Why Electrolytes Matter More During Pregnancy (And How to Actually Keep Them Balanced)

If you're pregnant and constantly thirsty, exhausted, or battling waves of nausea, there's a good chance your body's trying to tell you something important: you need more electrolytes.

Yeah, we know—electrolytes sound like something only marathon runners and fitness influencers worry about. But here's the thing: when you're growing a tiny human, your body's working overtime in ways that make a marathon look like a casual stroll. And those essential minerals? They become absolutely critical.

Let's talk about why your electrolyte needs skyrocket during pregnancy, how to spot when you're running low, and what you can actually do about it. No medical jargon, no judgment—just real talk about keeping you and your baby healthy.

Electrolytes 101: The Basics You Need to Know

Think of electrolytes as your body's spark plugs. These charged minerals—sodium, potassium, magnesium, and calcium—keep everything running smoothly. They balance your fluids, help your muscles contract (including your heart), send signals through your nerves, and shuttle nutrients where they need to go.[1]

In everyday life, keeping these minerals balanced is pretty straightforward. You eat, you drink, you're good.

But pregnancy? Pregnancy changes everything.

What Pregnancy Does to Your Electrolyte Needs (Spoiler: It's A Lot)

From the moment that test shows two lines, your body starts making some pretty dramatic changes. And we're not just talking about the obvious stuff.

Your blood volume? It increases by 45% to 55%.[2] That's basically half again as much blood as you had before. All that extra blood needs more fluid—and more electrolytes—to work properly.

Your kidneys also get an upgrade, processing way more fluid than usual. Which means electrolytes can get filtered out faster. Add in hormones like progesterone and HCG (yes, the one making you nauseous), and suddenly your body's relationship with these minerals gets complicated.

It's like your body went from being a Honda Civic to being a fully-loaded SUV overnight. It needs more fuel, more maintenance, and a different approach to keep running smoothly.

Morning Sickness: The Electrolyte Villain You Didn't Ask For

Here's where things get rough for a lot of us. If you're one of the 70-80% of pregnant women dealing with nausea,[3] you're facing an extra challenge.

Every time you throw up, you're losing fluids and electrolytes—especially sodium and potassium.[14] And here's the cruel irony: losing those electrolytes makes your nausea worse, which makes you throw up more, which depletes even more electrolytes.

It's a cycle nobody signed up for.

For some women, morning sickness crosses into hyperemesis gravidarum (HG) territory—severe, relentless vomiting that can seriously mess with your hydration and mineral balance.[4] If you're throwing up multiple times a day and can't keep anything down, you're not just miserable (though that's valid too)—you're at real risk for complications.

The good news? Getting your electrolytes back in balance can actually help reduce nausea. Many women find that when they're properly hydrated with the right minerals, their symptoms become more manageable. This is why products like Bloombelly were created—to break that vicious cycle by combining electrolytes with nausea-fighting ingredients like B6 and ginger in an easy-to-tolerate drinkable format. It's not magic, but it can make a real difference.

Let's Talk About Sodium (Yes, Really)

We've been told for years that less salt is better. But pregnancy isn't the time to go low-sodium unless your doctor specifically tells you to.

You actually need adequate sodium during pregnancy. It supports that expanded blood volume we mentioned, helps maintain healthy blood pressure, and keeps nutrients flowing to your baby through the placenta.

Research involving over 62,000 pregnant women found that the relationship between sodium and pregnancy complications is more nuanced than we thought.[5] Extremely high sodium? Not great. But restricting it too much? Also not great.

If morning sickness has you losing sodium through vomiting, replacing it becomes even more important. Don't be afraid of a little salt—your body needs it right now.

Potassium: Sodium's Partner in Crime

Potassium works hand-in-hand with sodium to keep your cells functioning properly. You need about 4,000mg daily during pregnancy[6]—same as when you're not pregnant, but definitely harder to get when the thought of food makes you want to run the other way.

This mineral helps:

1. Keep your heart rhythm steady
2. Balance sodium's effects in your cells
3. Support healthy blood pressure
4. Prevent those awful leg cramps
5. Support your baby's growth

Bananas, potatoes, and avocados are great sources—if you can stomach them. When you can't, that's where supplementation can save the day.

