The Liquid Gold of Breastfeeding: Why Proper Hydration Matters

Why Proper Hydration Matters Postpartum

breastfeeding postpartum May 17, 2024

As a postpartum or breastfeeding mama, you're already doing an amazing job.  But have you been paying enough attention to nourishing and hydrating yourself properly?

Proper hydration is absolutely vital during the postpartum period. Your body is working overtime to produce a steady supply of nutrient-rich breast milk for your baby. Without adequate fluids, your milk supply could potentially take a dip. Plus, dehydration can leave you feeling fatigued, sluggish, and generally run down - the last thing any new mom needs!

However, if you are worried about low milk supply & you're already meeting your fluid needs, don't force yourself to continue drinking more and more. Drinking way past thirst and past your needs can also dip your milk supply due to throwing off your electrolyte balance and diverting water away from your breasts and into your urine. 

Finding the right balance is key. 

Why Hydration is So Key for Breastfeeding Moms

Your breast milk is made up of approximately 88% water. Every time you nurse your baby, your body has to replenish those fluids. If you're not drinking enough, dehydration can set in and potentially impact your milk production.

Getting enough water also helps prevent other unpleasant side effects like:

  • Headaches
  • Dizziness
  • Constipation
  • Dry mouth
  • Fatigue
  • Trouble concentrating

Signs You May Be Dehydrated Look out for these symptoms that could signal you need to up your fluid intake:

  • Dark yellow urine
  • Infrequent urination or small amounts
  • Dry lips and mouth
  • Dizziness or headaches
  • Fatigue and sluggishness
  • Muscle cramps

Baby getting fussy at the breast or seeming unsatisfied after nursing could also hint at a dip in your milk supply from inadequate hydration.

Hydrating Beverage Options for Breastfeeding

Of course, plain old water is always a great hydration choice. But don't limit yourself! Here are some other tasty, hydrating beverage ideas for nursing mamas:

  • Sparkling water
  • Milk (dairy, nut, oat, etc.)
  • 100% fruit juices
  • Coconut water
  • Herbal teas (avoid those with potentially problematic herbs)
  • Homemade smoothies
  • Electrolyte-replenishing drinks (this is my favorite!)
  • Soups and broths

If you need healthy ideas for smoothies, snacks, and meal recipes, join us inside The Postpartum Shift program. It has a wide variety of nourishing options to keep you fueled and hydrated through your breastfeeding journey.

Tips to Stay Hydrated While Breastfeeding

  • Keep a refillable water bottle within arm's reach when nursing or pumping as a visual reminder to sip.
  • Eat hydrating fruits and veggies like watermelon, cucumber, berries, oranges, etc.
  • Sip a large glass of water first thing after waking up and with each meal.
  • Pack beverages when heading out, even if just for a short outing.
  • Get creative with hydrating popsicles, smoothies, soups, etc.
  • Remind loved ones to keep offering you drinks when visiting.
  • Track your fluid intake

Staying properly hydrated may seem like a small thing, but it's hugely important for continuing to nourish your baby, maintaining your energy levels, and feeling your overall best. 

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Hey mama,

I'm Brooke Miller,

Before becoming a mom, I chronically dieted & thought "eat less, move more" was the healthiest option. I dealt with exhaustion, mood swings, hormone imbalances (not getting a regular cycle), high cholesterol and weight cycling. I felt like something was wrong with me.

Before I got pregnant with my first son, I discovered the balanced nutrition approach I teach inside The Postpartum Shift. Once I implemented the framework, I was energized, gained strength, got my period back, lowered my cholesterol & maintained my healthiest weight. I continued this during my pregnancies & postpartum periods and recovered quickly after birth, made more than enough milk for my babies, had energy (even with the sleep deprivation) & stable mood. Postpartum was really enjoyable.

With a decade of experience as a Registered Dietitian and Certified Lactation Counselor, I created The Postpartum Shift to help moms boost energy, mood, metabolism & milk supply to have a stress-free & enjoyable postpartum experience.




Find Your Healthiest Weight & FeelĀ Like Yourself Again Postpartum

without sacrificing your milk supply or favorite foods