Do you know how much water you should drink breastfeeding? You’ll need to drink about 3 litres of water each day while you’re breastfeeding. Just like you need extra caloric intake, you need extra fluids to maintain milk supply. Here’s what you need to know about drinking water while breastfeeding – plus some tips for making that easier.
How much water should I drink while breastfeeding?
The average adult needs to consume about 2 litres of water each day. When you’re breastfeeding (or pregnant) you’ll need extra fluids because you’re drinking for two. If you’re breastfeeding you’ll need to drink about 3 litres of water each day. If you live in a warm or dry climate, or if you’re active and sweating a lot throughout the day, you’ll need to drink even more water. Similarly, if you’re a new mum and dealing with postpartum sweat you’ll need to up your intake as well. If you’re drinking caffeine or alcohol you’ll also need to up your water intake. That’s why we suggest drinking to thirst, or if you ever feel like your mouth, throat, lips, or skin are dry. 3 litres is a good baseline, but you’ll want to make sure you’re drinking enough water beyond that as it is very easily to become dehydrated while breastfeeding.
How to drink more water while breastfeeding
It’s easy to say “drink more water” but when you’re going about your day, especially if you’re busy caring for little ones, it can be easier said than done. Here are some tips to make drinking enough water while breastfeeding easier for you.
Always drink water while breastfeeding or pumping
Make sure you drink a glass of water every time you breastfeed or use your breast pump. Try to finish drinking a glass of water while you’re pumping or breastfeeding. You can keep water bottles at your breastfeeding station or make sure to fill up a water bottle before your pumping break.
Keep track of how much water you’re drinking while breastfeeding
It’s hard to keep track of how much water you should drink while you’re breastfeeding. Try selecting a water bottle that has measurements on it so you can keep track of how much water you’re drinking while breastfeeding. Alternatively, place a rubber band around your water glass each time you finish drinking. So if you’re using a glass that holds about 500 mililitres, you’ll need 6 rubber bands around it at the end of the day. You could also do this in reverse by putting 6 rubber bands on your glass at the beginning of the day, and removing one each time you finish a glass of water.
Use a straw
Drinking from a straw is much more efficient than sipping water from a glass. You can drink more water while breastfeeding this way because you’ll be drinking more quickly.
Choose a one-handed container
It will be easier for you to drink more water if you can multitask. Selecting a container that can be used one-handed will help you drink enough water while breastfeeding.
Change up the flavor
If you’re drinking 3 litres of water each day while breastfeeding, it might get very old, very fast. This is especially true if you’re drinking tap water that’s been treated with fluoride or chlorine. Try getting a water filtration system to make it taste better, or use bottled water from the store. You can try adding a splash of fruit juice to your water for some additional flavor, or try carbonated water. The important part is to stay hydrated, and in doing so drinking enough fluids to produce enough breastmilk for your baby.
What are your tips for staying hydrated while breastfeeding? Tell us in the comments below!
More from the Pumpables blog