Simply drinking enough water during pregnancy is not enough. We also need to ensure that we have the correct amount of minerals in our body, as these play a key role for the body. Which electrolytes should I drink during pregnancy? What is the risk of a deficiency? What is the role of electrolytes? I will try to answer these and many more questions.
What are electrolytes?
Electrolytes are minerals that are responsible for many important processes in our body. There are six electrolytes: salt ions (chlorine, sodium), phosphorus, magnesium, calcium and potassium. The proper functioning of the body depends on the maintenance of electrolytes at the correct level.
For example, calcium supports bone development and the proper functioning of the nervous system, while magnesium helps regulate muscle contractions, including the heart muscle, or regulates enzyme activity.
Symptoms of electrolyte deficiency
Electrolyte deficiency will be associated with serious consequences for our wellbeing and health. Symptoms will vary in severity and intensity depending on the level of deficiency of the electrolyte concerned.
At the outset, there will be a general feeling of fatigue, which many people may identify with sleepiness or exhaustion after a hard day. Sodium deficiency can cause headaches, which is often blamed on a whole host of other factors.
Larger deficiencies, however, already lead to symptoms that cannot be ignored and hope to pass by themselves. A potassium deficiency can lead to heart rhythm disturbances and also cause muscle cramps.
Inadequate electrolyte levels can also affect the nervous system. In really extreme cases, unconsciousness or vomiting can occur. Disease, high temperature, excessive sweating, physical activity or endocrine disorders contribute to electrolyte loss. It is therefore important to remember to monitor your body's behaviour and respond to any unusual behaviour.
When to use electrolytes in pregnancy?
During pregnancy, it is extremely important to take care of your hydration and electrolyte levels. Maintaining your water-electrolyte balance is crucial to prevent uterine contractions and even premature labour.
If a pregnant woman experiences vomiting, diarrhoea or other symptoms of fluid loss, she should consult the doctor in charge of her pregnancy as soon as possible. The doctor should give advice on nutrition or recommend supplements that can help retain water in the body. Remember that even increased sweating leads to dehydration, so do not ignore even such seemingly trivial symptoms.
Balanced diet key to success
During pregnancy, there is an increased concern for women to lead a healthy lifestyle. A well-balanced menu is one of the keys to success. What foods should be consumed so that the most important electrolytes are not lacking? Above all, we should bet on fruit and vegetables, which have many beneficial ingredients.
Green vegetables such as spinach often contain magnesium, potassium and calcium, three of the six electrolytes found in our bodies. Dried fruit such as figs, bananas or dates are also good options.
Oranges, carrots, pumpkins and tomatoes are also widely available fruits and vegetables that have a wealth of nutrients in them. We should also not be afraid to reach for dairy products (calcium is available in cheese or milk) or meat, which has phosphorus in it. Such a balanced diet should be great for supporting our bodies. We can also drink electrolytes in liquid form, but we will talk about such products a little later.
Let's remember that we can always go to a nutritionist when it comes to our diet; he or she will certainly help to put together a personalised diet plan.
Electrolytes in pregnancy - nutritional standards
But what about the standards? It turns out that the Institute of Food and Nutrition clearly communicates what the daily electrolyte requirements are during pregnancy: magnesium - 360-400 mg during pregnancy; 320-360 mg during breastfeeding; calcium - 1000-1300 mg; sodium - 1500 mg; potassium - 3500 mg during pregnancy; 4000 mg (breastfeeding); chloride - 2300 mg.
Electrolytes in pregnancy are very tedious to count, as you have to pay attention to the label of each product and take some values "by eye", as it is hard to have, for example, the electrolyte content per serving clearly written on a banana. However, it is worth remembering that the higher need for electrolytes during this period is a fact and you should pay more attention to what you eat.
Electrolyte testing in pregnancy - what does it look like and how to prepare?
Sometimes, the person who is the doctor in charge of the pregnancy may order us to have an electrolyte test in order to monitor our health and detect possible risks. There is no need to be afraid of this test in any way. However, there are a few things to keep in mind.
Above all, follow the recommendations of the medical staff. If the examination detects any discrepancies - follow the guidelines, i.e. do not avoid the prescribed electrolyte preparations or advice on limiting physical activity.
Nor should expectant mothers react negatively in any way if the test results are negative. Detected deficiencies can always be corrected and the changes are not irreversible; in fact, it is not that difficult to replenish electrolytes. It is certainly not a process that drags on for weeks.
What is also important is that if the treatment causes us to experience any worrying symptoms, we should not be afraid to consult a doctor in case of doubt. It may be that we are allergic to a particular ingredient in the supplement or to specific products that the doctor has recommended.
Electrolytes for dehydration in pregnancy - which ones to choose?
Electrolytes in pregnancy do not only have to be taken in solid form, they can also be taken in liquid form as a tasty drink. Fruit juices, preferably squeezed by yourself, are an excellent solution here. Tomato juice, for example, is rich in sodium and potassium. We can also enjoy the benefits of Gaminate Hydration, the first isotonic drink on the market which is sugar-free and contains all six electrolytes and thirteen vitamins. This composition ensures that the formula contains all the necessary electrolytes during pregnancy.
If you think that electrolytes in the form of isotonic drinks are not necessary during pregnancy, because you are not actively participating in sport, this is a misconception. Such products are perfectly suitable wherever maximum rapid and effective hydration is needed. Hence, their use is entirely correct and even advisable, particularly for pregnant women.
High hydration index, i.e. don't let your water-electrolyte balance deteriorate
Drinks with a high hydration index can help to keep the body adequately hydrated. This will help you feel better during pregnancy and the electrolytes contained in such drinks will replenish electrolyte deficiencies.
The hydration index shows how a drink hydrates relative to pure water, which is the reference standard and its score is 1.00. Logically, the higher it is above one, the better the drink hydrates. The lower it is, the worse. Coffee has a score of 0.89, while orange juice has a score of 1.25. This should already illustrate the scale quite well.
Gaminate Hydration is, at this point, the best hydrating drink in the world available for daily consumption. Its hydration index is as high as 1.42, significantly higher than competing products. This is influenced by its correct osmotic pressure, six electrolytes in the formulation and thirteen vitamins.
Can electrolytes be overdosed?
We have talked a lot about paying attention to the correct amount of electrolytes in our bodies. However, what if we find we have too many? Is it even possible to overdose on electrolytes during pregnancy? It turns out that yes, although it is very difficult and would have to be intentional to cause any symptoms.
Excess electrolytes are not often encountered. This is mainly because our body has very many mechanisms to excrete excess electrolytes. Hence, their levels for the upper limit are rather hard to exceed. In this respect, pregnant women need not worry about anything.
