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Mothers of New Babies and Toddlers
Breastfeeding
Hydration
It is important that breastfeeding mothers drink enough fluids. Your baby will breastfeed up to 8-12 times a day, so you may need up to 12 cups (3 liters) of fluid a day just to compensate for the breast milk your baby is drinking! A good suggestion is to have 250 ml (1 cup) of fluid at each breastfeeding or breast pumping session.
When you feel thirsty it usually means that you are already dehydrated! Monitor how well hydrated you are by looking at your urine. If your urine is dark and cloudy, you are not well hydrated, so drink up!
During the first 6 weeks postpartum, you will probably want to start some light physical activity with or without your baby. Be well hydrated before any physical activity and sip on fluids such as water throughout your physical activity session. To stay well hydrated throughout exercise you will need a MINIMUM of 8 - 15 + cups of fluids per day.
Objective #1: Top up your tank
- drink a minimum of 2 liters (8 cups)of fluid throughout the day
- drink in the hour before exercise - up to 250 ml (1 cup) or more
Objective #2: Sip on fluids throughout exercise
- sip on fluids throughout (you can handle at least 4-6 cups/hour if needed)
- use a sport drink when you need a boost of energy and need to maintain sodium balance (exercise > 60-90 minutes)
- drink more if you sweat heavily
- drink more if you are in hot/humid conditions
Objective #3: Rehydrate after!
- weigh yourself before and after training/competition
- replace each kg of weight loss with 1 - 1.5 liters (4-6 cups)
- non-caffeine and non-ALCOHOL containing fluids are best!
Keep track of your hydration status, breastfeeding and physical activity.
Keep on track with the Mothers in Motion Healthy Habits Log as you slowly increase the frequency, intensity and duration of your physical activity sessions. Link to Mothers in Motion food and fluid intake guidelines to ensure that you are drinking and eating sufficient servings of foods and fluids.