Hydration While Breastfeeding
Why Water Alone May Not Be Enough
When you're breastfeeding, you've probably heard the advice: "Drink more water." While that's certainly important, hydration during breastfeeding is about more than simply increasing your water intake.
Your body is producing breast milk around the clock, recovering from pregnancy and birth, and caring for a newborn, all while trying to keep up with your daily routine. Proper hydration supports your overall wellbeing, energy levels and recovery, helping you feel your best throughout your breastfeeding journey.
Let's take a closer look at why hydration matters, the role electrolytes play, and simple ways to stay hydrated every day.
Why Hydration Is Important While Breastfeeding
Breast milk is made up of approximately 87% water, which means your body uses a significant amount of fluid every time you breastfeed or pump.
Although your body is designed to prioritise milk production, it still needs enough fluids to support all the other functions happening behind the scenes. If you're not drinking enough, you may notice symptoms such as:
- Feeling thirsty more often
- Fatigue or low energy
- Headaches
- Dry mouth
- Dark-coloured urine
- Feeling dizzy or light-headed
Many breastfeeding mums naturally feel thirsty during or after a feed. This is your body's way of reminding you to replace the fluids being used to produce breast milk.
Does Drinking More Water Increase Milk Supply?
One of the biggest breastfeeding myths is that drinking excessive amounts of water will automatically increase milk supply.
Current research suggests that drinking more water than your body needs does not directly increase breast milk production. Milk supply depends primarily on frequent and effective milk removal, whether through breastfeeding or pumping, along with hormonal signals and adequate nutrition.
However, becoming dehydrated can leave you feeling tired, sluggish and generally unwell, making breastfeeding feel more difficult. Staying well hydrated helps your body function efficiently and supports your overall breastfeeding experience.
Why Electrolytes Matter
Hydration isn't just about drinking water. Your body also needs electrolytes to help absorb and retain the fluids you drink.
Electrolytes are essential minerals including:
- Sodium
- Potassium
- Magnesium
- Calcium
Together, they help support many important functions throughout the body.
Maintain Fluid Balance
Electrolytes help regulate how water moves throughout your body, ensuring fluids are absorbed and used where they're needed most.
Support Energy Production
Producing breast milk requires energy. Magnesium plays an important role in converting nutrients into usable energy, helping support your body through the demands of breastfeeding.
Support Muscles and Nerves
Sodium, potassium and magnesium are essential for healthy muscle contractions and nerve function, which are important as your body recovers after birth and adapts to caring for your baby.
Simply put, water and electrolytes work best together.
Simple Tips to Stay Hydrated While Breastfeeding
Good hydration doesn't have to be complicated. Small daily habits can make a big difference.
Keep Water Close By
Whether you're nursing on the sofa, pumping at work or settling your baby overnight, having a water bottle within reach makes it easier to drink regularly.
Drink Throughout the Day
Rather than drinking large amounts all at once, aim to sip consistently throughout the day. This helps maintain steady hydration levels.
Pair Drinks With Feeding Sessions
Many mums find it helpful to drink a glass of water before or after every breastfeeding or pumping session. Linking hydration to your feeding routine makes it easier to remember.
Eat Hydrating Foods
Water-rich foods can also contribute to your daily fluid intake. Great options include:
- Watermelon
- Cucumbers
- Oranges
- Strawberries
- Soups and broths
Monitor Your Hydration
A simple way to check your hydration is by looking at your urine colour. Pale yellow generally indicates you're well hydrated, while darker urine may suggest you need more fluids.
Enjoy Caffeine in Moderation
Coffee and tea can still be enjoyed while breastfeeding, but it's a good idea to balance caffeinated drinks with extra water throughout the day.
Choosing an Electrolyte Drink While Breastfeeding
If plain water isn't enough to keep you feeling refreshed, an electrolyte drink can be a helpful addition to your hydration routine.
Look for one that contains:
- A balanced blend of sodium, potassium and magnesium
- Low added sugar
- Simple, transparent ingredients
- An easy-to-mix format for busy days
She's Thirsty is formulated with a balanced blend of electrolytes and a coconut water base to help support hydration throughout the day. Whether you're breastfeeding, pumping or constantly on the go, it offers a convenient way to replenish fluids alongside your daily water intake.
Building Healthy Hydration Habits
There's no perfect amount of water that every breastfeeding mum should drink. Your fluid needs can vary depending on your activity level, the weather, your diet and how often you're breastfeeding or pumping.
Instead of focusing on hitting a specific number, try listening to your body's thirst cues while making hydration a consistent part of your day.
Having water nearby, choosing water-rich foods and including an electrolyte drink when needed can all help support your hydration without making it feel like another task on your to-do list.
The Bottom Line
Hydration is an important part of supporting your breastfeeding journey, but it's about more than simply drinking more water.
A combination of regular fluid intake, electrolyte balance and healthy daily habits helps support your body's natural processes, energy levels and recovery while breastfeeding.
Whether you're nursing your newborn, exclusively pumping or balancing breastfeeding with returning to work, staying consistently hydrated can help you feel your best. If you're looking for extra hydration support alongside your daily water intake, She's Thirsty is an easy way to replenish electrolytes and stay refreshed throughout the day.
