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Two Simple Recipes to Replace Your Electrolytes During Pregnancy & Birth

Every Doula and Midwife Knows the Importance of Electrolytes Throughout Pregnancy, Birth and Postpartum

From conception to birth, the pregnant body undergoes various adaptations to support the growing fetus. During this time, maintaining proper hydration and electrolyte balance becomes crucial for both the mother's well-being AND the development of the baby.

I went from feeling like complete garbage, to feeling like I could make it through whatever this process through at me. – Elizabeth P.

What ARE Electrolytes? Electrolytes are minerals that carry an electric charge when dissolved in bodily fluids. They play a vital role in maintaining fluid balance, transmitting nerve impulses, and supporting muscle function. The essential electrolytes include sodium, potassium, calcium, magnesium, chloride, and phosphate.

Electrolyte Requirements During Pregnancy Pregnancy increases the body's demand for electrolytes due to several factors. The expanding blood volume, growing uterus, increased metabolic rate, and the development of the fetal tissues all contribute to the need for adequate electrolyte intake. Insufficient electrolytes can lead to imbalances, which may cause muscle cramps, fatigue, dizziness, and even complications such as preeclampsia.

Hydration During Pregnancy Proper hydration is the foundation for maintaining electrolyte balance during pregnancy. The general recommendation is to consume around 2-3 liters of water per day, but this can vary depending on factors such as climate, physical activity, and individual needs. Pregnant women should pay attention to their thirst cues and ensure regular intake of fluids, especially water. Avoiding excessive intake of caffeinated beverages and sugary drinks is also important, as they can contribute to dehydration and disturb electrolyte balance—this includes store-bought electrolyte drinks which are usually full of sugar or sugar substitutes, neither of which are your friends.

Electrolyte Replacement During Labor As the body prepares for labor, it is crucial to maintain proper hydration and electrolyte balance. During this intense physical process, the body loses fluids and electrolytes through sweating and exertion. The following two simple recipes are our favorite ways to bolster your system during this intensive process.

Coconut Lemonade

Super simple and mouth wateringly delicious!

  • 1 cup cold water

  • 1 cup coconut water

  • 1 squeezed lemon

  • 1/4 teaspoon unrefined sea salt or Himalayan salt

Mix all ingredients together in a glass jar and drink with or without ice.


Super simple and mouth wateringly delicious!

  • 2 cups water

  • ¾ cup fresh orange juice

  • ¼ cup fresh-squeezed lemon juice

  • ⅛ rounded teaspoon unrefined sea salt or Himalayan salt

  • 1 tablespoon raw honey

Mix all ingredients together in a glass jar and drink with or without ice.

Electrolyte-Rich Foods In addition to staying hydrated, consuming electrolyte-rich foods can help replenish these vital minerals. Include a variety of fruits and vegetables in your diet, such as bananas, oranges, avocados, spinach, sweet potatoes, and tomatoes. These foods are excellent sources of potassium, magnesium, and other essential electrolytes. Incorporating dairy products, nuts, seeds, and whole grains can also provide additional electrolytes like calcium and phosphate.


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