Mothers in motion

Hydration
Weight Loss
Benefits
Exercise
Public Places
Accessories

Mothers of New Babies and Toddlers

Breastfeeding

Fluid Intake (Hydration)

As a breastfeeding mother, you must make sure to drink enough fluids.

When you have enough fluids in your body, you are well hydrated.

When you feel thirsty, it usually means that your body does not have enough fluids and you are dehydrated. 

You must do all you can to stay hydrated. To track this, look at your urine. If there is only a small amount, or if it is dark and cloudy, you are not getting enough fluids. You need to drink more!

Your baby will breastfeed from 8 to 12 times a day, so you may need up to 12 cups (3 liters) of fluid each day just to replace the breast milk your baby is drinking! A good tip is to drink 250 ml (1 cup) of fluid each time you breastfeed your baby or pump your breasts.

During the first 6 weeks after giving birth, you will probably want to start some light physical activity with or without your baby. Make sure you are well hydrated before you begin to exercise. Sip on fluids such as water during the whole exercise session. To stay well hydrated during exercise, you will need to drink AT LEAST 8 to 15 cups of fluids each day.

 

Goal #1:   Drink every 2 to 3 hours during the day. 

  • Drink AT LEAST 2 liters (8 cups) of fluids during the day.

  • Drink as much as 250 ml (1 cup) of fluids, or more, in the hour before you exercise.

 

Goal #2: Keep drinking during exercise.

Sip on fluids while you exercise (you can drink at least 4 to 6 cups each hour if needed).

  • Mix fruit juice with water (dilute it) or drink a sports drink during moderate and vigorous exercise that lasts more than 60 to 90 minutes.

  • Drink more if you sweat a lot during exercise.

  • Drink more if the weather is hot or very humid.

 

Goal #3: Drink after exercise!

 

  • Drink 1-2 cups of fluids after exercise.

  • Drink water, juice, milk, soup, a smoothie, or decaffeinated coffee or tea.

 

Use the Mothers in Motion Healthy Habits Log to keep track of how much you drink, how often you breastfeed, and any physical activities that you do.  Read our Mothers in Motion Food and Fluid Intake Guide to ensure that you are drinking and eating enough.