During pregnancy, maintaining proper hydration and mineral balance is essential for both you and your developing baby. Electrolytes play a crucial role in this, supporting numerous functions in the body. 

But what exactly are electrolytes, and how can you ensure you’re getting enough during your pregnancy? Let's explore what electrolytes are, why they’re important during pregnancy, and how to safely incorporate them into your routine.

Related: Can you take magnesium while pregnant? 

What are electrolytes?

Electrolytes are minerals in the body that carry an electrical charge. They help regulate a range of important processes, including hydration, muscle function, and nerve signals. They are critical for maintaining fluid balance, pH levels, and other bodily functions that support overall health.

Key electrolytes include:

• Sodium: Regulates fluid balance and blood pressure
• Potassium: Supports muscle function and helps maintain proper heart rhythm
• Magnesium: Aids in muscle and nerve function, and helps with energy production
• Calcium: Crucial for bone health, muscle function, and nerve signaling
• Chloride: Works with sodium to maintain fluid balance.

Magnesium is especially important during pregnancy as it helps to support muscle function and prevent cramping, which can become more frequent as the pregnancy progresses (more on this below). It also helps the body maintain stable blood pressure and may aid in reducing the risk of premature labor.

How do electrolytes work?

Electrolytes function by conducting electrical signals in the body, helping to regulate various bodily processes. For example, potassium and sodium are involved in nerve transmission and muscle contractions. 

When electrolytes become too low or too high, it can lead to issues like dehydration, muscle cramps, or even heart arrhythmias. Ensuring your body has the right balance of electrolytes is essential to maintaining good health and energy levels throughout pregnancy.

Related: Top nutrients for first & second trimester

Why electrolytes are important during pregnancy

During pregnancy, your body undergoes significant changes, increasing the need for electrolytes. Hydration is particularly important as it supports amniotic fluid levels, helps nutrient transport to the baby, and manages the extra blood volume. Electrolytes are crucial for maintaining this fluid balance and preventing dehydration, which can lead to complications like fatigue, dizziness, and even preterm labor.

Additionally, as pregnancy progresses, it's common to  experience symptoms like muscle cramps or leg swelling. Proper electrolyte balance, especially with magnesium and potassium, can help alleviate some of these common discomforts.

While many electrolyte minerals can be found in everyday foods like bananas, leafy greens, avocados, and dairy, there are certain times when supplementing may be beneficial. If you're experiencing severe morning sickness, sweating due to exercise or hot weather, or struggling with dehydration from increased fluid needs, an electrolyte supplement can help replenish lost minerals and keep you feeling your best. Always listen to your body and consult with your healthcare provider to determine if additional electrolyte support is right for you.

Can you drink electrolytes while pregnant?

In my clinical experience, I’ve seen many pregnant women struggle with energy dips, headaches, and even increased swelling due to imbalanced hydration. While drinking enough water is crucial, water alone doesn’t always replenish the minerals your body needs, especially when you’re sweating more, exercising, or experiencing morning sickness.

Drinking electrolytes during pregnancy is generally safe and beneficial as long as you choose the right products. It’s essential to pay attention to the ingredients and opt for those that provide a balanced amount of electrolytes without excessive added sugars or artificial sweeteners.

Many commercial electrolyte drinks contain high amounts of sugar, which can lead to blood sugar spikes (and the resulting crashes)—something to be mindful of, especially if you’re managing gestational diabetes or trying to maintain steady energy levels.

When choosing an electrolyte drink, check the nutrition label and aim for options with ideally  little to no added sugar or less than 5 grams per serving. Keeping an eye on sugar content will help you stay hydrated without unnecessary blood sugar fluctuations, keeping both you and your baby feeling balanced and energized. 

Artificial sweeteners and food dyes, often found in sports drinks and flavored electrolyte powders, may also be worth avoiding, as research on their long-term effects during pregnancy is still limited. Some artificial ingredients can also cause digestive upset, which is the last thing you want when dealing with pregnancy-related nausea or bloating.

Instead, look for clean, naturally flavored options or focus on whole food sources of electrolytes, like coconut water and mineral-rich fruits and vegetables, to keep your hydration and nutrient intake as natural as possible.

Ultimately, electrolyte needs vary from person to person. If you’re feeling fatigued, dizzy, or experiencing frequent muscle cramps, it may be worth discussing electrolyte supplementation with your healthcare provider to find an option that works best for you and your pregnancy.

