If you’re wondering whether pregnancy hydration drinks could help you, you’re not alone. I felt like it was nearly impossible to stay hydrated when I was pregnant.
Between nausea, bloating, and exhaustion, drinking water was the last thing I wanted to do. And when I did hit my water goal, it seemed like my body flushed it right out.
The game changer? Adding electrolytes to my drinks.
Hydration is essential during pregnancy and breastfeeding, but it’s not just about drinking more water—it’s about absorbing and retaining it. Electrolytes for pregnant women help keep energy levels up, prevent dehydration, and ease common pregnancy symptoms.
In this guide, we’ll dive into the best electrolyte drinks for pregnancy, why they work, what to look for in store-bought options and how to make homemade electrolyte drinks for pregnancy.
What Are Electrolytes?
Electrolytes are essential minerals that keep your body running smoothly. They regulate fluid balance, support nerve function, and control muscle contractions—all of which become even more important during pregnancy.
Your body stores electrolytes in fluids like blood, sweat, urine, and even amniotic fluid. The key electrolytes are sodium, potassium, magnesium, calcium, and chloride. These minerals work together to keep you hydrated, support circulation, and ensure your muscles and nerves function properly.
Why Are Electrolytes Important for Pregnancy?
As your body adapts to support your growing baby, your fluid volume increases by about 50%, which also raises your electrolyte needs. These essential minerals help regulate hydration, circulation, and muscle function—all critical for both you and your baby.
Without enough electrolytes, dehydration can set in, leading to headaches, dizziness, swelling, cramping, and fatigue. That’s why pregnancy hydration drinks and electrolyte-rich foods can make a big difference in how you feel each day.
Electrolytes for pregnancy support:
- Energy levels: Proper electrolyte balance helps prevent pregnancy fatigue, keeping you alert and energized.
- Morning sickness relief: Nausea and vomiting cause fluid loss, but replenishing electrolytes for morning sickness can restore hydration and ease symptoms.
- Muscle cramp relief: Magnesium and potassium work together to reduce pregnancy-related leg cramps (especially those annoying nighttime ones!). They also help maintain a steady heartbeat. Personally, staying on top of my electrolytes reduced my Braxton-Hicks contractions, which hit hard in the second half of pregnancy.
- Blood pressure regulation: Balanced electrolytes support circulation and help stabilize blood pressure.
Are There Risks to Consuming Electrolytes During Pregnancy?
While pregnancy-safe electrolytes drinks support hydration and overall health, they should supplement—not replace—regular water intake. Water remains the foundation of good hydration, and electrolyte drinks work best as an addition to your routine, not a substitute.
As with anything, balance is key. Too many electrolytes drinks can have downsides:
- High sodium intake—especially without enough potassium—can lead to swelling and increased blood pressure, which can be concerning during pregnancy.
- Excess potassium can affect heart health and should stay balanced with other minerals.
- Artificial sweeteners and additives found in some sugar-free electrolyte drinks may not be ideal for pregnancy. Always check labels and choose natural options when possible.
Often, consumption of too many electrolytes happens from supplementation, rather than from food sources. Most women benefit from incorporating an pregnancy hydration drink or two a day, but it’s important they do not displace normal water consumption.
Before beginning any new supplements, check with your healthcare provider to ensure pregnancy hydration drinks are a safe and beneficial part of your prenatal nutrition plan.
Best Hydration Drinks for Pregnancy & Breastfeeding
Staying hydrated during pregnancy and breastfeeding is essential for both mom and baby. The right pregnancy-safe electrolyte drinks help maintain fluid balance, replenish lost minerals, and support overall well-being.
Store-Bought Hydration Drinks for Pregnancy
When you need quick and effective hydration, store-bought electrolyte drinks can be a convenient option. However, not all are created equal—some provide essential nutrients, while others pack in excessive sugar or artificial ingredients.
Pros & Cons of Store-Bought Electrolyte Drinks
✔️ Convenient and ready to drink – No prep needed.
✔️ Pre-formulated with key electrolytes – Helps replenish sodium, potassium, and magnesium.
❌ May contain artificial ingredients or excessive sugar – Some brands use high-fructose corn syrup, artificial flavors, or unnecessary additives.
What to Look For in a Pregnancy-Safe Electrolyte Drink
For the best option, check for:
- A balanced mix of sodium, potassium, and magnesium to support hydration.
- Minimal added sugars—excess sugar can cause blood sugar spikes and crashes.
- No artificial additives or sweeteners like aspartame or sucralose.
Popular Pregnancy Hydration Drink Options
Pedialyte While Pregnant: Is It Safe?
Pedialyte helps combat dehydration and replenish lost fluids. While generally safe in moderation, some varieties contain added sugar, artificial sweeteners, or artificial dyes. Always check the label before choosing one.
Gatorade During Pregnancy: Helpful or Too Sugary?
Gatorade provides electrolytes but often contains high amounts of sugar. While it can be useful on occasion, it’s best not to rely on it daily. To reduce sugar intake, opt for lower-sugar versions or dilute it with water.
