Real Talk About Hydration and Breastfeeding

Staying hydrated as a nursing mom is important, but let’s be honest, it’s not always easy. Between a baby, hot weather, and a water bottle that’s never where you left it, it takes some effort. This article will walk you through how much water you actually need and tips to make staying hydrated feel a little more manageable. 

Why Is Hydration So Important While Breastfeeding?

Have you ever wondered how your body just produces perfect food for your baby? Making nutrient-dense breastmilk starts with the fluids you consume. Surprisingly, breastmilk is 87% water. That means almost all the milk your baby is drinking is coming straight from your fluid intake. When you’re not drinking enough water, your body still makes milk (because it’s amazing like that), but if you want to make sure you meet your own needs, feel your best, and maintain your supply, you need to maintain hydration.

When you're nursing or pumping multiple times a day, that extra fluid demand adds up fast. Your body loses water not only through milk production, but also through sweat, postpartum recovery, and everyday activities.

How Much Water Do Breastfeeding Moms Need?

According to The Academy of Nutrition and Dietetics, breastfeeding moms need about 16 cups (128 fl oz) of water per day. This includes fluids from beverages, foods, and water.  To get a visual, 16 cups of water is equivalent to a gallon, so think of a gallon of milk. This can feel overwhelming, especially if you are not much of a water person. But don't worry, there are realistic ways to stay hydrated while breastfeeding.

Am I getting enough fluids?

Unfortunately, if you only listen to your body’s cues to remember to drink water, you’re already fighting an uphill battle. That’s because depending on your thirst level, being thirsty is a sign you might already be mildly dehydrated. If your lips and mouth feel dry, or you’re feeling fatigued or dizzy, that could mean you’re moderately dehydrated.

You can also look at the color of your urine. Pale yellow is the goal. If it’s dark yellow, that means you need to fill up that water bottle and start drinking.

Does Drinking More Water Increase Milk Supply?

Possibly. If you’re constantly dehydrated, your milk supply could be impacted, and drinking more water might help. However, if you’re already meeting your body’s fluid needs, drinking more water won’t change your supply. Drinking an excessive amount way beyond what your body needs can also harm your health. You don’t need to push more fluids than necessary. Try to stay around 128 ounces a day, give or take a few.

Realistic Ways to Stay Hydrated While Breastfeeding

1. Create “Hydration Stations” in Your Home
 Wherever you normally nurse or pump, stash a full water bottle. Make sure it’s easy to grab with one hand (a straw lid is a lifesaver). If you always forget to refill, keep a backup bottle or jug nearby. This avoids the classic “I just sat down and now I need water” spiral that every mom knows too well.

2. Drink When Baby Drinks
Your body is designed to cue you to drink when baby eats. The letdown reflex can trigger a sudden wave of thirst. Instead of ignoring it, use it as a reminder to take a few sips. This small habit adds up quickly and keeps your intake consistent.

3. Keep Water in Sight, Always
When life gets busy,  it’s easy to forget about water altogether. Keep your bottle in view, even if you’re bouncing between rooms, chasing a toddler, or folding that never-ending laundry pile. Visibility = consistency.

4. Mix It Up—It Doesn’t Have to Be Just Water
Drinking plain water all day gets boring. Luckily, you can hydrate in more ways than one. Herbal teas, fruit-infused water, iced decaf lattes, smoothies, bone broth, soups, and juicy fruits like watermelon and oranges all help. You don’t need to force water if you’re getting fluids elsewhere.

Hydration doesn’t stop at water

When you’re breastfeeding and drinking more than usual, you’re also losing important electrolytes like sodium, potassium, and magnesium. These help your body use the water you’re taking in. Without them, you might still feel thirsty, even if you’re drinking plenty.

Easy ways to add electrolytes to your day:

●        Drink electrolyte-rich fluids, such as coconut water, an electrolyte drink powder, or a premixed electrolyte drink.

●        Consume foods rich in electrolytes, such as pickles, bananas, red bell peppers, and spinach. 

Summer-Specific Hydration Tips for Breastfeeding Moms

Staying hydrated in the summer is next-level. Between sweating, higher activity, and chasing your baby around while trying not to overheat, water loss happens faster than you realize. Here’s how to keep up:

●        Use an insulated water bottle to keep your drinks cool and refreshing.

●        Eat water-rich foods like cucumbers, melon, strawberries, oranges, and lettuce.

●        Avoid going long stretches without fluids—set reminders on your phone if needed.

●        Avoid high-sugar drinks over hydrating fluids, while they are fun in small quantities, they can impact your beneficial fluid consumption

●        Dress for the heat in breathable, lightweight clothes that allow airflow. Check out these Nursing Queen styles for some breastfeeding-friendly summer attire.

Easy Hydrating Mocktail for Nursing Moms

Need a fun drink that feels like a treat but still supports hydration? Here’s a favorite mocktail that’s equal parts refreshing and nourishing:

Citrus Cooler Momtail

●        1/2 cup coconut water

●        1/2 cup sparkling water

●        Juice of 1/2 lime

●        A splash of orange juice

●        Cucumber slices and mint leaves (optional)

●        Ice

Mix everything in a glass or shaker with ice. Sip during your next feed, nap break, or whenever you need something tasty and cooling. Hydration doesn’t have to be boring.

Final Thoughts

Hydration while breastfeeding is one of those things that sounds simple until you’re juggling a baby, cluster feeds, a half-eaten granola bar, and a water bottle that’s M.I.A.

But it doesn’t have to be overwhelming. Set up hydration stations, listen to your body’s thirst cues, and include electrolytes. All these things can make hydration feel doable again, and know that these fluids are helping fuel both you and your baby.