Breastfeeding is an enriching yet demanding journey for new mothers. It’s a time filled with bonding, love, and, admittedly, some challenges. As a nursing mom, one of those challenges is ensuring that you get the proper nutrition and hydration. After all, your and your infant’s health and well-being depend on it.
The Importance of Hydration and Nutrition for Breastfeeding Moms
Breast milk comprises about 90% water, making hydration crucial for production. But staying hydrated isn’t just about keeping your milk supply up—it’s also fundamental to your health.
“Staying adequately hydrated is crucial for nursing mothers. Besides water, certain drinks can nourish the body and support milk production,” advises Dr. Jane Smith, a renowned lactation consultant. So, Let’s have a look at the 12 best drinks for breastfeeding moms.
Benefits of Staying Hydrated While Breastfeeding
Being well-hydrated helps maintain an optimal milk volume, ensuring your baby gets all the nutrients it needs. It also helps in recovering from pregnancy and childbirth and maintaining energy levels.
Recommended Daily Water Intake
While the amount of water needed can vary based on individual needs and environment, a general recommendation for breastfeeding moms is about 13 cups (just over 3 litres) of total beverages per day, as supported by the Journal of Human Lactation study stating, “Dehydration can affect milk supply, so breastfeeding moms need to drink regularly.”
Best Drinks for Breastfeeding Moms
Nursing moms need various nutrients to support their baby’s growth and replenish their nutritional stores.
Water
The most obvious choice is water. It’s the backbone of hydration and is on the top of the list of best breastfeeding drinks to increase milk supply. Always have a bottle of water nearby when nursing.
Milk
Milk is hydrating and provides essential nutrients like calcium that benefit both mother and baby. Opt for low-fat or skim milk to get the benefits without the extra calories.
The best milk to drink for breastfeeding moms is cow’s milk; for those who are lactose intolerant or seeking alternatives, almond milk, soy milk, or cashew milk can be beneficial. Avoid unpasteurized dairy products.
Coconut Water
Natural, hydrating, and packed with electrolytes, coconut water is an excellent choice for breastfeeding moms to replenish lost fluids. Additionally, it contains lauric acid, which converts into breast milk, bolstering your baby’s immunity.
Best Electrolyte Drink for Breastfeeding
- Harmless Harvest Organic Coconut Water: Harvested from young coconuts, Harmless Harvest’s Organic Coconut Water is USDA Organic Certified and free from preservatives or additives. It’s a refreshing, hydrating choice for nursing moms, filled with natural electrolytes.
- Vita Coco Pure Coconut Water: Vita Coco is a well-known brand offering 100% pure coconut water. This beverage contains five key electrolytes: potassium, magnesium, calcium, sodium, and phosphorus. It’s an excellent choice for breastfeeding mothers seeking a hydrating, nutrient-dense drink.
- ZICO Natural 100% Coconut Water: ZICO offers a coconut water beverage that is gluten-free, non-GMO, and contains no added sugars. Its crisp and clean taste makes it a delightful and refreshing choice for nursing moms.
- Naked Juice 100% Organic Pure Coconut Water: Naked Juice’s coconut water is USDA Organic Certified and non-GMO. It’s a great source of potassium and other electrolytes, making it a valuable hydration choice for breastfeeding moms.
Herbal Teas
Certain herbal teas, like fenugreek, fennel, and blessed thistle, enhance breast milk production. However, it’s essential to consult with your healthcare provider before starting any new herbal supplement.
Best Herbal Teas for Breastfeeding Moms
- Mother’s Milk Tea by Traditional Medicinals: This is one of the most popular choices among nursing moms. It’s a blend of fennel, anise, coriander, fenugreek, and blessed thistle—traditionally used to support breast milk production and promote healthy lactation. This tea has a sweet, slightly bitter taste with a distinct licorice-like flavor.
- Pink Stork Lactation Tea: Another excellent choice, this tea contains fenugreek, fennel, and blessed thistle to support lactation. It has a mild, smooth flavor, and unlike many other breastfeeding teas, it does not contain anise. This is a good option if you prefer something other than licorice flavor.
- Earth Mama’s Milkmaid Tea: Crafted from a medley of organic herbs known for aiding nursing mothers in milk production, this caffeine-free herbal tea is a soothing blend. Its ingredients encompass fenugreek, fennel, and milk thistle, alongside other galactagogues, complemented by calming herbs such as chamomile and lemon balm.
Fruit and Vegetable Juices
Freshly squeezed fruit and vegetable juices can provide essential vitamins and minerals. Choose fruits and vegetables high in water content for extra hydration. Juices made from leafy greens or beetroot are excellent for packing in vitamins and minerals without the added sugar of fruit juices.
Almonds Milk
Almond milk is a nutritious, non-dairy alternative that can help in lactation. Almonds are known to be a source of calcium and have properties that boost milk supply.
Barley Water
Barley is considered a galactagogue, a substance that boosts milk supply. Drinking barley water can help keep you hydrated and promote lactation.
Fennel Water
Fennel seeds have been used traditionally to increase milk supply. Boil fennel seeds in water, strain, and drink the water to reap its benefits.
Ginger Ale
Ginger is known for its medicinal properties and can stimulate milk production. Ginger ale can provide hydration and the benefits of ginger, but opt for a version low in sugar.
Lactation Smoothies
These are packed with fruits, oats, and sometimes a dash of brewer’s yeast, all known galactagogues. They keep you hydrated, but the ingredients can aid in increasing your milk production. Blend some yogurt with fruits like bananas, berries, or the lactation-boosting papaya, and you have a delicious, nutrient-dense drink.
