Hydration for Breastfeeding Moms: The Power of Electrolytes and Beyond

By: Legendairy Milk

2 min

Introduction

There is nothing quite like the middle of the night thirst for a breastfeeding mom. It feels like no matter how much water you guzzle, you still aren’t drinking enough. There may be a reason for this. Plain water is not actually enough to support a breastfeeding mom’s hydration. Drinking too much water can cause the body to remove excess water through urine. This can reroute water away from the breasts and decrease milk supply. ⁽¹⁾

Hydration is key to maintaining milk supply. Most women stop breastfeeding due to a perceived lack of milk supply, not an actual lack of milk. The recommendation is “a woman with perceived insufficient milk production should be encouraged to drink a glass of water every time she breastfeeds and when thirsty.” ⁽²⁾

Breast milk consists mainly of water, and water and electrolytes are continuously being lost through the creation of milk, as well as urination and sweat.

When the breasts change during pregnancy, there are new cells and an increased need for water as well as electrolytes. Because breastfeeding depletes our mineral reserves and electrolyte stores, it is important to incorporate electrolytes into your routine as a breastfeeding mom. ⁽³⁾

Electrolytes and Their Role in Breastfeeding

Signs of dehydration include:

Feeling dizzy or lightheaded
Nursing aversion
Possible low milk supply

Not getting proper hydration may impact the quantity and quality of your milk. ⁽⁴⁾ If your body does not have enough water or nutrients available to create breast milk, it will take it from other places in your body, leaving you depleted and dehydrated. Creating milk means using vital minerals such as calcium, magnesium, and potassium. ⁽⁵⁾

How Much Water is Enough?

You can look at the color of your urine to help ensure that you are properly hydrated. A common myth is that urine should be completely clear. However, clear water usually symbolizes an electrolyte imbalance. Your urine should be a pale, light yellow color. ⁽⁴⁾

Quick Hydration Hacks

Infuse your water recipes for taste and variety
A sugar-free electrolyte drink mix like our She’s Thirsty Coconut Water Electrolyte Mix
Adding natural electrolyte sources like coconut water or sea salt to your routine
Incorporating soups, broths, and high-water-content foods such as coconut or watermelon

Staying hydrated as a breastfeeding mom is key to maintaining both your milk supply and your energy levels. By incorporating electrolytes and using simple hydration hacks, you can ensure your body stays balanced and nourished while meeting the demands of nursing. Prioritize your hydration daily to support both your health and your baby’s well-being

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Hydration for Breastfeeding Moms: The Power of Electrolytes and Beyond

Introduction

Electrolytes and Their Role in Breastfeeding

How Much Water is Enough?

Quick Hydration Hacks

References

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