Being a new mom makes you THIRSTY! The tales of having your baby latch on and then your mouth instantly feeling like the Sahara Desert are true.
Water is an important staple for a breastfeeding mom and something you need to ensure you’re getting enough of.
How Much Water Should I Drink While Breastfeeding?
Without factoring in pregnancy or nursing, it’s important for women to drink 8-9 glasses of water per day, which can be a challenge to some.
For breastfeeding mothers, that minimum jumps to 12+ cups per day. (For specific breastfeeding questions, we recommend chatting with a lactation consultant).
It’s important to note that both of these numbers are a measure used in general when in reality a woman’s hydration needs vary greatly by weight, climate, activity level and more.
Even in scientific studies, they agree that the calculations for water requirements vary widely.
That being said, proper hydration can be one of the first things that helps increase your milk supply.
Drinking good quality water is best (tap water is typically quite acidic, so having your water be a neutral pH is very helpful) and it’s good to remember that you also get hydration from eating foods high in water like fruit and vegetables.
Generally, drinking to your thirst is enough, but if you know you’re not the best water drinker you may need to be more proactive with drinking water (see the tips on staying hydrated below!)
Why is Staying Hydrated as a New Mom Important?
Breastfeeding is a miraculous thing and is also very demanding on a mothers’ body.
Not only do you need a substantial amount of extra calories, even more than during pregnancy, but you also need additional water. After all, breast milk is water (more than 87%, to be exact)!
While it would take significant dehydration to cause low milk supply, proper hydration is important for the health of every cell in your body, along with making the best milk possible for your baby.
While rare, it is possible to drink too much water, so don’t force yourself to drink beyond reason either.
If you were previously not drinking a lot of water, increase your intake gradually.
Adequate hydration will not only help you feel and look better, but it will ensure that you have everything you need to create an ample amount of milk.
Can My Milk Supply Drop if I Don’t Drink Enough Water/Fluids?
While proper hydration is important for a base level of health, restricting water does not have as much effect on milk production as one would think.
However, long term water restriction would absolutely have a negative impact on milk production.
In this study, breastfeeding women who were practicing daily fasting were studied and despite only drinking water in the evenings, breastmilk volume was not affected.
These women were, however, drinking a lot in the evening to make up for fasting during the day which shows that the timing of water consumption isn’t relevant.
The same study continues to say “It is widely assumed that milk production requires a high fluid intake on the part of the mother, yet the evidence suggests that lactating women can tolerate a considerable amount of water restriction and that supplemental fluids have little effect on milk volume.”
One exception where it is important to be diligent about drinking enough water is if you are living in a warm climate and during the summer months of the year.
Will your milk supply drop if you’re not drinking enough water?
Most likely not. However, if you are already dehydrated and start to drink an adequate amount of water you may notice an increased milk supply.
How Do I Know If I Am Dehydrated?
The best way to easily tell if you’re dehydrated involves a little toilet talk.
Yes, the color of your urine is a good way to tell how hydrated you are. If your urine is more yellow than lemonade, you likely need more water.
If your urine is dark yellow or has a strong order, you definitely need more water.
One note on urine color if you’re taking B vitamins, it is normal and healthy for B vitamins to make your urine bright yellow. This isn’t a bad thing but can make it a little harder to tell your hydration levels.
It’s also important to listen to your body.
Dehydration can cause:
- Fatigue (yep, you can get more energy by drinking more!)
- Headaches
- Dizziness
- Cramps
- Brain fog
- Low Milk Supply
So if you have any of these symptoms, consider drinking a glass! And of course, if you’re thirsty you are already slightly dehydrated.
It can be a challenge to remember to drink enough with a newborn, but here are some tips to keep your water intake up!
5 Common Myths About Water
Myth #1: If you’re tired, you need caffeine.
When you’re dehydrated, your body struggles to get oxygen to the brain. This means your heart has to work harder and you wind up feeling fatigued. The first step to beating fatigue is to chug a tall glass!
Myth #2: The only way to hydrate is through water.
You can hydrate with food too! Cucumbers are 96% water, strawberries 91%, and bell peppers 92%, to name a few. Whole, hydrating foods are perfect for smoothies or for munching throughout the day to stay hydrated.
Related Read: How proper nutrition helps postpartum recovery
Myth #3: All water hydrates the same.
The type of water you drink makes a difference! Tap water can be chemically treated, ridding it of nutrients.
Distilled water can cause an electrolyte imbalance. Then we have mineral and spring water, which are both bottled on site and enjoyed as-is.
