So pregnancy....
What an amazing time! Again athletes really do come in all disguises.
What your body creates is unbelievable. Even now as my boys overtake me in size I still can't quite believe I made them. I am sharing this story as I truly think we need to talk about a few things that crop up pre and post bubs that I wish I had known. Not to scare-just to share.
With my first I was pretty unwell to begin with but then felt like I was on cloud 9. Loved every minute, never been happier until post birth and ....breastfeeding arrived. I was exhausted and struggling with milk supply for a ravenous baby. I was so so thirsty all the time. I had thought breastfeeding would be easy and I would just slot into the role of earth mother. First of many awakenings. My personal nutrition was great but milk supply was not.
Cut to my second pregnancy. A similar story to the above with an extra curveball thrown in-Hyperemesis Gravidarum. A fancy name for nausea and vomiting that doesn't stop. It was absolutely unbelievable, made a little harder with a toddler thrown in. The happy ending is, it does stop at some point. But the role electrolytes played for me and my babies was unbelievably crucial. Without them our situation would have been pretty dire. So below is some info to help if those curveballs do come your way. And also info even if your path is easy peasy. I wish I had known more-even with a salty background. Better to be informed so you can make the right choice for you and your family.x
Sodium and the benefits Electrolytes
Pregnant and breastfeeding mothers have unique nutritional needs to support their health and their child’s development. Sodium and other electrolytes play a vital role in this process, helping to balance fluids, maintain energy levels, and support both baby and mother’s health both during and post pregnancy.
Early-stage breast milk, known as colostrum, is particularly rich in sodium and other nutrients that help to prime the baby’s immune system. Insufficient sodium and other electrolytes in breast milk can potentially affect a child’s long-term health, particularly in areas such as cognitive function and growth.
How much do we need?
The latest science suggests that 4-6 grams of sodium per day is beneficial for pregnant and breastfeeding women. Everybody's needs vary obviously depending on activity levels and time of year-summer mummas can be even thirstier. F.ORE sachets contain 1 gram of sodium per sachet-which on average is how much we lose per litre of fluid loss. Hydration needs are elevated during breastfeeding as it is another form of fluid leaving the body. You do also gain electrolytes through foods we consume ie bananas have potassium, magnesium is found in foods such as brown rice and almonds. Watermelon is beautiful in the summer. Even yoghurt contains electrolytes. All the tools in the tool kit work together.
Sodium and Milk Production
There are studies suggesting a link between sodium intake and milk production volume. Some women find that their milk supply increases with adequate sodium intake, supported by electrolyte supplements.
Balancing Sodium Intake for Health and Safety
Sodium intake during pregnancy and breastfeeding should be balanced to avoid complications, such as high blood pressure, which can lead to preeclampsia. The current evidence suggests that sodium restriction does not reduce preeclampsia risk but can negatively impact fetal growth and birth weight if taken to an extreme.
Other Essential Electrolytes
In addition to sodium, pregnant and nursing women also benefit from:
- Potassium: Essential for balancing sodium and supporting blood pressure regulation. Aim for 3.5–5 grams daily.
- Magnesium: Helps support fetal growth and maternal blood pressure; 400–600 mg daily is beneficial.
- Calcium: best gained from food sources such as sardines, almonds, seeds, leafy greens
Listen to Your Body
Throughout pregnancy and nursing, prioritize whole, nutrient-rich foods, don't be thirsty, stay hydrated, and pay attention to your body’s signals. F.ORE you x