Breastfeeding is an incredible journey—a deeply personal and powerful way to nourish your baby. While much attention is (rightfully) given to latch techniques, feeding schedules, and nutrition, there’s one essential component that often gets overlooked: hydration.
Staying properly hydrated while breastfeeding isn’t just important—it’s essential. Here’s why, and how you can make sure you're getting enough fluids during this crucial time.
Breast milk is made up of about 90% water, so it makes sense that your body needs more fluids to keep up with the demands of milk production. Dehydration can affect milk supply and leave you feeling fatigued, dizzy, or even more irritable—things no parent wants while caring for a newborn.
While there’s no one-size-fits-all amount of water to drink, most breastfeeding women need more fluids than they did before pregnancy. That’s because your body is working hard to produce 25 ounces (or more!) of milk per day.
Yes, over-hydration is real, and it can actually reduce your milk supply.
Here’s how: When you drink excessive amounts of water, your body may try to restore balance by reducing the release of antidiuretic hormone (ADH). This can lead to increased urination and dilution of essential electrolytes, such as sodium. This electrolyte imbalance can stress your body and, paradoxically, interfere with the hormones responsible for milk production—particularly oxytocin, which is key to milk let-down.
Some studies and anecdotal evidence suggest that drinking far beyond thirst (for example, trying to force 16+ cups per day) can make you feel bloated, fatigued, and actually decrease your milk output.
Too little fluid:
Too much fluid:
Rather than aiming for a rigid number, the best approach is to listen to your body:
A helpful tip: Drink a glass of water every time you breastfeed, and sip throughout the day. If you’re very active, live in a hot climate, or are sweating more than usual, you might naturally need more.
Hydration plays a major role in your breastfeeding experience—but it’s all about balance. Drinking enough water supports milk production, energy, and well-being. Drinking too much can backfire, causing discomfort and even lowering your milk supply.
Listen to your body, follow your thirst, and support yourself the way you’re supporting your baby—with care and intention.
Have questions about hydration or milk supply? Reach out today and I, your local lactation consultant, would be happy to chat more with you navigating your breastfeeding journey!