Coconut water is filled to the brim with antioxidants and electrolytes, which are like the little workers that carry water molecules to the cells!
Myth #4: Coffee causes dehydration
Caffeine alone can cause dehydration, but that’s in very high amounts. A cup of coffee (or tea!) won’t cause dehydration, as nearly 99% of coffee is water itself.
Myth #5: You need water as soon as you wake up
Though it can’t hurt to start your day with H20, it’s totally fine if you can only manage to make it to the coffee pot first thing. Don’t stress it — the water and extra fluid you drank yesterday is still supplying your body with hydration!
7 Tips to Stay Hydrated while Breastfeeding
1. Remember that water comes from fruit & veggies, too!
The foundation of your diet should be made up of mostly veggies and some fruit. These foods provide your body with fresh, high-quality water. Soups & smoothies are two great ways to easily consume high water foods.
2. Keep water near your nursing stations
Keep a glass or water bottle anywhere in your home that you sit down to breastfeed. Having a drink within arms reach makes it effortless to quench your thirst while feeding.
A bonus? Ask your partner or support people to always make sure these glasses/bottles are full of water so you don’t have to worry about refilling them. Each ounce of water makes a difference!
3. Keep water interesting
If water isn’t your favorite beverage you can add fruit, lemon/lime juice or cucumber slices. While sparkling water can be a nice option, it’s best to limit this as it is quite acidic and too many carbonated veggies can deplete calcium. You can also enjoy beverages like herbal tea and coffee.
4. Drink with the clock
Adding times to your water bottle is a great way to be sure you’re drinking enough — just drink until the water level reaches the corresponding time! You can find these bottles at many stores, or make your own by writing times on your favorite bottle.
5. Use rubber bands
Grab two jars and fill one with rubber bands. Each time you finish a glass of water, transfer one rubber band into the second jar. It may seem silly, but seeing the second jar fill up as the day goes on can be motivating!
6. Plan rewards for your efforts
What are your favorite ways to treat yourself? A mani? A cup of coffee from your favorite local shop? A bit of shopping? Whatever it is, make it a treat that you get when you reach your water goals. Extra motivation never hurts!
7. Use an electrolyte powder
Electrolytes are crucial for optimal hydration- and electrolyte powders can taste YUMMY too! By adding these to your water, you can make water fun!
But not all powders are the same. A high quality electrolyte powder can make the difference between you feeling energized or more sluggish. (Psst... here is our favorite one)
Recommended Drinks for Breastfeeding Moms
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Drinks to Limit When Breastfeeding
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Just like anything as a new mom, keeping things simple is important. Finding the most effective and enjoyable way of drinking water provides many benefits to both you, your milk supply and your baby. Cheers, mamas!
Safety of Electrolyte Drinks while Breastfeeding
Electrolyte drinks while breastfeeding: Are they safe?
We always hear about electrolytes in sports drinks and other health-related beverages, but why?
Well, electrolytes are responsible for making sure the water that you drink is hydrating your body. They take the H20 to the cells, rejuvenating and nourishing them with each sip!
You can get electrolytes from foods like spinach, broccoli, almonds, potatoes, and other whole foods, but most of us don’t get enough. That's when supplementation can become necessary.
However, sports drinks and other popular electrolyte-promoting beverages aren’t always a good idea.
Many of these drinks do contain electrolytes, but they’re also filled with sugar, artificial flavors, chemicals, and other gnarly ingredients.
We don’t recommend these for anyone, much less breastfeeding mamas.
Best Electrolyte Drink for Breastfeeding Women
Hydration Booster is the leading hydration powder that restores hydration, provides energy, reduces fatigue, and relieves cramps and other aches by stimulating muscles.
Made with refresh, clean, and innovative ingredients, our essential electrolyte and trace minerals formula is a delicious powder with zero added sugar, artificial ingredients, or flavoring.
Just add it to a glass for water, and your hydration levels are instantly elevated. |
Drinking water is hard work. And as moms, you drink a lot of water already.
It’s time to make your water work for you.
Now you can drink LESS, while hydrating MORE while using our nutrient-packed Hydration Booster.
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If you’re confident that you are hydrating regularly and enough, but are still feeling symptoms like stress and fatigue, check out these blog posts for more information!
References:
Effects of maternal caffeine consumption on the breastfed child: a systematic review https://www.ncbi.nlm.nih.gov/pubmed/30294771
Institute of Medicine. Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate Chapter 4: Water. 2005.
Institute of Medicine. Nutrition During Lactation
