The Importance of Electrolytes in Pregnancy and Postpartum
Pregnancy and postpartum are some of the most beautiful—and physically demanding—times in a woman’s life. While we often hear about prenatal vitamins, iron levels, and hydration, there’s one piece of the puzzle that doesn’t always get the attention it deserves: electrolytes.
Whether you're growing a baby, recovering from birth, or keeping up with breastfeeding and toddler-wrangling, staying properly hydrated is essential—and that means more than just drinking water. Let’s dive into why electrolytes matter, how to choose the right one, and the three clean brands I keep coming back to.
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What Are Electrolytes?
Electrolytes are minerals that help your body:
Balance fluids
Support muscle and nerve function
Regulate blood pressure
Aid in energy production
Maintain pH balance
The most important electrolytes are sodium, potassium, magnesium, calcium, and chloride.
Sodium
Helps maintain fluid balance, supports nerve function, and regulates blood pressure.
Important for preventing dehydration and keeping energy levels stable—especially when you’re sweating or breastfeeding.Potassium
Supports muscle function, nerve signaling, and heart health.
Helps prevent muscle cramps and fatigue, and keeps your heart rhythm steady.Magnesium
Crucial for over 300 enzyme reactions in the body—supports muscle function, sleep, mood, and energy production.
Many women (especially during pregnancy or postpartum) are low in magnesium, and it’s essential for reducing headaches, stress, and restless legs.Calcium
Needed for strong bones and teeth, but also helps with muscle contractions and nerve communication.
Especially important if you’re pregnant or breastfeeding and giving a lot of your calcium to baby.Chloride
Works with sodium to maintain fluid balance and helps your body make stomach acid (important for digestion).
Often overlooked, but it’s key for staying hydrated and digesting food properly.
Electrolytes can be super helpful for staying hydrated, feeling more energized, and supporting your body while breastfeeding—but they’re not a magic fix for low milk supply. If you’re struggling to produce enough, the biggest things to look at are how often milk is being removed (whether that’s nursing or pumping), and how effective that removal is. A poor latch or an underperforming pump will impact supply way more than any drink ever could. Electrolytes are one helpful tool, not the whole solution.
What Should You Look for in a Good Electrolyte Mix?
There’s no perfect number for everyone, but in general, here are the ranges I look for—especially in pregnancy and postpartum:
Sodium: 200–800 mg
Potassium: 200–400 mg
Magnesium: 50–150 mg
Calcium: 50–100 mg
Chloride: 100–1000+ mg
Lower doses are great for gentle daily hydration, while higher doses help replenish minerals after sweating, breastfeeding, or sleepless nights.
Also important: Watch the ratios. A super high sodium level paired with very low potassium can leave you feeling moredehydrated. Ideally, you want a balanced formula where sodium doesn’t dramatically outweigh potassium — both are key for proper fluid balance and muscle function.
Why Electrolytes Are Especially Important in Pregnancy & Postpartum
During pregnancy, your blood volume increases by nearly 50%. That alone makes hydration a bigger job. Add in swelling, nausea, fatigue, and food aversions—and electrolytes can be a game-changer.
In the postpartum stage, especially if you’re breastfeeding, you're losing fluids and minerals daily. If you’ve experienced night sweats, muscle cramps, dizziness, or just feeling drained, there’s a good chance your body is asking for more than plain water.
My Favorite Clean Electrolyte Brands
After trying so many options, these three stand out for their clean ingredients, great taste, and functional support for moms.
1. Just Ingredients Electrolyte Mix
Why I love it:
This one is gentle, delicious, and kid-safe. It's perfect for pregnancy or breastfeeding when you want to boost hydration without a ton of added salt.
Electrolyte breakdown per serving:
Sodium: 100 mg
Potassium: 300 mg
Magnesium: 50 mg
Calcium: 50 mg
Chloride: 145 mg
Best for:
Daily hydration support
Pregnancy-safe option
Breastfeeding mamas (especially early postpartum)
Kids and toddlers who need extra hydration (think: fevers, tummy bugs, or hot days)
Tastes like: Lightly fruity and refreshing (sweetened with monk fruit and coconut water powder)
Bonus: Use code “latchingwithgrace” for discount!
2. Redmond Re-Lyte Hydration Mix
Why I love it:
This one packs a big mineral punch—great for sweaty summer days, postpartum night sweats, or if you're feeling depleted and need a quick recovery boost. This is my go-to when I use the sauna.
Electrolyte breakdown per serving:
Sodium: 810 mg
Potassium: 400 mg
Magnesium: 50 mg
Calcium: 60 mg
Chloride: 1280 mg
Best for:
Postpartum recovery
Intense exercise or heat
Breastfeeding moms with low energy or cramping
Anyone on a low-carb or low-sodium diet that needs more mineral support
Tastes like: Salty and mineral-rich—less sweet, but really effective
3. Needed Hydration Support
Why I love it:
Needed is designed specifically for women in the perinatal stage—so it’s no surprise their hydration support formula hits all the right notes.
