You may have heard when you started breastfeeding that you need to drink tons and tons of water to keep up your milk supply. There is this idea out there that if you’re not drinking gallons of water per day, your milk supply will drop. If you’ve found yourself wondering, “how much water should I drink while breastfeeding?”, this post is for you! Learn all about how much water you should be drinking while breastfeeding and how hydration can affect your milk supply.
How Much Water Should I Drink While Breastfeeding?
Truthfully, there is no magic number of cups of water each person should drink to be hydrated. The National Academies of Science, Engineering, & Medicine indicates the total water intake (combo from water and food) for young women should be around 2.7 L per day, with 2.2 L of that coming from drinking cups of water. That equates to about 9 cups (or 74 fluid ounces) of water per day.
It is also recommended that pregnant women or breastfeeding women increase their water intake by about 10-30 fluid ounces.
Experts say a general rule for proper hydration includes drinking 1/2 – 3/4 of an ounce of water per pound of body weight (when you aren’t breastfeeding). So if you weighed 150 pounds, you’d need to drink roughly 75 fluid ounces of water.
However, with all of that being said, research is now showing that drinking to thirst is an appropriate indicator of how much water you should be consuming. Rather than an estimated number given for a wide group of individuals.
Drinking to thirst simply means you want to consume enough water to not get the feeling of thirst. Once you start feeling thirsty, that is your body’s sign you are depleted of fluid.
This varies with certain factors such as exercise or warm climates, which would require a person to drink more water than usual. If you have a higher activity level, you will want to have more planned water consumption in your day.
How Hydration Affects Your Milk Supply
Research shows that drinking extra water in hopes to increase your milk supply is a lost cause. The extra fluids ingested by the breastfeeding mother in the study did not improve breast milk production. However, NOT consuming enough liquids can cause a decrease in milk production.
Often times when new moms see a boost in their milk supply after drinking extra liquids, they are seeing the effects of their body just being properly hydrated.
You may notice when you start breastfeeding that you feel thirsty all of the time. This is because of the hormone oxytocin that gets released during breastfeeding. Oxytocin naturally makes you feel thirsty to cue your body to drink more water to stay hydrated and create breast milk.
Signs and Symptoms of Dehydration
It’s important to detect the signs and symptoms of dehydration to prevent a dip in your milk supply. Signs of dehydration include:
- Dry mouth or chapped lips
- Fatigue/lack of energy
- Headache
- Constipation
- Dizziness
- Muscle cramps
- Nausea
If you experience any of these signs or symptoms, be sure to drink extra water and consult your doctor.
The color of your urine can also be a good indicator of how hydrated you are. If you notice your urine becomes darker yellow, you may not be getting enough fluids. Aim for a pale yellow to clear urine.
Tips for How to Stay Hydrated
1. Drink When Baby Drinks
Keep a large bottle of water by the spot you nurse or pump in most frequently. Or have multiple cups of water at each place. Every time you breastfeed, have a glass of water. This is a perfect reminder to drink water since your baby should nurse at least 8 times a day.
2. Eat Fruit with High Water Content
Fruit with high water content is a great way to get your fluids in. These types of fruits include watermelon, berries, and oranges. Berries and oranges can also be a great snack for busy moms.
3. Add a Squeeze of Lemon or Fruit to Your Water
If you don’t love the taste of water, a good way to change it up is by adding some of your favorite fruit or a squeeze of lemon.
4. Download an App for Tracking Water Intake
If you love to check off boxes on a to-do list, this option may work well for you! There are so many great options out there now to keep track of how many glasses of water you drink a day.
5. Keep a Bottle of Water in the Diaper Bag
This is a great tip that I thanked myself for many times as a new mom. So often I would be out with my baby and so thirsty! Having a bottle of water in my diaper bag was so convenient to pull out at doctor’s visits or other places I didn’t have access to water.
6. Set a Timer on Your Phone
If you like reminders, you can set a timer on your phone to go off every hour or so to remind you to drink!
7. Avoid Drinking Too Much Caffeine
Caffeine can act as a diuretic, which causes you to rid water through your urine and can cause dehydration. It’s okay to have your coffee, just drink in moderation!
8. Purchase a Large Reusable Motivation Jug
If you like having something visual to motivate you, these half-gallon jugs have time markers with motivating statements. The time markers make it really easy to keep up with your water intake. I use this exact one and love it!
What Liquids Count Towards Hydration?
The best way to get your daily intake of water is by drinking plain water itself. However, it’s possible to get adequate hydration through liquids other than water.
Some examples of liquids that count towards hydration include:
- Milk or milk alternative
- Fruit or vegetable juice
- Vegetables with high water content (lettuce, tomatoes, cucumbers)
- Fruit with high water content (watermelon, oranges, berries)
- Coconut water
- Decaffeinated coffee
- Herbal teas (be cautious as some herbs can cause a decrease in milk production)
Frequently Asked Questions
What Drinks Should I Limit or Avoid?
It’s best to limit sugary drinks like fruit juices and soft drinks. These drinks can cause dehydration or deplete your fluid levels. You don’t have to completely avoid them, just consume them in moderation.
Another drink to limit would be caffeinated drinks. Don’t worry, you can still have your coffee! Just try to avoid consuming more than 2-3 cups of coffee per day, as it can cause a diuretic effect and make you lose water and hydration.
Can I Drink Too Much Water While Breastfeeding?
Yes. It is possible to consume too much fluid and become over hydrated. This can also harm your milk supply. If you consume too much water, your body will work to compensate for its diluted electrolyte balance by dumping excess water in your urine. This will cause a diversion of water away from your breasts, thus causing a decrease in your milk supply.
This should not be a concern unless you are forcing large amounts of water above average in hopes of increasing your milk supply.
What Happens if You Don’t Drink Enough Water While Breastfeeding?
If you don’t drink enough water while breastfeeding, you will notice your milk supply start to decrease. This is because you will be dehydrated, and your body will be pulling the water away from your breasts to make breast milk. And over to more essential organs like your heart and kidneys.
How Much Water to Drink to Increase Milk Supply?
This is a common misconception. Drinking more water than the recommended amount will not increase your milk supply. And rather, can actually harm your milk supply. If you notice a boost in your milk supply when drinking more water, it’s most likely due to your body having proper hydration levels.
The recommended amount of water varies from person to person. This is why drinking to thirst and monitoring the color of your urine are easy and effective ways to monitor your hydration levels. If you follow the tips listed above, you should be just fine! xo
Other Posts You May Like:
- How to Use a Haakaa Breast Pump: Tips for Breastfeeding Moms
- How Many Baby Bottles Do I Need?: Guide for New Moms
- When to Start Eating Lactation Cookies + FAQ
- Complete Guide for How Often to Replace Your Breast Pump Parts
- 10 Best Natural & Safe Soaps for Baby Bottles (2022)
