The Best Strategies to Stay Hydrated When You’re Breastfeeding

When you're breastfeeding, it's crucial to pay attention to your diet. There are numerous foods that can impact the quality of your breast milk - and thus the health of your child. 

One of the most important elements of your breastfeeding diet, though, is what you drink - and how much. 

Breast milk is, after all, about 90% water. That means you need to pay particular attention to staying hydrated to keep up the quality and quantity of your milk production. 

Here's everything you need to know. 

How much should you drink while breastfeeding? 

Experts recommend that nursing mothers consume about 12 glasses of fluids per day. That's more than you need to satisfy your own thirst (9 glasses will usually do that). While you're nursing, you're not just eating for two - you're also drinking for two.

The extra fluids can actually help stimulate milk production. 

Having sufficient milk production, in turn, helps reduce the amount of suckling your baby has to do - and reduces the chance of you experiencing dizziness or skin irritation while breastfeeding. 

If you're worried that drinking too much might dilute your breast milk and reduce its nutrient contents - don't! Research has shown that increased fluid intake has no negative effects on milk quality. 

What should you drink while breastfeeding? 

Ideally, you should meet your daily drinking goal mostly with water. Free of sugar and caffeine, it should be the basis of your hydration strategy, even when you're not pregnant or breastfeeding. If plain water is too bland for you, you can infuse it with herbs and fruit like lemons and berries. 

That said, basically all liquids you consume count towards your fluid intake. Healthy alternatives to water include decaffeinated coffee or tea, fruit or vegetable juice, as well as milk.

Milk is especially good for breastfeeding moms since it contains tons of calcium, a nutrient you need for your own milk production. 

In contrast, you should avoid drinking alcohol as well as sugary soft drinks. 

How to make sure you hydrate enough

Taking care of a baby is a full-time job, and a stressful one at that! It's easy to forget to drink your set daily amount. 

Fortunately, there are a couple of strategies you can follow to make sure you stay hydrated. 

Do you have a favorite spot for breastfeeding? Then make sure to keep a big bottle of water right there, together with a few healthy snacks. That way, you can take care of yourself while you're taking care of your child. 

Another way to go is to start carrying a bottle with you wherever you go - even if it's just a short outing with the stroller in the park. That way, taking a sip from time to time becomes a habit rather than a chore. 

In addition, you can start to put more foods like soups, watermelons, and cucumbers on your diet plan. They all have a high water content and can help you meet your hydration goal. 

Finally, you can download a hydration app for your phone. Not only will this help you keep track of how much you drink, it will also send you periodic reminders to stay hydrated. 

The Bottom Line 

Staying hydrated while you're breastfeeding is essential. Sufficient fluid intake will boost your milk production and help both you and your baby stay healthy. 

Strategically placing healthy drinks around your home and carrying a bottle with you wherever you go will help you reach your hydration goals. For an extra fluid boost, use a hydration app and integrate more water-rich foods into your diet.