Written by Tara Shaw, Hattiesburg Midwifery's Clinical Coordinator & Amanda Smith, CPM/LM
It’s summer in South Mississippi, and we want to share some tips on staying healthy and hydrated in Pregnancy and Postpartum!
During the childbearing years it's recommended that you drink half of your body weight in ounces of fluids each day (for example: if you weigh 200lbs, your goal should be 100oz of fluids daily). In addition to water, it's also vital to ensure proper electrolyte intake, because when you sweat you lose nutrients and elements such as sodium, potassium, and magnesium. Oftentimes maintaining proper hydration, balance, and body temperature requires more than water alone.
Here are our favorite recommendations for electrolytes:
IV Hydration Packs - Brands like Liquid IV, Nuun, LMNT can be found at most local grocery stores, but generic brands also work well. Be mindful of the sugar content.
Eat foods with high water content. Examples include:
Melons - watermelon, cantaloupe, honey dew
Berries - Strawberries, Blackberries, Blueberries
Cucumbers
Oranges
Pineapples
Leafy Greens - Spinach, Broccoli, Cauliflower, Lettuce, Cabbage
Coconut Water - an excellent natural source of electrolytes!
Sports Drinks - like Body Armor, Gatorade/Powerade, etc.
Try a Natural Electrolyte Drink Recipe
Mix 1 ½-2 cups water, Juice of ½ lemon, 1/8 to 1/4 tsp real sea salt, Himalayan salt or Celtic sea salt, and 2 tsp raw local honey
This recipe from Raising Generation Nourished fits perfectly in a pint mason jar. Store in the fridge for up to a week.
If you’d like to learn more about the Benefits of Electrolytes in Pregnancy, check out this article by Lily Nichols, RDN, CDE.
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