Breastfeeding is a beautiful journey, but let’s be real, it can also be tiring!
One thing that often gets overlooked is how important it is for you to stay hydrated.
Think of it like this: your body is a milk-making machine, and like any machine, it needs the right fuel to run smoothly.
That fuel? Water!
Why Does Water Matter So Much?
1. Making Milk
Your breast milk is mostly water (about 88%!). [1]
So staying hydrated is key for keeping your milk supply up. If you’re dehydrated, your body might not be able to produce as much milk.
2. Energy Boost
Feeling tired and run down? Dehydration can make you feel even worse.
Staying hydrated can give you the energy boost you need to take care of your baby (and yourself!).
3. Overall Health
It’s not just about milk production – water is essential for your overall health.
It helps regulate your body temperature, keeps your skin looking good, and can even prevent things like constipation and urinary tract infections.
How Much Water Should You Drink?
While the exact amount can vary depending on factors like your activity level and climate, a good rule of thumb is to aim for around 128 ounces (that’s about 16 cups!) of water per day.
That might seem like a lot, especially when you’re already juggling a million things as a new mom.
But remember, you’re not just keeping yourself hydrated anymore – you’re also providing fluids for your growing baby.
Think of all those diaper changes – that precious breast milk is going somewhere!
And let’s not forget about all the energy it takes to care for a newborn. Breastfeeding burns calories.
Staying hydrated helps ensure your body is functioning at its best.
Easy Hydration Tips:
- Water Bottle BFF: Keep a water bottle with you at all times and refill it throughout the day.
- Nurse & Sip: Every time you nurse your baby, take a few sips of water too.
- Thirsty? Too Late: Don’t wait until you feel thirsty to drink – that means you’re already getting dehydrated.
- Eat Your Water: Fruits and veggies like watermelon, cucumbers, and oranges are packed with water and can help you stay hydrated.
Dehydration Red Flags:
- Thirst
- Dry mouth
- Dark pee
- Feeling tired
- Headaches
- Dizziness
If you notice any of these, drink up and talk to your doctor.
Other Drinks:
Water is the best, most natural way to hydrate.
But there are other ways to increase your water intake too if you’d rather not chug 16 cups of water!
- Milk
- Juice: These can count towards your fluids, but be mindful of added sugar.
- Caffeine in Moderation: Coffee and tea are okay, but too much caffeine can actually dehydrate you.
When in Doubt, Ask Your Doc
If you’re worried about your hydration or milk supply, don’t hesitate to talk to your doctor or a lactation consultant. They’re there to help you navigate this incredible journey!
Key Takeaway
Staying hydrated isn’t just about you – it’s about giving your baby the best start in life.
When you take care of yourself by drinking enough water, you’re ensuring that your body has everything it needs to produce nutritious breast milk.
This milk will help your baby grow and thrive, both physically and developmentally. So grab that water bottle, mama, and keep yourself hydrated! You’re doing an amazing job!
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