Breastfeeding is thirsty work! Breast milk is a whole lot of water – almost 90%! That’s why it’s so important to stay hydrated, mama. Whether you’re breastfeeding or pumping, drink more water to make more milk. Plus, breastfeeding triggers your body to release oxytocin, stimulating thirst – no wonder you’ve been feeling so parched!
Proper hydration can enhance your milk supply and keep you feeling good. Here are five tips for staying hydrated while breastfeeding:
1. Track Your Water Intake
Drinking water is essential for your milk supply. A general rule is that a breastfeeding mama should drink around 150 oz of water each day! Although it’s not an exact science – it’s what you should aim for. It may seem like a lot, but with only three refills of the momjug breastfeeding water bottle (which has a massive 50 oz capacity), you can do it! Remember you’re responsible for hydrating your little one and yourself. Just remember to listen to your body because it does a great job communicating what it needs.
2. Keep Water Near Your Breastfeeding Stations
This might seem like a no-brainer, but it’s easy to forget to drink water when you’re focused on feeding your baby. Make sure that your nursing cart has a large capacity water bottle filled up and ready to help quench your thirst at any time of the day or night! We recommend a water bottle with a wide base to ensure stability on your nursing cart or nightstand to avoid accidental spills – because nothing is worse than waking a sleeping baby.
3. “Juice” Up Your Water
We get it, water can be a bit boring. Keep your water interesting by adding lemons, limes or mint to help “juice” it up a bit. Additionally, you can try incorporating fruit waters with natural electrolytes into your rotation like coconut water or watermelon water, which are super hydrating.
4. Eat Your Water
Remember that water comes from fruit & veggies too! When choosing a breastfeeding snack, try to incorporate water-rich foods that can help you stay hydrated. Cucumbers (95% water), watermelon (92% water), and strawberries (91% water) are just a few delicious options. These hydrating foods can help replenish fluids and keep you feeling hydrated.
5. Drink Good Quality Water
If possible, try to drink filtered water. Unfortunately, some tap water is filled with contaminants that a breastfeeding mama should try to avoid including pesticides, carcinogens, chlorine and more – gross! You can visit the Environmental Working Group Water (EWG) Database and insert your zip code to see the tap water containment levels near you. Be intentional with your water, especially at a time when your health (and your baby’s health) is paramount.
Drink up mama! You are tough as a mother. For more hydration and breastfeeding tips, follow @momjug. Use code LITTLESPOON10 for 10% off & free shipping.
As always, if you have any concerns or questions, consult a healthcare or lactation professional.
