Breastfeeding is a beautiful and demanding journey and staying hydrated plays a crucial role in supporting both milk production and overall well-being. Since breast milk is composed of around 87% water, maintaining adequate fluid intake helps ensure a steady supply while keeping you energized and healthy. Let’s explore how hydration affects breastfeeding and simple ways to stay on top of your fluid needs.
Why Hydration Matters for Breastfeeding Moms
Water is essential for nearly every bodily function, and during lactation, your fluid needs increase. Proper hydration helps:
- Support milk production – Dehydration can lead to a temporary dip in supply.
- Prevent fatigue and headaches – Breastfeeding requires extra energy, and staying hydrated helps maintain stamina.
- Aid digestion and circulation – Fluids help transport nutrients to your baby through breast milk.
Signs You May Need More Fluids
While mild dehydration may not immediately affect milk supply, it can impact your overall well-being. Watch for signs like:
- Feeling excessively thirsty
- Dry mouth or lips
- Headaches or dizziness
- Dark-colored urine
How to Stay Hydrated While Breastfeeding
- Drink water regularly – Aim for at least 8-10 oz of fluids 10-12 times per day
- Include hydrating foods – Fruits, vegetables, and soups contribute to fluid intake.
- Limit dehydrating beverages – Too much caffeine or sugary drinks can lead to fluid loss.
- Listen to your body – Thirst is a natural cue; drink when you feel the need.
Sources:
Joseph, D. B. T. (2025, June 19). Dehydration and breastfeeding: Symptoms, causes & treatment. MomJunction. https://www.momjunction.com/articles/dehydration-while-breastfeeding_00353121/
Meridith, C. (2024, April 15). Breastfeeding & maternal hydration: Vital for mom & baby. Breastfeeding Blueprint. https://breastfeedingblueprint.com/breastfeeding-maternal-hydration/
Special thanks to Noelle Martin, MSCFN, RD for expert information and support.