LMNT for Pregnancy: A High-Sodium Option
LMNT is a sugar-free electrolyte drink mix with a strong dose of sodium (1,000 mg per packet), along with potassium and magnesium. While it’s free from artificial ingredients, its high sodium content may be excessive for some pregnant women. It can be beneficial for those who need extra sodium due to excessive sweating or increased fluid loss.
Jigsaw Electrolyte Supreme: A More Balanced Choice
Jigsaw Electrolyte Supreme is a sugar-free option with a blend of essential electrolytes plus B vitamins for energy support. With a more moderate sodium content than LMNT, it offers pregnancy-safe electrolytes without artificial sweeteners, colors, or preservatives.
How to Make Pregnancy-Safe Electrolyte Drinks at Home
Making your own electrolyte drinks at home is easier than you think. DIY options let you control the ingredients, ensuring you stay hydrated without unnecessary sugars or artificial additives.
Plus, homemade pregnancy hydration drinks are often more cost-effective than store-bought versions.
With simple, natural ingredients, you can create electrolyte drinks that support hydration, boost energy, and help you feel your best throughout pregnancy.
DIY Sugar-Free Electrolyte Drinks
Homemade electrolyte drinks provide a natural way to replenish fluids and essential minerals. If you’re looking for a sugar-free pregnancy-safe electrolytes drink, these homemade recipes allow you to hydrate naturally without added sugars or artificial ingredients.
1. Lemon Honey Sea Salt Electrolyte Water
This refreshing drink provides natural electrolytes while keeping sugar low.
📝 Ingredients:
- 2 cups filtered water
- ½ lemon, freshly squeezed
- ½ teaspoon raw honey (optional)
- ⅛ teaspoon sea salt
- Ice cubes (optional)
👉 Instructions: Mix all ingredients in a glass or bottle, stir well, and enjoy.
2. Coconut Water Hydration Drink
Coconut water naturally contains potassium and magnesium, making it a great base for an electrolyte drink. This one is also my personal favorite!!
📝 Ingredients:
- 1 cup coconut water
- ½ cup filtered water
- ¼ teaspoon sea salt
- ½ orange or lime, freshly squeezed
👉 Instructions: Combine all ingredients, stir well, and enjoy!
3. Herbal Tea Electrolyte Drink
A caffeine-free herbal tea can serve as a base for a soothing and hydrating drink.
📝 Ingredients:
- 1 cup brewed herbal tea (ginger, peppermint, or rooibos work well)
- ½ cup coconut water
- ¼ teaspoon sea salt
- 1 teaspoon maple syrup (optional for taste)
👉 Instructions: Brew tea, let it cool, then mix in the other ingredients. Serve chilled or warm.
Adrenal Cocktails
Adrenal cocktails offer a powerful blend of electrolytes, vitamin C, and carbohydrates to support hydration and energy levels. They can be a great way to replenish minerals and maintain balance, especially during pregnancy.
However, if you have gestational diabetes or struggle with blood sugar fluctuations, be mindful of the liquid carbohydrates in these recipes. Adjusting ingredients—such as opting for lower-sugar fruit juices or pairing your drink with a protein source (like a protein drink) — can help keep blood sugar levels stable.
1. Classic Adrenal Cocktail
📝 Ingredients:
- ½ cup orange juice (freshly squeezed preferred)
- ½ cup coconut water
- ¼ teaspoon sea salt
- ¼ teaspoon cream of tartar (for potassium)
👉 Instructions: Mix everything together and drink in the morning or between meals for energy support.
2. Morning Sickness Adrenal Cocktail
This variation includes ginger to help ease nausea.
📝 Ingredients:
- ½ cup fresh orange juice
- ½ cup coconut water
- ¼ teaspoon sea salt
- ¼ teaspoon cream of tartar
- ½ teaspoon fresh grated ginger or ginger tea
👉 Instructions: Combine all ingredients, stir well, and sip slowly.
3. Breastfeeding Support Adrenal Cocktail
This version provides extra minerals and hydration to support milk production.
📝 Ingredients:
- ½ cup coconut water
- ½ cup mineral water
- ¼ teaspoon sea salt
- 1 teaspoon blackstrap molasses (rich in iron and minerals)
👉 Instructions: Stir or shake ingredients together and drink once daily.
These homemade pregnancy hydration drinks give you complete control over what goes into your body, ensuring you stay hydrated without unnecessary additives.
Other Ways to Consume More Electrolytes in Pregnancy
While electrolyte drinks are a great way to stay hydrated, you can also boost your electrolyte intake through food. A well-balanced diet rich in key minerals helps maintain hydration, support energy levels, and prevent common pregnancy discomforts like muscle cramps and dizziness.
Consume a Balanced Diet
Remember, whole food first! Eating a variety of nutrient-dense foods ensures you get enough sodium, potassium, magnesium, calcium, and chloride to support your body’s increased needs during pregnancy. Include:
- Fresh fruits and vegetables (bananas, avocados, leafy greens)
- Dairy products (yogurt, cheese)
- Nuts and seeds (almonds, sunflower seeds)
- Whole grains (quinoa, oats)
- Protein sources (chicken, beef, fish, beans)
A well rounded diet of whole foods naturally provides you with electrolytes your body needs for optimal hydration.
