Hydration Tips for Nursing Moms: Staying Energized and Healthy

Why Hydration Matters When You're Breastfeeding?

• Maintain your milk supply
• Keep your energy levels up (which we know you need!)
• Prevent headaches and fatigue
• Support your overall recovery after childbirth

Tips for Staying Hydrated for Nursing Moms

1. Keep Water Accessible: Always have a water bottle nearby, whether you're nursing at home or on the go. This simple habit can significantly increase your water intake throughout the day.
2. Infuse Your Water: Enhance your water with slices of cucumber, lemon, lime, or berries for a refreshing flavor boost without any added sugars or artificial ingredients.
3. Set Reminders: Use phone alarms or hydration apps to remind you to consume water regularly. This is especially helpful for busy new moms.
4. Monitor Your Thirst: Drink enough so that you rarely feel thirsty. This is a simple yet effective way to ensure you're consuming enough fluids.
5. Include Hydrating Foods: Enjoy hydrating snacks such as watermelon, cucumbers, strawberries, and oranges. These foods offer not only hydration but also a boost of vital vitamins and minerals.
6. Warm Beverages: Enjoy warm soups, broths, or herbal teas like ginger and fennel for added hydration and comfort.

Water: Your Best Friend During Breastfeeding

• It hydrates without adding calories or sugar
• It helps flush toxins from your body
• It supports digestion and can help prevent constipation (a common postpartum issue)
• It's readily available and doesn't require preparation.

• Temperature matters! Some nursing moms find room-temperature water easier to drink in large quantities, while others prefer ice-cold water for that refreshing kick.
• Consider investing in a special water bottle just for your breastfeeding journey – many moms find this helps them develop a positive association.
• Water filters can improve taste if you don't like your tap water.

• Start your day with a full glass of water before anything else
• Keep water bottles stationed around your home wherever you nurse or pump
• Challenge yourself to empty your water bottle between feedings
• Use a straw! Many moms find they drink more when using a straw

Drinks to Try Along with Water

• Milk and Dairy Products: Milk is an excellent choice for breastfeeding mothers, providing essential calcium, protein, and other nutrients. If you can't drink milk, consider other dairy products like cheese, yogurt, or non-dairy sources of calcium, such as broccoli and spinach.
• Coconut Water: Rich in electrolytes, coconut water is a natural way to replenish fluids lost during breastfeeding. It's also a good source of potassium, which helps maintain electrolyte balance.
• Fruit Juices: Opt for fruit juices without added sugars or artificial flavors. These can provide essential vitamins and minerals while helping with hydration.
• Herbal Teas: Herbal teas like alfalfa, dandelion root, and ginger tea are popular choices for breastfeeding mothers. They can support hydration and potentially enhance milk production.
• Smoothies: Blend fruits, vegetables, and chia seeds to create a nutritious and hydrating drink. Smoothies are a great way to consume multiple servings of fruits and veggies in one go.
• Electrolyte Drinks: Electrolyte powders mixed with water can help replenish lost electrolytes, especially during intense breastfeeding sessions.
• Coconut Milk: Similar to coconut water, coconut milk is rich in nutrients and can support hydration. It's also a good source of healthy fats.
• Mineral Water: Some mineral waters are high in calcium, which can contribute to your daily calcium intake while quenching your thirst.

Drinks to Avoid

• Alcohol: Alcohol can pass into breast milk and affect your baby's sleep patterns and overall health. It's recommended to avoid alcohol altogether, but if you do choose to drink, limit it to one or two units (about one to two small glasses of wine) once or twice a week. Wait at least two to three hours after drinking before breastfeeding to allow the alcohol to clear from your milk.
• Caffeinated Beverages: Caffeine can pass into breast milk and cause irritability or disrupted sleep patterns in babies. Limit your caffeine intake to no more than 200 to 300 mg per day, which is equivalent to about two to three cups of coffee. 
• Soda and Artificial Sweeteners: While artificial sweeteners are generally considered safe in moderation, it's best to avoid sugary drinks like soda to prevent excessive sugar intake and potential weight gain.
• Certain Herbal Teas: Some herbal teas, like sage, peppermint, and parsley, may interfere with milk production or cause discomfort in your baby. Sage and peppermint can reduce milk supply, while parsley may affect milk flow.
• High-Caffeine Energy Drinks: Energy drinks often have high levels of caffeine and other ingredients that may not be safe for breastfeeding. It's best to avoid them unless approved by a healthcare provider.

Conclusion