As a breastfeeding mama, you’re probably both busy and thirsty!
You might be wondering if guzzling tons of water will magically make more milk for your little one.
After all, breast milk is about 88% water, so it makes sense that staying hydrated is important. [1]
But is there a point where drinking water becomes the answer to increasing your milk supply?
The Role of Hydration
Think of your body like a milk-making machine.
Water is essential fuel for this machine.
When you’re dehydrated, it’s like the machine is running low on coolant. It might still be able to produce milk, but it won’t be working at its full capacity.
On the other hand, if you keep the machine well-hydrated, it can run smoothly and efficiently, producing a steady supply of milk for your baby.
The Research
Some research suggests that there isn’t a direct link between significantly upping your water intake and seeing a dramatic increase in your milk supply. [2]
A pilot study found that while milk supply decreased with reduced fluid intake and increased with increased fluid intake, the change was “not statistically significant.” [3]
In layman’s terms, it means it could have been due to chance, and more research is needed.
A 2014 Cochrane database systematic review concluded “extra fluids do not increase milk supply“. [4]
However, other studies have shown that adequate hydration is crucial for maintaining a healthy milk supply.
Think of it like this: Even if adding extra water doesn’t necessarily make the milk fountain flow overflow, it ensures it keeps flowing smoothly at its usual rate.
Recommendations for Breastfeeding Mamas
So, what’s a thirsty mama to do?
1. Listen to your body
This is the golden rule! Keep a reusable water bottle with you throughout the day and take sips whenever you feel thirsty. Nursing itself can make you feel dehydrated, so having water readily available is key. Don’t force yourself to chug water by the gallon, but aim to drink enough that your urine is a light yellow color.
2. Look for Dehydration Signs
If you notice your pee is dark yellow or even brown, you’re feeling tired or sluggish, or you’ve got a headache, these are all signs your body is craving more fluids. Drink up and try to catch up on your hydration!
3. Focus on Overall Health
A healthy diet and plenty of rest are just as important for milk production as hydration.
Eating a balanced diet with plenty of fruits, vegetables, and whole grains will provide your body with the nutrients it needs to make milk.
Getting enough sleep can also help regulate your hormones and support milk production.
Key Takeaway
While chugging water might not be the milk-boosting miracle you hoped for, staying hydrated is still super important.
Think of it as the foundation for a healthy milk supply – and a happy mama!
If you’re worried about your supply, don’t hesitate to chat with your doctor or a lactation consultant. They can give you personalized advice to make sure you and your little one are thriving.
References:
- Kim, S. Y., & Yi, D. Y. (2020). Components of human breast milk: from macronutrient to microbiome and microRNA. Clinical and experimental pediatrics, 63(8), 301–309. https://doi.org/10.3345/cep.2020.00059
- Mohrbacher, N. (2020). Breastfeeding answers: A guide for helping families. Nancy Mohrbacher Solutions, Incorporated.
- Morse, J. M., Ewing, G., Gamble, D., & Donahue, P. (1992). The effect of maternal fluid intake on breast milk supply: a pilot study. Canadian journal of public health = Revue canadienne de sante publique, 83(3), 213–216.
- Ndikom, C. M., Fawole, B., & Ilesanmi, R. E. (2014). Extra fluids for breastfeeding mothers for increasing milk production. The Cochrane database of systematic reviews, 2014(6), CD008758. https://doi.org/10.1002/14651858.CD008758.pub2