Related: Tips for traveling while trying to conceive

Are electrolyte drinks safe in pregnancy? 

Electrolyte drinks are typically safe during pregnancy, but as mentioned previously, it’s important to be mindful of the ingredients and choose options that truly support your health. Many conventional sports drinks are loaded with added sugars, artificial sweeteners, and unnecessary food dyes—none of which are ideal for pregnancy.

I’ve seen expectant mothers benefit most from electrolyte drinks that contain clean, minimal ingredients and are free from artificial additives. When selecting an electrolyte drink, look for natural sweeteners like stevia or monk fruit, or better yet, options that are unsweetened altogether.

Electrolyte drinks can be especially helpful if you're experiencing frequent nausea, vomiting, or excessive sweating, as these conditions can deplete your mineral stores quickly. However, not all electrolyte products are created equal—some contain excessive sodium levels or unbalanced ratios of minerals, which may not be ideal for pregnancy. 

If you’re already taking a prenatal vitamin that contains essential minerals, it’s important to consider the total amount of electrolytes you’re consuming from all sources—this includes your prenatal vitamins, food, and any additional electrolyte supplements or drinks. In my clinical experience, many are unaware of how easy it can be to inadvertently exceed the tolerable upper intake levels (TULs) for certain minerals, particularly when combining multiple supplements.

If you’re unsure about which electrolyte drink is best for you, consult your healthcare provider or a nutrition expert to ensure you’re choosing a safe and effective option that aligns with your pregnancy needs.

Can you drink LMNT electrolytes while pregnant?

LMNT electrolytes have become a popular choice among many in the health and wellness space online due to their high-dose formulation with no added sugar—a good option for those looking to stay hydrated without the extra sweetness. 

These electrolyte packets are designed to replenish essential minerals like sodium, potassium, and magnesium, which are crucial for maintaining hydration and supporting muscle function. However, while LMNT can be beneficial in promoting hydration and electrolyte balance, it’s important to approach it thoughtfully during pregnancy. 

From what I’ve seen working with pregnant clients, it’s always wise to consult with your own healthcare provider before using any supplement regularly to ensure that the mineral ratios in LMNT are a good fit for your body’s specific needs. Pregnancy often brings unique nutrient requirements, so a personalized approach is key to staying balanced and healthy. Before taking any new supplement or starting a new fitness regimen in pregnancy, always double-check with your provider to make sure you're supporting your pregnancy in the best way possible.

Can you drink Pedialyte electrolytes while pregnant?

Pedialyte is commonly known as a rehydration solution that’s often used to replenish fluids and electrolytes lost during illness, particularly with diarrhea or vomiting. While it is marketed primarily for children, many pregnant women also turn to Pedialyte during times of dehydration or nausea (frequently paired with morning sickness). 

In general, it’s safe to use Pedialyte in moderation during pregnancy, especially when you’re feeling dehydrated or have difficulty keeping fluids down. However, it’s important to understand that Pedialyte isn’t formulated specifically for pregnancy and may not be ideal for everyday electrolyte supplementation.

One key concern is the sugar content in many Pedialyte varieties, which can range from moderate to high amounts, depending on the flavor.  As mentioned previously, for pregnant women, particularly those managing gestational diabetes or trying to maintain steady blood sugar levels, high sugar content can lead to undesirable blood sugar spikes and crashes. 

While Pedialyte does offer dye-free options, some of their products still contain artificial sweeteners like sucralose, which can negatively affect the gut microbiome. Research on the long-term effects of sucralose during pregnancy is still limited, but it's known to potentially disrupt gut health, which can exacerbate nausea, bloating, or discomfort—a common concern during pregnancy.

Another important consideration is whether the mineral levels in Pedialyte align with the needs of a pregnant body. The typical ratios of sodium, potassium, and magnesium in Pedialyte are designed to address short-term dehydration from illness rather than to support the unique needs of pregnancy. The mineral content may not be sufficient for replenishing lost electrolytes due to the increased fluid volume and nutrient transport demands that occur during pregnancy. For example, pregnant women often need more magnesium and potassium to help with muscle cramps, energy levels, and overall hydration.