Electrolyte breakdown per serving:
Sodium: 250 mg
Potassium: 250 mg
Magnesium: 150 mg
Calcium: 100 mg
Chloride: 315 mg
Plus trace minerals like zinc and manganese
Best for:
Third trimester (when blood volume peaks)
Birth prep hydration
Breastfeeding and postpartum recovery
Mamas who need more magnesium support for sleep, stress, or constipation
Tastes like: Clean, light citrus with a gentle flavor
What About Popular Brands Like LMNT and Liquid I.V.?
I get questions about these two brands all the time—especially since they’re everywhere. But when it comes to pregnancy, postpartum, or just everyday hydration with clean ingredients, here’s why I don’t personally recommend either as a first choice.
LMNT: High Sodium, Hidden Additives, Low Transparency
LMNT has built a strong following for its high-sodium formula (1,000 mg sodium per packet), but there are a few red flags worth mentioning:
Refined salt source: LMNT uses purified sodium chloride stripped of trace minerals—unlike brands that use unrefined salts (like Redmond Real Salt or Celtic sea salt), which retain supportive minerals like iodine, zinc, and others.
Hidden maltodextrin: Many flavored versions contain up to 300–550 mg of maltodextrin, often disguised as "natural flavors." Maltodextrin is a highly processed additive that spikes blood sugar and may negatively affect gut health—especially concerning in postpartum recovery or for sensitive individuals.
Low potassium and magnesium: While sodium is important, LMNT includes only 200 mg potassium and 60 mg magnesium—less than ideal for complete electrolyte replenishment, especially for moms recovering from birth or dealing with sleep disruption, leg cramps, or fatigue.
Bottom line: If it's your only option, LMNT is better than nothing. But I don’t love their ingredient sourcing or lack of transparency, and I think there are better options.
Liquid I.V.: Too Much Sugar, Too Few Minerals
Liquid I.V. is widely marketed for rapid hydration—but in my opinion, it’s not a good fit for pregnancy, postpartum, or even daily use. Here’s why:
Added sugar: Each packet contains 11g of added sugar—that’s nearly 3 teaspoons. Not great for blood sugar balance, especially postpartum.
Unbalanced electrolytes: It includes 500 mg of sodium but very little potassium to counterbalance it.
Missing key minerals: It doesn’t contain magnesium or calcium—both essential for muscle function, sleep, and postpartum healing.
Bottom line: It’s marketed as hydrating, but the added sugar and incomplete electrolyte profile make it a less-than-ideal option.
Make Your Own Electrolyte Mix
Prefer a homemade option? Making your own electrolyte drink can be a clean, cost-effective way to support hydration—especially during pregnancy and postpartum. The best part? You can adjust it to meet your needs.
Basic DIY Electrolyte Recipe
Ingredients:
1/8–1/4 tsp sea salt (like Redmond Real Salt)
1/8 tsp cream of tartar (potassium source)
1 tsp raw honey or pure maple syrup (natural glucose and trace minerals)
Optional: 200–400 mg magnesium powder (like Calm or a pure magnesium glycinate)
Optional: 2–4 oz 100% orange juice (for vitamin C → makes it an "adrenal cocktail")
12–16 oz filtered water
Instructions:
Mix all ingredients together in a shaker bottle or mason jar.
Shake well until dissolved.
Sip slowly throughout the morning or during/after physical activity.
Note: Maple syrup and honey add a touch of magnesium and other minerals, but not enough to fully meet magnesium needs. For sleep, stress, or muscle support, adding a magnesium supplement is helpful.
So Which One Is Right for You?
Here’s a simple cheat sheet:
| Stage or Symptom | Best Option |
|---|---|
| Everyday hydration | Just Ingredients or Needed |
| First or second trimester | Just Ingredients or Needed |
| Third trimester hydration prep | Needed |
| Breastfeeding and tired | Needed or Redmond Re-Lyte |
| Night sweats, salt cravings, or exercise | Redmond Re-Lyte |
| Kid-friendly option | Just Ingredients |
| Cramping or magnesium needs | Needed |
Final Thoughts
Electrolytes are one of the simplest, most impactful tools for supporting your body through pregnancy, birth, and postpartum. Whether you prefer the light, daily support of Just Ingredients, the powerful replenishment of Re-Lyte, or the mama-specific formula from Needed, the right choice is the one that helps you feel your best.
There are other quality brands out there too — these are just a few I’ve personally tried and liked.
Your body is doing big, beautiful work. Hydrate it well.