Staying hydrated is essential for everyone—but for new moms who are breastfeeding, it becomes even more crucial. Proper hydration while breastfeeding supports milk production, energy levels, and overall postpartum recovery. Unfortunately, in the hustle of caring for a newborn, hydration often falls to the bottom of the to-do list.
In this post, we’ll cover the basics of postpartum hydration, why it’s so important for breastfeeding moms, simple hydration tips, and must-have products like Amazon water bottles and a reliable breastfeeding pump to make your journey a little easier.
Why Hydration Matters During Breastfeeding
Breast milk is made up of nearly 90% water, which means that when you’re nursing, your body uses extra fluids to keep up with milk production. If you’re not staying hydrated, you might notice:
- A drop in milk supply
- Fatigue and sluggishness
- Headaches
- Dry mouth and skin
- Constipation
Hydration breastfeeding is about more than just milk output—it’s about feeling good and supporting your postpartum health.
How Much Water Do Breastfeeding Moms Need?
There’s no one-size-fits-all answer, but a general rule of thumb is to drink at least 96 ounces (12 cups) of water per day. However, individual needs vary depending on body size, activity level, and climate.
A good strategy is to drink a glass of water every time you breastfeed, and sip consistently throughout the day.
Easy Hydration Tips for Breastfeeding Moms
1. Keep a Water Bottle Within Reach
Whether you’re nursing in bed, on the couch, or in the nursery, always have a water bottle nearby. Opt for bottles that are large, leak-proof, and easy to open one-handed.
Try this Insulated Amazon Water Bottle (affiliate link) with a straw lid—it’s perfect for keeping water cool for hours and convenient for middle-of-the-night feedings.
2. Flavor Your Water Naturally
If plain water feels boring, jazz it up with fruit slices, cucumber, or herbs like mint and basil. Infused water can encourage you to drink more while offering a gentle flavor boost.
3. Set Hydration Reminders
Download a hydration tracker app or set alarms on your phone. Smart water bottles like this Hydration-Tracking Water Bottle on Amazon (affiliate link) even sync with your phone to remind you to take a sip!
4. Include Hydrating Foods
Water-rich foods count toward your hydration goals too. Enjoy snacks like:
- Watermelon
- Strawberries
- Cucumbers
- Celery
- Yogurt
- Broth-based soups
These not only help with postpartum hydration but also provide essential vitamins and minerals.
5. Drink While You Pump
If you’re using a breast pump, make drinking water part of your routine. Keep a designated water bottle near your pump station. This helps create a habit and supports your milk flow.
Need a great pump? The Spectra S1 Electric Breastfeeding Pump (affiliate link) is highly recommended by lactation consultants for its hospital-grade power and quiet performance—ideal for new moms at home or on the go.
Postpartum Hydration Beyond Water
While water should be your main source of fluids, other drinks can help with hydration too:
- Herbal lactation teas (like Earth Mama or Traditional Medicinals)
- Coconut water for natural electrolytes
- Milk or almond milk
- Decaf iced teas
Limit caffeinated beverages, as they can have a mild diuretic effect, and be cautious with sugary drinks.
Warning Signs of Dehydration
Even with the best intentions, it’s easy to fall behind on fluids. Look out for these signs:
- Dark yellow urine
- Dizziness or lightheadedness
- Dry lips or tongue
- Cramping
- Low energy
If you’re experiencing these symptoms, pause, rest, and drink fluids immediately. Keep in mind that postpartum hydration is especially important if you’re recovering from childbirth complications or nursing multiple times a day.
Final Thoughts
Hydration and breastfeeding go hand in hand. Staying well-hydrated not only helps maintain your milk supply but also supports your energy, recovery, and overall well-being.
Invest in tools that make hydration easier, like a high-quality Amazon water bottle (affiliate link) and a trusted breastfeeding pump (affiliate link). Combine those with healthy habits and you’ll be well on your way to a more comfortable and energized postpartum experience.
You’re doing incredible work, mama. Don’t forget to take care of you, too.
