Hydration Tips for Breastfeeding Moms
Bringing home a baby is a big deal—but between the round-the-clock feedings, diaper changes, and learning your new rhythm, it’s easy to forget about your own basic needs. One of the most essential (and overlooked) parts of postpartum recovery is staying hydrated—especially if you’re breastfeeding.
Breastfeeding requires extra fluids to support milk production and your body’s healing process. Yet, many new moms struggle to keep up with their water intake amid the busyness of newborn life. In this post, we’ll explore why hydration matters, how to tell if you’re drinking enough, and easy hydration tips for breastfeeding moms that actually work.
Why Hydration Is Essential for Breastfeeding Moms
When you’re nursing, your body is producing about 25 ounces of breast milk per day in the early weeks—and that number can climb as your baby grows. Since breast milk is about 90% water, that means your fluid needs go up significantly.
Proper hydration supports:
- Steady milk supply
- Energy levels and mood
- Digestive health and regularity
- Hormonal balance
- Postpartum healing
Even mild dehydration can make you feel foggy, tired, or sluggish. And let’s face it—you don’t need any extra reasons to feel tired right now.
How Much Water Do Breastfeeding Moms Need?
There’s no one-size-fits-all number, but most experts recommend breastfeeding moms aim for around 13 cups (104 ounces) of fluids per day. This includes water, herbal teas, milk, and water-rich foods.
A good rule of thumb? Drink enough so that your urine is pale yellow and you rarely feel thirsty. Your body is smart—trust its signals.
Signs You Might Be Dehydrated
Sometimes dehydration creeps in quietly. Watch for these common signs:
- Dark yellow or strong-smelling urine
- Dry mouth or cracked lips
- Headaches
- Dizziness or lightheadedness
- Constipation
- Low energy
- Decreased milk output
If you notice any of these, try increasing your fluid intake and resting when possible. If symptoms persist, contact your healthcare provider.
10 Easy Hydration Tips for Breastfeeding Moms
Staying hydrated doesn’t have to feel like one more chore. These practical, mom-tested tips will help you sneak in more fluids and make hydration feel easy.
1. Drink a Glass Every Time You Nurse
Pair a glass of water with every nursing or pumping session. Keep a water bottle near your feeding spot so you don’t forget. This simple habit helps you stay hydrated without tracking ounces or overthinking it.
2. Invest in a Large, Fun Water Bottle
A water bottle you love can make a big difference. Look for something with a straw (easier to sip one-handed), holds at least 32 ounces, and maybe even has time markers or motivational phrases. It sounds silly, but a cute bottle really can keep you on track.
3. Flavor Your Water Naturally
If plain water isn’t appealing, add a splash of natural flavor. Try:
- Sliced cucumber and mint
- Lemon and ginger
- Orange and basil
- Fresh berries and lime
Infused waters feel like a treat and can encourage you to drink more without added sugars.
4. Eat Hydrating Foods
You don’t have to get all your fluids from drinks. Many fruits and veggies are high in water content, including:
- Watermelon
- Strawberries
- Cucumbers
- Oranges
- Celery
- Grapefruit
- Lettuce and spinach
Try adding them to snacks or meals for an easy hydration boost.
5. Use an App or Tracker
If you’re a numbers person, consider using a hydration app. They send helpful reminders and let you log your intake throughout the day. Just don’t stress over perfection—close is good enough.
6. Try Coconut Water or Electrolyte Drinks
While water is best for daily hydration, adding a low-sugar electrolyte drink (like coconut water or an electrolyte tablet) can be helpful if you’re sweating more than usual or feeling depleted. Just check the label for added sugars and ingredients.
7. Set Reminders in Your Phone
Set hourly reminders to take a few sips throughout the day. A gentle nudge from your phone can help you build the habit, especially in those early foggy weeks.
8. Keep Water Accessible in Multiple Spots
You never know where you’ll end up sitting (or hiding) with your baby. Keep a water bottle or glass in your nursing chair, by your bed, near the couch, and in the diaper bag. Easy access = more likely to drink.
9. Drink Before You Feel Thirsty
By the time you’re noticeably thirsty, you may already be a little dehydrated. Aim to sip consistently throughout the day—even if you don’t feel parched.
10. Don’t Forget Nighttime Hydration
Many breastfeeding moms get thirsty at night. Keep a water bottle on your nightstand and take a few sips before, during, or after overnight feeds. Staying hydrated overnight can help you feel better in the morning.
Hydration Myths New Moms Should Ignore
There’s a lot of advice floating around online—some of it helpful, some… not so much. Let’s bust a few common myths about hydration and breastfeeding.
Myth: You need to chug gallons of water to make enough milk.
Truth: While staying hydrated supports milk production, drinking excessive amounts doesn’t increase supply. It may actually dilute electrolyte balance. Drink to thirst and be consistent—that’s enough.
Myth: Coffee and tea don’t count.
Truth: Moderate caffeine intake (1–2 cups daily) is considered safe while breastfeeding and does contribute to hydration. Just don’t rely solely on caffeinated drinks, especially if they dehydrate you or make you feel jittery.
Myth: Clear urine means you’re perfectly hydrated.
Truth: While pale yellow urine is a good sign, completely clear urine can signal overhydration. Aim for a light straw color instead of crystal-clear.
Real-Life Tip from a Postpartum Doula
One of our clients, Alicia, shared a tip that changed her routine: “My doula suggested filling a big pitcher of water in the morning and pouring glasses from it throughout the day. Seeing it go down helped me stay on track—and gave me a weird sense of accomplishment!”
Sometimes it’s the little tricks that make the biggest difference.
How Our Postpartum Doulas Help with Hydration
At Elite Postpartum Doulas, hydration support is just one of the many things we help new moms with during the postpartum period. Our doulas gently remind clients to drink water, prep water-rich snacks, and even bring a glass to them while they nurse.
Small acts of care make a big difference in how you feel—especially when someone else is looking out for you.
Final Thoughts
Staying hydrated doesn’t need to be one more thing on your already full plate. By building small hydration habits into your day, you’ll feel better, support your milk supply, and boost your energy—without any complicated routines.
If you’re feeling overwhelmed or just need an extra hand, our postpartum doulas are here to help. From reminding you to hydrate to holding your baby while you sip, we’ve got your back.
Thank you for reading this week’s post, “Hydration Tips for Breastfeeding Moms” For more tips on all things pregnancy, postpartum, and parenthood visit our weekly blog.