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Best Electrolyte Supplements for Pregnancy: Stay Hydrated and Healthy

Portrait of Dr. Matt Morris of Pinnacle Chiropractic Pediatric and Prenatal Chiropractor in Lakewood Ranch, FL.
Dr. Matt Morris
January 21, 2025
A glass of water with electrolyte powder being mixed in, surrounded by fresh fruit and a pregnant woman’s hand resting on her belly.

Pregnancy places extra demands on your body, making hydration and electrolyte balance essential for your health and your baby’s development. As your body undergoes significant changes, it’s crucial to ensure that you’re consuming the right nutrients to maintain hydration, reduce muscle cramps, and support your overall energy levels.

Electrolytes—such as sodium, potassium, and magnesium—play a vital role in keeping your body functioning optimally. With so many electrolyte supplements on the market, it’s important to choose options that are safe, effective, and free from unnecessary sugars and additives. In this guide, we’ll cover why electrolytes are important during pregnancy, what to look for in an electrolyte supplement, and our top recommendations to help you stay hydrated and comfortable throughout your pregnancy.

Why Are Electrolytes Important During Pregnancy?

During pregnancy, your body’s fluid balance shifts, increasing your need for electrolytes. These essential minerals play a crucial role in several bodily functions, including:

1. Maintaining Hydration

Pregnancy symptoms like morning sickness, frequent urination, and increased blood volume can lead to dehydration. Since water alone isn’t always enough to replenish lost fluids, electrolytes help your body retain hydration and prevent imbalances that can lead to fatigue and dizziness.

2. Reducing Muscle Cramps

Muscle cramps, particularly in the legs, are common in pregnancy due to increased weight, circulation changes, and nutrient depletion. Electrolytes like magnesium and potassium help relax muscles and prevent painful cramps.

3. Boosting Energy Levels

Growing a baby requires significant energy, and electrolytes help support muscle and nerve function. Sodium and potassium help regulate fluid balance and maintain proper cellular function, preventing extreme fatigue and sluggishness.

4. Supporting Fetal Development

Electrolytes are essential for the development of your baby’s bones, muscles, and nervous system. A deficiency in key minerals can impact overall fetal growth and increase the risk of pregnancy complications.

What to Look for in Pregnancy-Safe Electrolyte Supplements

Not all electrolyte supplements are created equal. When choosing an electrolyte drink or powder during pregnancy, focus on these key factors:

1. Low Sugar Content

Many sports drinks and hydration powders are loaded with added sugars that can cause energy crashes or unnecessary calorie intake. Look for options that are sugar-free or naturally sweetened.

2. Clean Ingredients

Choose supplements free from artificial sweeteners, colors, or preservatives. A clean formula ensures that you’re not exposing yourself or your baby to unnecessary additives.

3. Essential Electrolytes

Ensure that sodium, potassium, and magnesium are the primary ingredients. These minerals are crucial for hydration, muscle function, and overall pregnancy wellness.

4. Ease of Use

Powders or pre-mixed options are convenient and can be easily added to water for a quick hydration boost. Having an easy-to-use option ensures you stay consistent with your electrolyte intake.

Best Electrolyte Supplements for Pregnancy

1. LMNT Electrolyte Drink Mix

LMNT is a top choice for pregnant moms due to its clean formula and science-backed electrolyte balance.

Why It’s Great:

  • Contains an ideal ratio of sodium, potassium, and magnesium for optimal hydration.
  • Sugar-free and free from artificial ingredients.
  • Designed to replenish fluids without extra calories.
  • Comes in a variety of flavors, such as Citrus Salt and Watermelon Salt.

Best For:

  • Moms experiencing dehydration or fatigue due to morning sickness or increased blood volume.
  • Those needing a quick and effective hydration boost.

Shop LMNT on Amazon

2. ReLyte Electrolyte Mix by Redmond Life

ReLyte offers a clean and balanced formula with a focus on natural, whole-food-based ingredients.

Why It’s Great:

  • Provides a well-balanced mix of electrolytes, including sodium, potassium, calcium, and magnesium.
  • Sweetened with stevia and free of artificial ingredients.
  • Made with Redmond Real Salt, a natural source of minerals.
  • Available in flavors like Lemon Lime, Mixed Berry, and our personal favorite Watermelon Lime.

Best For:

  • Moms looking for a natural, minimally processed option to stay hydrated and reduce muscle cramps.
  • Those who prefer a mild, naturally sweetened electrolyte mix.

Shop ReLyte on Amazon

How to Incorporate Electrolytes into Your Routine

1. Hydrate Throughout the Day

Start your morning with a glass of water and add electrolytes to one or two servings per day as needed.

2. Listen to Your Body

Increase electrolyte intake if you experience symptoms like leg cramps, dizziness, or fatigue.

3. Use During High-Need Times

Electrolyte supplements are especially helpful during hot weather, after exercise, or on days when morning sickness impacts your hydration.

Tips for Staying Hydrated During Pregnancy

  • Drink Regularly: Aim for at least 8–10 glasses of water daily, adjusting based on your activity level and symptoms.
  • Add Variety: Incorporate hydrating foods like watermelon, cucumbers, and oranges into your meals.
  • Monitor Symptoms: If dehydration symptoms persist, consult your healthcare provider for additional guidance.

Final Thoughts

Maintaining proper hydration and electrolyte balance is critical for a healthy pregnancy. LMNT and ReLyte are excellent choices for safe and effective electrolyte supplementation. Their clean formulas and easy-to-use options make them ideal for supporting hydration, reducing cramps, and boosting energy levels.

Start exploring these trusted brands on Amazon today to find the best fit for your pregnancy needs:

Hydration is one of the simplest and most impactful ways to care for yourself and your baby during pregnancy. Stay hydrated, stay healthy, and enjoy this incredible journey!

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I am so thankful to Pinnacle for the confidence I have that my body is right and ready for labor.
100% recommend for pregnant mommas! I have been receiving weekly adjustments since I was about 10 weeks pregnant, and have had nothing short of an amazing experience at Pinnacle Chiropractic! The staff here is incredible and it is evident that they truly care for their patients needs. Since receiving prenatal care, I have had tremendous relief in the lower back pain that I experienced prior to pregnancy and have experienced little to no pelvic discomfort. Weekly pelvic adjustments have made a huge difference in my pregnancy symptoms thus far, and I am so thankful to pinnacle for the confidence I have that my body is right and ready for labor.
I’ve now become a patient of theirs too, and I hope to start my other two children there as well
My 10 month old has been delayed on her gross motor skills. At her 6 month checkup, her pediatrician recommended she get evaluated for PT. In her case, I felt like she needed more that just PT to get caught up. I’ve heard so many people speak highly of chiropractic care for kids, I thought we’d give it a try. I can’t remember how I came across Pinnacle (might have been on Instagram because they have a lot of helpful posts). But anyway, I called and setup the first couple appointments for intake and scans. The entire staff is super friendly. Dr. Matt listened very well to what was going on with my daughter and we came up with 3 goals for her to hopefully meet with 9 weeks of adjustments (2x/week). The afternoon after her 2nd adjustment, she literally reached 2 of her goals. I almost couldn’t believe it. I realize it could have just been a coincidence but it’s just too close to happening right after the adjustments for me to assume that. She’s had about 10 adjustments total now, and she is catching up on other gross motor skills. Because she is a baby, her adjustments are quite gentle. There’s no cracking or popping involved. I’ve now become a patient of theirs too, and I hope to start my other two children there as well!
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