Electrolyte Drinks
While water is essential, it doesn’t replenish electrolytes lost during breastfeeding. Electrolyte drinks, especially those without added sugars, can hydrate you and restore lost electrolytes.
As a breastfeeding mom, I found the Nuun Hydration Drink Tablets a game-changer. These tablets replenish electrolytes in typical sports drinks without unnecessary sugars. They come in various flavors, but my favorite is the fresh and vibrant strawberry lemonade.
Dissolving a tablet in a glass of water creates a lightly fizzy, refreshing drink. Not only does it help me stay adequately hydrated, but it also keeps my energy levels up, which is vital when caring for a newborn.
Which Body Armor Drink is Best for Breastfeeding?
Body Armor Super Drink is a popular choice among breastfeeding mothers. This beverage is rich in electrolytes and vitamins, making it a beneficial addition to a nursing mom’s diet. However, choosing flavors wisely is essential, as some variants have high sugar content.
The Body Armor Lyte drink is often recommended due to its lower sugar content than other flavors. It provides necessary hydration while also supplying potassium and other essential nutrients, all of which can contribute to improving milk supply. As always, it’s best to consult with your healthcare provider before incorporating any new drinks into your diet while breastfeeding.
Bone Broth
Bone broth is a rich source of nutrients like calcium, magnesium, and potassium. It also keeps you hydrated. What makes it particularly beneficial for breastfeeding moms is that it’s also known to support gut health and immunity.
Drinks to Avoid When Trying to Increase Breast Milk Supply
While certain drinks can help increase your breast milk supply, others might have the opposite effect. It’s wise to steer clear of sugary drinks and energy drinks. They offer little nutritional value and may affect your blood sugar and energy levels. Here are a few drinks that you should avoid or have in moderation while breastfeeding:
- Alcoholic Beverages: Alcohol consumption can impact milk production and may also affect the taste of your milk, leading your baby to nurse less often. If you choose to drink, do so in moderation and avoid nursing until alcohol has cleared from your system.
- Caffeinated Drinks: While moderate caffeine intake is generally considered safe, excessive caffeine can dehydrate you and may reduce your milk supply. This includes coffee, black tea, and some sodas.
- Sage and Peppermint Tea: These herbs are used traditionally to reduce milk supply and are often recommended when weaning. If you’re working on increasing your supply, it’s best to avoid them.
- Sugary Drinks and Energy Drinks: High-sugar drinks can lead to energy crashes and don’t provide the nutrients needed for milk production. Energy drinks also often contain large amounts of caffeine.
Guidelines for Consumption
Moderation is key. It’s generally considered safe for breastfeeding moms to have up to 200 mg of caffeine per day—the amount in around one 12-ounce cup of coffee. As for alcohol, official advice varies, but it’s best to wait at least 2 hours after an alcoholic drink before breastfeeding.
Alternatives
Try chicory coffee or caffeine-free rooibos tea without the stimulant effect if you’re craving coffee or tea. Mocktails with sparkling water and fruit can be a fun and refreshing substitute for alcoholic beverages.
The best way to hydrate while breastfeeding, other than drinks
Beyond beverages, there are several other ways to stay hydrated while breastfeeding:
- Consume Hydrating Foods: Numerous fruits and vegetables boast high water content. Incorporating cucumbers, watermelons, oranges, and strawberries into your diet can improve overall hydration. Soups and broths can also be hydrating and nourishing.
- Mind Your Environment: In hot and dry climates, you may need more fluids to stay hydrated. Keep your environment cool and avoid excessive sun exposure to minimize water loss through sweat.
- Breastfeed Regularly: It seems counterintuitive, but breastfeeding can encourage your body to produce more milk and stimulate the thirst response, prompting you to drink more fluids.
Listen to your body, and drinking when you’re thirsty is vital. Your body’s natural thirst mechanisms are often a reliable guide to your hydration needs.
Fruits to Increase Breast Milk Production
Fruits are a superb reservoir of vital vitamins and minerals crucial for stimulating breast milk production. Here are some fruits that may help boost your lactation:
- Apricots: Rich in calcium and fiber, apricots are believed to increase prolactin – the hormone responsible for milk production. Dried apricots offer a convenient and nutritious snacking option for breastfeeding mothers.
- Oranges: High in vitamin C, oranges support the immune system and can help keep both the mother and baby healthy. Plus, their high water content can aid in hydration.
- Avocados: Packed with healthy fats, avocados can enrich the quality of your breast milk and keep you satiated longer, providing the energy needed for breastfeeding.
- Figs: Both fresh and dried figs can help boost your milk supply. They contain valuable minerals like calcium and potassium and can provide a healthy energy boost.
- Green Papaya: Unripe or green papaya is often used in traditional medicine as a galactagogue or a food that can enhance milk supply. Papaya salad or soup can be a delicious way to incorporate this fruit into your diet.
Conclusion: Natural drinks to increase milk supply
As a breastfeeding mom, your body is performing the beautiful and delicate task of nourishing your baby. Remember these tips when reaching for your next drink, and choose those that promote good hydration and overall health. Keep in mind expert insights, such as the one from Lisa Richards, who suggests incorporating fruits like papaya and apricot for additional benefits to milk supply.
Combining proper hydration with a balanced diet will help ensure you provide the best for your baby while caring for your body. Embrace this particular time with your little one, and be confident in the healthy choices you make each day.
Always consult your healthcare provider about your dietary and nutritional needs during breastfeeding. Each mother and baby pair is unique, and it’s essential to tailor your nutrition plan to fit your specific requirements.
3 Tips to Remember:
- Practice consistent hydration with a variety of nourishing drinks.
- Infuse your water intake with nutrients through milk, smoothies, and vegetable juices.
- Approach caffeine and alcohol with caution and embrace healthier alternatives.
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