9 tips for breastfeeding moms to stay hydrated this winter

People tend to forget to drink enough water during the winter season. This is a common mistake people tend to make especially when they are busy with their children. Breastfeeding mothers are more likely to skip drinking water throughout the day. However, staying hydrated is vital for overall health, including maintaining milk supply for nursing mothers and preventing health issues like urinary tract infections and constipation. Here’s why it is important to stay hydrated while breastfeeding, especially during the winter season.

Why is it important for breastfeeding mothers to stay hydrated?

Breast milk has 90 percent water, which means nursing mothers lose fluids through breastfeeding, increasing their risk of dehydration. Therefore, staying hydrated is crucial for breastfeeding mothers to ensure an adequate milk supply and optimal composition of breast milk. Dehydration can lead to decreased milk production and affect the quality of milk, impacting the baby’s nutrition and growth. So make sure you drink enough water throughout the day.

9 smart tips for breastfeeding mothers to stay hydrated

1. Keep water accessible

One of the simplest ways to stay hydrated is to keep a water bottle near you all the time. Whether you’re nursing at home or on the go, having a water bottle with you makes it easier to sip throughout the day.

2. Infused water

If you don’t want to drink plain water all the time, try infusing it with fruits, vegetables, or herbs for added flavour. Slices of cucumber, lemon, lime, or berries can give your water a refreshing twist without added sugars or artificial flavours.

3. Set reminders

It is easy for breastfeeding mothers to forget to drink enough water. To remember it, set reminders on your phone or use a hydration tracking app to track your daily water intake.

4. Drink coconut water

Coconut water is a natural source of electrolytes, making it an excellent choice for staying hydrated. It’s also rich in potassium, which can help replenish electrolytes lost through breastfeeding.

5. Consume fruits and veggies

Many fruits and vegetables have high water content and can contribute to your overall hydration. Snack on water-rich foods like watermelon, cucumbers, strawberries, oranges, and celery throughout the day to supplement your fluid intake. Not only are these foods hydrating, but they also provide essential vitamins, minerals, and antioxidants for both you and your baby.

6. Warm beverages (Soups and broth)

In addition to drinking water, consider consuming warm beverages like soups and broth. Not only are these options hydrating, but they can also provide nourishment and comfort, especially during the postpartum period.

7. Herbal tea

Herbal teas are another excellent way to stay hydrated while also enjoying added health benefits. You may consume ginger tea and fennel tea. Both of them can support digestion and help alleviate nausea.

8. Warm water with honey and lemon

Start your day off right by drinking a glass of warm water with honey and lemon. Not only does this concoction help hydrate your body after a night’s sleep, but it also provides a boost of energy and supports your immune system.

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9. Warm milk

Before bedtime, drink a glass of warm milk infused with ginger, turmeric, and cinnamon. It is hydrating and also contains calcium and protein that supports bone health and muscle recovery.

Keep these things in mind!

Remember these 3 tips while keeping yourself hydrated:

• It is important to hydrate well, but don’t overdo it. Overconsumption of liquid can cause low sodium levels, leading to headaches, nausea, muscle cramps, and water retention. It can also cause digestion issues due to the excess dilution of stomach digestive enzymes and acid.
• Consuming sugary liquids like sweetened tea and milk, fruit juices, carbonated drinks, etc. can cause significant weight gain. So avoid it.
• Excessive use of herbal tea can lead to acidity, nausea, loose motions, and electrolyte disturbances. So, drink in moderation.

Keep these tips in mind and stay hydrated when breastfeeding!