In my experience working with pregnant clients, I generally recommend opting for electrolyte drinks or powders specifically formulated for pregnancy, additional magnesium supplement, or using whole food sources of electrolytes. If you do choose to use Pedialyte, it’s best to consult with your healthcare provider first to ensure it aligns with your personal needs and doesn’t interfere with any health conditions or blood sugar concerns.

Related: How to control fasting blood sugar during pregnancy: Expert tips

How to increase your electrolyte intake in pregnancy

While electrolyte drinks can be helpful, you can also maintain electrolyte balance and hydration by incorporating nutrient-rich foods into your diet. Eating a balanced diet with these whole foods ensures steady electrolyte intake while also providing additional nutrients that support a healthy pregnancy. You can easily boost your electrolyte intake with foods and drinks that are naturally rich in essential minerals. Here are some excellent options to consider during pregnancy:

Fluids and foods high in electrolytes

• Coconut water: A natural source of potassium and magnesium
• Bananas: High in potassium to help prevent cramps
• Leafy greens: Such as spinach and kale, which are rich in magnesium
• Oranges: A good source of potassium and vitamin C
• Yogurt: Contains calcium and potassium, and can help with digestion
• Avocados: Packed with potassium and magnesium
• Sweet potatoes: Rich in potassium and magnesium
• Broth-based soups: Good for sodium and hydration

What to know about drinking electrolytes while breastfeeding and in postpartum

After delivery, your body is working hard to recover while also nourishing your baby—meaning your hydration and electrolyte needs remain just as important as they were during pregnancy. Breastfeeding significantly increases your fluid demands, and without enough electrolytes to help regulate hydration, you may find yourself feeling fatigued, lightheaded, or even struggling with milk supply. 

In my clinical experience, I’ve seen many new moms underestimate how much fluid and mineral replenishment they need, especially in those early weeks postpartum when exhaustion and hormonal shifts are at their peak.

Electrolytes play a key role in postpartum recovery by helping to restore depleted mineral levels, support muscle function, and keep energy levels stable. Many women find that drinking electrolyte-rich beverages or consuming foods high in potassium, sodium, and magnesium helps them feel more replenished and alert—important when sleep is scarce. 

A note from WeNatal on drinking electrolytes while pregnant 

We know that staying hydrated and maintaining a healthy mineral balance are essential for both you and your baby throughout pregnancy. That’s why our WeNatal for Her supplements are formulated with key nutrients like magnesium and potassium—electrolytes that play a crucial role in energy, muscle function, and fluid balance.

Our nutrition team is frequently asked, can you drink electrolytes while pregnant? The answer is yes, but choosing high-quality sources matters. Along with a nourishing diet, incorporating the right electrolyte support can help you navigate pregnancy’s unique demands, from managing fatigue to reducing muscle cramps. 

For an extra boost of magnesium, our Rest + Digest Magnesium supplement provides additional relaxation benefits to help you feel your best. As always, we recommend consulting with your doctor or a nutritionist to determine the best approach for your electrolyte needs.

Related: What to know about the Mediterranean Diet for fertility—aka the fertility-boosting diet

References

Ahmed A. Fetomaternal Acid-Base Balance and Electrolytes during Pregnancy. Indian J Crit Care Med. 2021;25(Suppl 3):S193-S199. doi:10.5005/jp-journals-10071-24030

Cai C, Sivak A, Davenport MH. Effects of prenatal artificial sweeteners consumption on birth outcomes: a systematic review and meta-analysis. Public Health Nutr. 2021;24(15):5024-5033. doi:10.1017/S1368980021000173

Fanni D, Gerosa C, Nurchi VM, et al. The Role of Magnesium in Pregnancy and in Fetal Programming of Adult Diseases. Biol Trace Elem Res. 2021;199(10):3647-3657.doi:10.1007/s12011-020-02513-0

Schiefermeier-Mach N, Egg S, Erler J, et al. Electrolyte Intake and Major Food Sources of Sodium, Potassium, Calcium and Magnesium among a Population in Western Austria. Nutrients. 2020;12(7):1956. Published 2020 Jun 30. doi:10.3390/nu12071956

Shrimanker I, Bhattarai S. Electrolytes. In: StatPearls. Treasure Island (FL): StatPearls Publishing; July 24, 2023.

​​Zheng Z, Xiao Y, Ma L, et al. Low Dose of Sucralose Alter Gut Microbiome in Mice. Front Nutr. 2022;9:848392. Published 2022 Feb 25. doi:10.3389/fnut.2022.848392