Hydration Tips for Nursing Moms

As a nursing mama, it’s so important to stay hydrated. I had a pretty big drop in my supply a couple months back and so now I’m working hard to make sure it doesn’t drop any further and trying to build it back up. One thing that makes a huge difference is being sure I stay hydrated. I wanted to share a few hydration tips for nursing moms that I’m using to keep myself hydrated because if I’m not intentional about drinking lots of water, I don’t do it.

  • First, figure out a goal for how much you want to drink each day. I’ve heard some people say half your body weight in ounces, which I think is a great place to start. That’s a lot of water. It may be tough at first to get that much in per day, but it truly will help with your supply and it’s good for your overall health too!
  • Have a good water bottle. I always have a bottle of water with me if I leave the house or a glass of water right next to me when I’m home. I need it to be convenient so that I won’t forget to continue drinking. 
  • Don’t just sip, but drink a lot at a time. Sometimes I’ll find myself taking a small sip and moving on, but when you go to drink water, drink as much as you can. Maybe make it a goal to drink half a glass at a time or even a full glass every time you go to drink. 
  • Drink a whole glass while nursing/pumping. This one has been really good for me. Every time I nurse Emily or pump in the morning and evening, I try to drink an entire glass of water to help replenish. 
  • Set alarm at each hour to be sure you’ve hit your hourly goal. When I was really focused on getting my supply to go back up, I set an alarm every single hour of the day. My goal was to drink a whole cup of water each hour. I definitely saw an increase in my supply within a few days! Doing this really helped keep me on track with drinking throughout the day. 
  • Eliminate things that dehydrate. It’s also good to get rid of things in your diet that may be dehydrating you. For example, sodium can do this. Sugary and processed foods can also have the effect. You don’t want to have things working against you as you’re trying to increase or maintain your milk supply. 

Do you have any other tips for staying hydrated? Tell me about them in the comments below.

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