Magnesium: Your New Best Friend

If we could get you excited about one mineral during pregnancy, it would be magnesium. This overachiever is involved in over 300 reactions in your body,[13] and pregnancy makes you need even more of it.

For nausea: Magnesium helps regulate the neurotransmitters involved in that queasy feeling. Many women report that getting enough magnesium takes the edge off their morning sickness.

For blood pressure: Studies show magnesium helps lower blood pressure, which is especially important for preventing preeclampsia—one of the more serious pregnancy complications.[7]

For sleep: Can't sleep because you're uncomfortable, anxious, or your mind won't shut off? Magnesium can help you fall asleep faster and stay asleep longer.[8]

For leg cramps: Those middle-of-the-night charley horses that make you yelp? Magnesium helps prevent them by keeping your muscles relaxed and functioning properly.

Here's the catch: many oral magnesium supplements can upset your stomach—the absolute last thing you need when you're already nauseous. Look for gentle, easily absorbed forms in pregnancy-specific products that won't make you regret taking them. This is exactly why Bloombelly's nighttime Lemon Mint Chamomile formula combines magnesium with calming ingredients like L-theanine and chamomile extract—you get the benefits for sleep, muscle cramps, and nausea relief without the digestive upset that comes with typical magnesium pills.

Calcium: Building Your Baby's Bones (Not Just Yours)

You probably already know calcium is important during pregnancy. Your baby needs it to build their skeleton, and if you're not getting enough, your body will literally pull it from your own bones.

Fortunately, your body gets smarter about calcium absorption during pregnancy, pulling more from your food. But you still need to consume enough—especially if you're limiting dairy or following certain dietary restrictions.

Calcium works together with magnesium, sodium, and potassium to keep your nerves firing, muscles contracting, and heart beating steadily. It's all connected.

Why Plain Water Isn't Enough

ACOG (the American College of Obstetricians and Gynecologists) recommends 8-12 cups of fluid daily during pregnancy.[9] More if you're active, it's hot out, or you're dealing with vomiting.

But here's what's important to understand: when you're dehydrated and low on electrolytes, plain water isn't the best solution. Your body needs minerals to actually absorb and use that water effectively. This is why drinking electrolyte-enhanced beverages designed for pregnancy—like Bloombelly's formulas—works so much better than chugging water alone. The combination of fluids plus the right mineral balance helps your body actually retain and use the hydration.

Signs you're dehydrated:

• Dark yellow urine
• Dry mouth
• Headaches
• Dizziness
• Not peeing much

If you're experiencing these, you need to hydrate—but do it smart. Water plus electrolytes works way better than water alone.

Dehydration during pregnancy isn't just uncomfortable. It can reduce amniotic fluid, trigger early contractions, increase UTI risk, and leave you feeling absolutely wiped out.[10]

Why Regular Sports Drinks Aren't the Answer

You might be thinking, "Can't I just grab a Gatorade?" Well, you could, but here's the problem:

Too much sugar: Most sports drinks pack 20-30 grams of sugar per bottle. That can spike your blood sugar, crash it later, and actually make nausea worse. Plus, high sugar intake during pregnancy is linked to increased preeclampsia risk.[11]

Artificial everything: Food dyes, artificial flavors, synthetic sweeteners—not exactly what you want to consume regularly when building a human.

Missing the important stuff: They focus on sodium and maybe potassium, but what about magnesium? What about B vitamins for nausea? They're formulated for athletes, not pregnant women.

You need something designed with pregnancy in mind—clean ingredients, appropriate electrolyte ratios, and nutrients that actually address symptoms like morning sickness. This is exactly why Bloombelly was created: a drinkable supplement that's non-GMO, third-party tested, free of sugar and artificial sweeteners, and formulated specifically for the unique needs of pregnant women. It's the difference between a generic solution and one that actually gets what you're going through.

The B6 and Electrolyte Power Combo

Here's something cool: vitamin B6 (which ACOG recommends as a first-line treatment for nausea)[12] works even better when paired with proper electrolyte balance.

B6 helps produce serotonin and dopamine—neurotransmitters that regulate nausea. But it can't do its job effectively if you're dehydrated or your minerals are out of whack. And here's the kicker: magnesium acts as a helper for many B6-dependent reactions, so having enough magnesium helps your body actually use that B6.

