The New York Womans

Tips for breastfeeding mothers to keep them hydrated

Breastfeeding can be confusing and frustrating for a nursing mother, especially if she's her first child. How much fluid should a nursing mother consume? What foods and drinks should she avoid? And why is it important to drink water during this period?

Breast milk contains 90% water, which means that breastfeeding mothers lose fluids through breastfeeding, increasing their risk of dehydration. Therefore, staying hydrated is crucial for breastfeeding mothers to ensure an adequate milk supply and optimal breast milk composition.

Dehydration can lead to decreased milk production and affect its quality, impacting your baby's nutrition and growth. Therefore, make sure you drink enough water throughout the day. According to a report published by the Indian website "Health Shots," writer Chetna Jain said that women tend to forget to drink enough water, especially during the winter.

8 Tips to Keep a Breastfeeding Mother Hydrated

Drink enough water: The simplest way to stay hydrated is to keep a water bottle nearby at all times. Having it handy makes it easier to drink water throughout the day.

Flavored water: If you don't want to drink plain water all the time, slices of cucumber, lemon, or berries can give your water a refreshing flavor.
Set reminders: Set a reminder on your phone or use a water tracking app to see how much water you drink daily.
Drinking coconut water: Coconut water is an excellent choice for staying hydrated. It's also rich in potassium, which replenishes the potassium lost during breastfeeding.
Eat fruits and vegetables: Fruits, such as watermelon, and vegetables contain high water content and can contribute to overall hydration. They also provide essential vitamins, minerals, and antioxidants for you and your baby.
Warm Soups: Consider soups and broths. These options are not only hydrating but can also provide nourishment and comfort, especially during the postpartum period.
Herbal tea: Herbal tea is another excellent way to stay hydrated while also enjoying additional health benefits. You can drink ginger tea and fennel tea, both of which support digestion and help relieve nausea.
Warm water with honey and lemon: Start your day by drinking a cup of warm water with honey and lemon. This mixture not only helps hydrate your body after a night's sleep, but also provides a boost of energy and supports your immune system.
Warm milk: Drink a cup of warm milk mixed with ginger, turmeric, and cinnamon before bed. It's hydrating and also contains calcium and protein, which support bone health and muscle recovery.

How much fluid does a mother need while breastfeeding?

The Mayo Clinic recommends that breastfeeding mothers drink water when they feel thirsty, and drink more if their urine appears dark yellow. They can drink a glass of water or another beverage each time they breastfeed.

However, be wary of juices and sugary drinks, as excessive amounts of sugar can cause weight gain or undo your efforts to lose the weight gained during pregnancy. Excessive caffeine intake can also cause problems. Limit yourself to no more than two to three cups (16 to 24 ounces) of caffeinated beverages per day. The presence of caffeine in breast milk may make your baby irritable or sleepless, according to the same site.

What foods and drinks should be avoided while breastfeeding?

Caution should be exercised when consuming certain foods and drinks while breastfeeding. For example:

Caffeine: Avoid consuming more than two to three cups (16 to 24 ounces) of caffeinated beverages per day. Caffeine in breast milk may make your baby irritable or sleepless.
Fish: Seafood can be a rich source of protein and omega-3 fatty acids. However, most seafood contains mercury or other contaminants. Exposing breast milk to excessive amounts of mercury can be dangerous for a baby's developing nervous system. To reduce your baby's exposure, avoid seafood high in mercury, such as swordfish and king mackerel.