Eating well is an important part of a healthy lifestyle. Good nutrition becomes even more important for breastfeeding mothers. A healthy diet not only nourishes your body, but also allows you to produce quality breast milk for your baby. Fluid intake is a critical part of a healthy diet; breastfeeding women have increased fluid needs in order to produce breast milk and avoid dehydration.
Fluid Recommendations
Breastfeeding women need about 13 cups of fluid each day, according to the American Dietetic Association. Many women can use their thirst as a guide, meeting their needs by drinking when they are thirsty and watching for any signs of early dehydration. Signs of dehydration include a dry mouth, dark urine and infrequent urination. Increasing fluid intake will not increase milk supply, but it will keep you healthy and prevent dehydration.
Tips for Adequate Fluid Intake
Choose from a variety of fluids, including water, tea, juice, sports drinks, soups and milk. Some beverages provide needed fluids while also supplying essential nutrients, such as calcium in milk and vitamin C in juice. Soda, on the other hand, is a source of excess calories and sugar but little nutrition. To help meet your fluid needs, drink a beverage each time you sit down to nurse your baby. This helpful habit will allow you to nourish your own body while nourishing your baby.
Fluids to Limit
Some fluids, such as coffee, tea and soda contain caffeine. Caffeine passes into breast milk, which can cause irritability, restlessness and sleeplessness in your baby. Caffeine in breast milk peaks one hour after maternal ingestion. Caffeinated beverages should be limited to 2 8 oz. servings per day. Energy drinks also contain large amounts of caffeine and should be avoided. Breastfeeding women should limit alcohol intake, as well. Like caffeine, alcohol passes into breast milk. Breastfeed before drinking an alcoholic beverage, and allow an hour or two afterward before breastfeeding again. Alcoholic beverages should not be included in your daily fluid goals, as alcohol dehydrates the body, rather than hydrating like other beverages. Excessive alcohol intake can impair your ability to safely care for your body and can interfere with your baby's motor-skill development.
Professional Resources
Fluid requirements for breastfeeding women can vary, based on a number of factors, including chronic medical conditions, climate and physical activity levels. If you have questions about your fluid needs, consult a registered dietitian. Dietitians are trained to assess a person's nutritional status and design a plan to optimize nutrition. A dietitian can calculate the amount of fluid you need and help you find strategies to get healthy fluids into your diet.
References
- American Dietetic Association: Fluid Requirements for Breastfeeding Mothers
- "Journal of Perinatal Education"; An Update on Water Needs during Pregnancy and Beyond; Kristen S. Montgomery; 2002
- Up To Date: Patient information: Maternal health and nutrition during breastfeeding; Nancy F Butte, et al..
- Children's Hospital Boston: Breastfeeding: Maternal Nutrition
