How Much Water Should I Drink While Breastfeeding?
You probably noticed soon after you started breastfeeding that you get EXTREMELY thirsty!
Your body is telling you something…
When you’re nursing, you need to drink MORE water than you normally would. Your body requires extra water to compensate for the water your body uses to make breast milk. (breast milk is made up of 87% water)
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What is the recommended water intake when I’m NOT breastfeeding?
The normal recommended water intake for NON-BREASTFEEDERS is roughly ½ an ounce per pound. (you can easily calculate this personalized number for yourself by dividing your body weight by 2).
How Much Water Per Day While Breastfeeding?
For breastfeeding, you need to make sure you’re drinking MORE than the number above.
Staying well-hydrated is super important for both you and your little one's well-being.
Shoot for about 128 ounces of water a day (that's roughly 16 cups or 3.8 liters). I know it might seem like a ton of water, but you're actually losing about 25 ounces of water through breast milk every day, so it's crucial to keep that hydration coming in regularly.
However, the total amount of ounces of water you should drink per day while breastfeeding is dependent on a few things… your weight, whether you live in a hot climate, whether you exercise, and your milk production levels.
It’s easy for a new mom to get caught up in her new duties and forget to drink enough water.
PRO-TIP #1: One way to ensure you drink at least 16 cups of water per day is to drink a glass of water each time you breastfeed.
PRO-TIP #2: Your water intake can come from both liquids and foods that have high water content like cucumbers, watermelons, and soups.
Favorite Water Bottles For Breastfeeding
What happens if I drink too little water while breastfeeding?
Getting dehydrated may cause your milk supply to decrease. This happens because breast milk is composed of about 90% water and your body uses water from your body to make milk.
Signs of dehydration
If you’re thirsty - you’re already slightly dehydrated.
Other signs of dehydration include:
Chapped lips
Dry, itchy skin
Headaches
Tiredness
Lack of energy
Moodiness
What happens if I drink too much water while breastfeeding?
It’s an old wives tale that drinking more water helps you make more milk. Studies show this isn’t the case.
There’s actually something called “overhydration” where your body tries to balance out electrolytes by removing extra water in the urine and diverting water from the breasts. So drinking too much may actually DECREASE your milk supply.
How do I know if I’m drinking the right amount of water while breastfeeding?
Your body will tell you if you’re drinking enough! If you’re not drinking enough you’ll feel thirsty. As long as you’re drinking enough to satisfy your thirst, you’re probably drinking enough.
PRO-TIP: Check the color of your urine as a quick hydration test. If your urine is dark yellow, increase your fluids.
2 Signs you’re well-hydrated while breastfeeding
You rarely feel thirsty
You have colorless or light yellow pee
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Related Post:
5 Lactation Drinks That Boost Milk Supply