Salt Your Food
Do you have the classic pickles craving? Your body is smart and it knows what it needs! Salt (sodium chloride) plays a crucial role in maintaining fluid balance. During pregnancy, your blood volume expands, increasing your sodium needs.
Rather than avoiding salt, use high-quality options sea salt to season meals. Adding a pinch of salt to meals can help maintain hydration and prevent dizziness or fatigue caused by low sodium levels.
Prioritize Potassium-Rich Foods
Potassium balances sodium levels, supports muscle contractions, and helps regulate blood pressure. Many women don’t get enough potassium during pregnancy, which can contribute to swelling and fatigue. Include potassium-rich foods such as:
- Bananas
- Avocados
- Sweet potatoes
- Coconut water
- Oranges and citrus fruits
- Beans and lentils
Eating a diet high in potassium, combined with adequate sodium intake, helps maintain proper hydration and electrolyte balance.
Remember, sodium and potassium are best friends! Consume them together for optimal benefits.
Prioritize Magnesium-Rich Foods or Consider a Supplement
Magnesium supports muscle function, prevents leg cramps, and promotes relaxation. Since pregnancy can deplete magnesium stores (and many people are deficient to begin with), focusing on magnesium-rich foods can help a myriad of functions in your body.. Great sources include:
- Dark leafy greens (spinach, kale)
- Nuts and seeds (pumpkin seeds, almonds)
- Dark chocolate (yes, really!)
- Whole grains (brown rice, oats)
- Avocados
If dietary intake isn’t enough, a high-quality magnesium supplement (such as magnesium glycinate) may be helpful. Always consult your healthcare provider before starting a supplement.
Electrolytes for Breastfeeding
Breastfeeding increases hydration needs even more than pregnancy. Your body continues to lose fluids and electrolytes through milk production, making it essential to replenish them regularly.
Hydration matters – Breastfeeding moms should drink water consistently throughout the day and supplement with electrolyte-rich foods or drinks just as in pregnancy.
Pregnancy hydration principles carry over – Continue consuming a nutrient-rich diet, adding quality electrolyte drinks, and prioritizing sodium, potassium, and magnesium.
Signs you need more electrolytes – Feeling sluggish, experiencing headaches, or noticing a drop in milk supply could indicate dehydration or an electrolyte imbalance.
Staying on top of electrolyte intake during breastfeeding can help maintain energy levels, milk production, and overall well-being.
Key Takeaways
- Staying hydrated during pregnancy and breastfeeding isn’t just about drinking more water—it’s about absorbing and retaining it effectively.
- Electrolytes play a crucial role in maintaining fluid balance, supporting energy levels, and preventing common pregnancy discomforts like muscle cramps, dizziness, and fatigue.
- While store-bought electrolyte drinks offer convenience, it’s important to choose options with balanced minerals and minimal additives.
- Homemade pregnancy-safe electrolyte drinks allow you to control ingredients, avoid unnecessary sugars, and tailor hydration to your needs.
- Beyond drinks, consuming a nutrient-rich diet with sodium, potassium, magnesium, and calcium further supports hydration and overall well-being.
- Whether through food or beverages, prioritizing electrolytes can help you feel your best throughout pregnancy, breastfeeding, and beyond.
FAQs
1. What is the best electrolyte drink for pregnancy?
The best electrolyte drink for pregnancy is one with a balanced mix of sodium, potassium, and magnesium, without excessive sugar or artificial additives. Options like coconut water, Jigsaw Electrolyte Supreme, or homemade electrolyte drinks are great choices.
2. Can I drink Pedialyte while pregnant?
Yes, Pedialyte is generally safe during pregnancy and can help with dehydration. However, check labels for added sugars or artificial sweeteners, and choose the plain, unflavored version when possible.
3. Is Gatorade safe during pregnancy?
Gatorade (or Powerade during pregnancy) is safe in moderation, but it often contains high sugar levels. If using it, opt for lower-sugar versions or dilute it with water to avoid blood sugar spikes.
4. How can I make a pregnancy-safe electrolyte drink at home?
A simple homemade electrolyte drink includes filtered water, freshly squeezed lemon or orange juice, a pinch of sea salt, and a touch of raw honey or coconut water for natural electrolytes.
5. Are electrolytes good for morning sickness?
Yes! Electrolytes help replenish fluids lost due to nausea and vomiting, which can ease symptoms and prevent dehydration. Coconut water, homemade electrolyte drinks, and small sips of Pedialyte can be helpful.
6. Can I drink electrolyte drinks while breastfeeding?
Yes! Electrolytes are just as important for hydration during breastfeeding. Breastfeeding moms lose fluids through milk production, so replenishing with electrolyte-rich drinks can help maintain energy and milk supply.7. How do I know if I need more electrolytes during pregnancy?
Signs of electrolyte imbalance include fatigue, muscle cramps, dizziness, headaches, and excessive thirst. If you experience these symptoms, consider increasing electrolyte intake through food and drinks.