When you combine B6 with balanced electrolytes, you're addressing multiple causes of nausea at once. It's like attacking the problem from several angles instead of just one. Both Bloombelly formulas—daytime Citrus Ginger and nighttime Lemon Mint Chamomile—include therapeutic doses of B6 alongside optimal electrolyte blends, providing around-the-clock support for nausea and hydration.

Fatigue and Electrolytes: More Connected Than You Think

Feeling exhausted? Join the club—it's one of the most common pregnancy complaints. But while hormones definitely play a role, electrolyte imbalance makes it so much worse.

When your electrolytes are off:

• Your cells can't produce energy efficiently (magnesium is crucial for this)
• Your muscles don't work as well
• Your blood pressure may drop, leaving you dizzy and tired
• Your brain gets foggy
• Everything feels harder than it should

Getting your electrolytes balanced helps by supporting cellular energy production, maintaining stable blood pressure, improving oxygen delivery to your tissues, and helping you sleep better. Bloombelly's daytime Citrus Ginger formula tackles this from multiple angles—combining electrolytes with energy-boosting B12, vitamin C, and CoQ10, plus ginger and B6 for nausea relief. It's designed to address the fatigue, nausea, and dehydration that often go hand-in-hand during pregnancy.

You're already tired from growing a human. Don't let preventable electrolyte issues make it worse.

First Trimester Survival: Making Electrolytes a Priority

The first trimester is brutal for a lot of women. You're nauseous, exhausted, probably have food aversions, and the thought of eating or drinking anything feels impossible some days.

This is exactly when you need electrolytes most:

• Morning sickness is typically at its peak
• Vomiting depletes your mineral stores rapidly
• Food aversions limit your nutrient intake
• Your body's working incredibly hard to build a placenta
• Establishing good habits now sets you up for a healthier rest of pregnancy

Having something easy to consume becomes essential. Pills when you're nauseous? Forget it. You need formats that actually work—pleasant-tasting drinks that settle your stomach instead of triggering it.

Practical Ways to Keep Your Electrolytes Balanced

Beyond supplementation, here's what you can do:

1. Eat mineral-rich foods when you can, including: 

• Potassium: bananas, sweet potatoes, avocados
• Magnesium: nuts, seeds, whole grains, leafy greens
• Calcium: dairy, fortified plant milk, dark leafy greens
• Sodium: sea salt, broths (yes, it's okay!)

2. Sip, don't chug

Small amounts throughout the day work better than trying to drink a huge glass at once, especially if you're nauseous.

3. Check your pee

Pale yellow means you're doing great. Dark yellow means you need more fluids and probably electrolytes.

4. Don't fear salt

Unless your doctor has specifically told you to limit sodium, don't worry about reasonable amounts. You need it.

5. Find what works for you

Some women prefer cold drinks, others room temperature. Some need ginger, others mint. Experiment.

6. Choose quality

Look for pregnancy-specific electrolyte solutions with clean ingredients, no artificial junk, appropriate ratios of minerals, and added pregnancy-supporting nutrients like B6. Products like Bloombelly's daytime Citrus Ginger and nighttime Lemon Mint Chamomile formulas are designed specifically for this—combining everything you need in formats that actually work when you're feeling rough.

When to Call Your Doctor

While most electrolyte issues can be managed at home, sometimes you need professional help. Contact your healthcare provider if you're experiencing any of the following:

• You can't keep any fluids down for 24+ hours
• You've lost more than 5% of your pre-pregnancy weight
• You're experiencing severe dizziness or fainting
• Your heart is racing or you're feeling palpitations
• You have extreme muscle weakness or cramping
• You feel confused or not yourself mentally
• Your urine is very dark or you haven't peed in 8+ hours
• You think you might have hyperemesis gravidarum
• There's no shame in needing IV fluids and electrolyte repletion. Sometimes that's exactly what you need to get back on track.

The Bottom Line

Your body is doing something incredible right now—creating life, building organs, growing bones, sustaining two heartbeats. That work requires the right building blocks.

Electrolytes aren't just a nice-to-have during pregnancy. They're fundamental to supporting your expanded blood volume, your baby's development, your energy levels, and managing those miserable symptoms like nausea and fatigue.

