Breastfeeding is a physically demanding activity that makes it essential for you to stay hydrated and drink plenty of water for keeping yourself energetic and consistently producing breast milk. But you are probably wondering exactly how much water should I drink while breastfeeding to keep breast milk flowing?
In this article, well delve deep into the topic of water while breastfeeding including:
- how how many oz of water while breastfeeding?
- how will I know if I am not drinking enough?
- and what tips I can follow to stay hydrated while breastfeeding including other Lactation Drinks besides water.
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How Much Water Should A Breastfeeding Mom Drink?
To maintain adequate hydration, it is recommended for a breastfeeding mother to drink at least 2.7 liters or 91 ounces of water daily. This is in addition to the fluids she gets from other beverages or foods as they do highly contribute to your fluid needs, but may not be enough to meet your bodys needs especially if you are breastfeeding. Including the fluid coming from foods and beverages, your total intake should be no more than 3.78 liters or 128 ounces equivalent to 16 cups of water.
The exact amount of water needed for each breastfeeding mom may vary depending on factors such as:
- the mothers activity level
- environmental conditions
- and diet.
With excessive physical activity, exertion, and a hot climate, you will need to drink more water to maintain optimum levels.
Similarly, those moms who have diets high in sodium need to drink additional water to compensate for the increased fluid loss from their bodies.
However, remember to not overdo it as too many extra fluids can disturb the breast milk supply by diverting the water away from the breasts to the urinary system for maintaining the electrolyte balance of the body.
How To Know If You Are Not Drinking Enough Water While Breastfeeding? Some signs and symptoms of dehydration
It is crucial to be aware of the signs and symptoms of dehydration while breastfeeding. Physical signs of dehydration include:
- a dry mouth
- fatigue
- decreased urine output
- and darker than pale yellow color urine
- headaches
- dizziness
- moodiness
- muscle cramps
- constipation
If you become dehydrated while nursing, your milk supply may also decrease, leading to a decrease in the volume of breast milk production. This can cause the baby to become fussy and reject the breast, leading to further stress for the mother.
Read more about other things that can decrease milk supply.
These symptoms can affect your overall well-being and make it more challenging for you to care for your baby. In severe cases, dehydration can also lead to serious health complications, such as heat exhaustion or heatstroke.
What Are Some Tips For Staying Hydrated While Breastfeeding
Staying hydrated while breastfeeding is critically required for the health of both you and your baby. Here are some tips to help:
1 – Make water accessible and convenient:
Its a good idea to keep a water bottle within reach while breastfeeding, or place one near your bed if you are breastfeeding at night. Aim to drink a glass of water before, during, and after breastfeeding.
Simply, always having water near you will make it easier to get a drink of water regularly throughout the day, rather than just relying on occasional large drinks.
Carrying a water bottle or breastfeeding tumbler with you throughout the day can help you remember to drink regularly and make it more convenient to get adequate water intake.
2- Incorporate water-rich foods into your diet:
Foods such as watermelons, cucumbers, coconut, and strawberries have high water content and can help you meet your fluid needs.
Adding these foods to your diet can also provide additional vitamins and minerals that are important for both mother and the baby. Adding broths, soups, and lactation smoothies also helps to contribute to your overall fluid intake.
Make sure to sign up to get a FREE pdf with our breastfeeding meal plan and food list!
3 – Set reminders to drink water throughout the day:
Use a hydration app, or place reminders around your home or workplace to ensure you are drinking enough water. It can also be helpful to keep a tally of the number of glasses of water you drink each day to track your progress.
This breastfeeding log has space to track baby feedings AND how much water you are drinking daily.
4 – Drink water before you feel thirsty:
Thirst is a sign that you are already dehydrated. Drinking a lot of water regularly throughout the day can help prevent dehydration before it starts.
5 – Experiment with different types of water:
If you find it challenging to drink plain water, try coconut water like this one, or add flavor with herbs that help in lactation, or slices of lemon, lime, or cucumber to give it a fresh and flavorful taste.
Try juices for breastfeeding or Lactation tea every once in a while to change things up. Even protein shakes while breastfeeding are good options.
6 – Avoid diuretics:
Diuretics, such as alcoholic and caffeinated drinks, can increase fluid loss and dehydrate you. Limit or avoid these beverages while breastfeeding.
A great alternative to coffee would be Mothers Tea by Jnantik. Its a drink made from Maya seed that has been used for centuries to increase milk supply and hydration.
7 – Stay cool:
Staying cool and avoiding overheating can help reduce fluid loss through sweating. Make sure to stay in air-conditioned areas during hot weather and take breaks as needed to cool down.
8 – Listen to your body:
Finally, its important to listen to your body and drink water as needed to maintain hydration. If you are feeling thirsty, drink a glass of water as everyones need is different based on their climate, diet, and activity levels so you may need to adjust your fluid intake based on your circumstances.
By following these tips, you can help ensure that you are regularly drinking water while breastfeeding, staying hydrated, and providing a healthy milk supply for your baby.
What to Do If You Suspect You’re Not Drinking Enough Water While Breastfeeding?
If you suspect that you are not drinking enough water while breastfeeding, and have some concerns about your hydration status, it is important to seek medical attention to adjust your fluid intake based on your circumstances.
In some cases, dehydration can be a sign of an underlying health condition. Working with a lactation consultant can also help to optimize breast milk production and ensure that you are meeting the fluid needs of both yourself and your baby.
In addition to increasing your water intake, you may also consider drinking herbal ice teas or electrolyte-rich beverages to help replenish fluids and electrolytes lost through sweating or urination.
This electrolyte powder is a favorite because it contains all-natural ingredients and no added sugar. And it just makes water taste good, IMO.
Key Takeaway
Breastfeeding is a demanding and rewarding experience. Getting proper hydration levels is crucial for ensuring the good health of both you and your baby and that your breastfeeding journey goes smoothly.
Make sure you are drinking at least 91 ounces of water per day apart from the other foods and drinks. Thats about 11 8-ounce glasses of water a day.
If you suspect that you are not drinking enough fluids, seek medical attention and work with a lactation consultant to optimize your fluid intake. Prioritizing self-care and staying hydrated by following the tips mentioned here will benefit both you and your baby.
More on Drinks for Breastfeeding
Here are some more ideas of what you can drink while breastfeeding besides water. All these options also help increase breast milk supply.
Best Protein Shakes for Breastfeeding
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