balance. The main electrolytes that help to support proper hydration are: sodium, potassium, and magnesium.
Sodium
Sodium is an important micronutrient that the body requires small amounts of in order to perform many processes. It is important in maintaining fluid balance in the body’s cells, helps to maintain acid-base balance, and is vital for having normal muscle function. Additionally, sodium is necessary for aiding in proper nervous system function as well as maintaining blood pressure. During pregnancy, sodium is responsible for expanding plasma volume outside the cells. However, balancing sodium with potassium is the key to healthy hydration. Too much sodium and not enough potassium can cause health problems to both the mom and her baby.
Potassium
Potassium is another important mineral that works hand-in-hand with sodium. While sodium is more highly concentrated on the outside of the cell, potassium is busy at work on the inside of the cell. It helps muscles contract as well as sends nerve impulses. Not enough potassium can cause muscle cramps, particularly in the legs. As stated earlier, it is important to maintain the correct balance of sodium and potassium in the body. Elevated sodium levels outside the cell combined with too little potassium inside the cell can cause a number of problems, such as an increase in blood pressure. This can have negative outcomes for both mom and baby! To increase potassium intake during pregnancy, consume fruits and vegetables, as these tend to be high in potassium. A high-quality prenatal vitamin will also contain an appropriate ratio of sodium and potassium that will assist your increased electrolyte needs.
Magnesium
Most people are deficient in this important mineral, and pregnant women are no exception. Blood levels of magnesium have been shown to decrease significantly during pregnancy, so it is important to add this micronutrient to your diet. Studies have shown that low magnesium levels have been associated with an increased risk of preeclampsia, preterm labor, and leg cramps. Researchers also found a correlation between too little magnesium and pregnancy-induced hypertension. Comparatively, studies have also found that magnesium supplementation greatly reduced the onset of pregnancy-induced hypertension, as well as reduced the rate of preterm births. These studies are proof that negative outcomes of consuming too little magnesium can be avoided by eating foods rich in magnesium as well as incorporating a high-quality prenatal vitamin in the diet.
My Favorite Hydration Mocktail
½ cup organic orange juice (excellent source of potassium)
½ cup organic coconut water (excellent source of magnesium)
2 pinches of organic sea salt (excellent source of sodium)
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