Morning sickness, changing dietary patterns, and increased demands make intentional electrolyte replenishment essential. While getting minerals through food is ideal, the reality is that sometimes you need support. And that's completely okay.

The key is choosing solutions designed for you—not generic sports drinks loaded with sugar and artificial ingredients, but comprehensive formulations that address what pregnant women actually need.

Whether you're battling morning sickness in your first trimester, fighting fatigue in your second, or just trying to stay comfortable and healthy throughout, prioritizing electrolyte balance is one of the smartest, most impactful things you can do.

You're doing something amazing. Give your body the minerals it needs to do it well.
Because pregnancy is hard enough without being dehydrated and depleted. Because you deserve to feel as good as possible during these months. Because the foundation of a healthy pregnancy starts with getting the basics right.

That's why electrolytes matter so much. And that's why taking care of this one thing can make everything else just a little bit easier.

Need support with morning sickness and hydration?

Check out Bloombelly's pregnancy-specific electrolyte solutions—designed by someone who's been there, formulated with research-backed ingredients, and made to actually taste good when you're feeling rough. Because feeling good during pregnancy shouldn't feel complicated.

References
[1] U.S. National Library of Medicine. "Fluid and Electrolyte Balance." MedlinePlus. Available at: https://medlineplus.gov/fluidandelectrolytebalance.html
[2] Soma-Pillay P, et al. "Physiological changes in pregnancy." Cardiovascular Journal of Africa. 2016;27(2):89-94. Journal of Physiology research demonstrates plasma volume increases by 45-55% during pregnancy.
[3] American College of Obstetricians and Gynecologists. "Morning Sickness: Nausea and Vomiting of Pregnancy." ACOG FAQ126. Research shows 70-80% of pregnant women experience nausea during pregnancy.
[4] Cleveland Clinic. "Hyperemesis Gravidarum." Available at: https://my.clevelandclinic.org/health/diseases/12232-hyperemesis-gravidarum-severe-nausea--vomiting-during-pregnancy
[5] Duley L, Henderson-Smart D, Meher S. "Altered dietary salt for preventing pre-eclampsia, and its complications." Cochrane Database of Systematic Reviews. 2005. Review of 62,774 women examining sodium intake and pregnancy complications.
[6] Institute of Medicine (US) Standing Committee on the Scientific Evaluation of Dietary Reference Intakes. "Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate." National Academies Press. 2005. Recommends 4,000mg daily potassium intake during pregnancy.
[7] Kass L, Weekes J, Carpenter L. "Effect of magnesium supplementation on blood pressure: a meta-analysis." European Journal of Clinical Nutrition. 2012;66(4):411-8. Meta-analysis of 34 studies on magnesium and blood pressure.
[8] Abbasi B, et al. "The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial." Journal of Research in Medical Sciences. 2012;17(12):1161-9.
[9] American College of Obstetricians and Gynecologists. "Nutrition During Pregnancy." ACOG FAQ001. Recommends 8-12 cups of fluids daily during pregnancy.
[10] Healthline. "Dehydration During Pregnancy." Available at: https://www.healthline.com/health/pregnancy/dehydration
[11] Chen L, et al. "Associations of sugar-sweetened beverage intake during pregnancy with maternal and infant outcomes." BMC Pregnancy and Childbirth. 2020;20(1):622.
[12] American College of Obstetricians and Gynecologists. "ACOG Practice Bulletin No. 189: Nausea and Vomiting of Pregnancy." Obstetrics & Gynecology. 2018;131(1):e15-e30. Recommends vitamin B6 as first-line treatment for nausea.
[13] National Institutes of Health Office of Dietary Supplements. "Magnesium: Fact Sheet for Health Professionals." Updated March 2021. Available at: https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
[14] Scientific Reports. "Electrolyte disorders and pregnancy outcomes: A cohort study." Nature. 2019. Available at: https://www.nature.com/articles/s41598-019-42094-9

Disclaimer: This article is for informational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment. Always consult your healthcare provider with any questions regarding your pregnancy or health conditions. The statements made about supplements have not been evaluated by the Food and Drug Administration. Bloombelly products are not intended to diagnose, treat, cure, or prevent any disease.