Breastfeeding & Staying Hydrated: Your Essential Guide
By Courtney Miller, RN, BSN, IBCLC
You’ve likely heard that staying hydrated is crucial while breastfeeding, but how much water do you really need? Let’s break down the facts and explore some practical tips to help you stay on top of your fluid intake during this important time.
Yes, water is vital for producing breastmilk, but there’s a limit.
Setting the Record Straight on Hydration While Nursing
It’s true—you need to drink more water when breastfeeding. However, the idea that you need to guzzle endless gallons to boost your milk supply is a bit misleading. Yes, water is vital for producing breastmilk, but there’s a limit. Once your body has what it needs, any extra water will just lead to more trips to the bathroom, not more milk for your baby.
But like most myths, there’s a kernel of truth here. Did you know that breastmilk is nearly 90% water? That’s why babies don’t need extra water, even in hot weather. You might notice your baby nursing more frequently but for shorter periods when it’s warm outside—that’s because the first milk that flows during feeding is higher in water content, making it more thirst-quenching for your little one.
How Much Water Should You Drink?
The simple answer: drink when you’re thirsty. But let’s be honest—life with a newborn is hectic, and it’s easy to ignore your body’s signals. To stay hydrated, it’s important to be proactive. Here are some tried-and-true tips:
Drink When Your Baby Drinks: Make it a habit to grab your water bottle before you settle in to nurse. It’s an easy way to ensure you’re drinking regularly.
Treat Yourself: Invest in a water bottle you love—preferably one with a straw. Studies suggest people tend to drink more when using a straw. If you prefer cold water, opt for an insulated bottle to keep it chilled.
Mix It Up: While water should be your main source of hydration, remember that you can also get fluids from your diet. Foods like watermelon, cucumbers, and bell peppers are high in water content. If plain water isn’t your favorite, try adding fruit for a natural flavor boost or opt for flavored water with low sugar content. If you enjoy sports drinks, consider diluting them to reduce sugar intake.
Monitor Your Urine: This is perhaps the easiest way to gauge your hydration levels. If your urine is light in color, you’re well-hydrated. Make it a habit to check, and you’ll have a built-in reminder to drink more if needed.
Summary
Your body does need a good amount of water to produce breastmilk, but the key is to drink consistently throughout the day, especially when you’re thirsty. Establish a routine of sipping water or a low-sugar drink while nursing, and keep an eye on your urine color to ensure you’re staying hydrated. Cheers to keeping you and your baby healthy and happy!
About the Courtney Miller, RN, BSN, IBCLC. Courtney is the founder of The Better Boob Lactation. Courtney has been registered nurse since 2016 and is now an International Board Certified Lactation Consultant (IBCLC). Her passion for breastfeeding began after giving birth to her son in March 2019, and quickly realizing there wasn’t enough readily-available breastfeeding education and support.
Take a look at these other amazing articles by Courtney!
The Marvel of Milk: Understanding Breastfeeding’s Natural Wonders
Rethinking Clogged Milk Ducts: Updated Approaches for Breastfeeding Moms
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