While breastfeeding, the body water needs are increased. Because water is so essential for the body to function properly, it’s important that mothers who breastfeed remember to drink water regularly throughout the day.
A mother who breastfeeds her child produces between 750 and 850ml of milk per day on average. That means she has to increase her daily water consumption to compensate! In general, the recommendation in Europe is that women who breastfeed should drink around 2 liters of water per day, which is roughly 10 glasses. In the United States, this daily consumption recommendation increases to 3.1 liters of water per day.
It’s not always easy to remember to drink that much, but it’s worth making the effort, because dehydration can cause fatigue.
The best way to make sure you consume 10 glasses is to drink regularly throughout the day: a big glass in the morning, 2 glasses mid-morning, 2 glasses with lunch, 2 glasses during the afternoon, 2 glasses with dinner, and 1 before going to bed.
How to tell if you’re drinking enough water?
If your mouth is dry, your urine is darker than usual, and you feel tired, it may be because you haven’t been drinking enough water. These symptoms should disappear quickly once you rehydrate. Get into the habit of drinking water before you start to feel thirsty. Keep in mind that the color of your urine can be affected by certain foods, vitamin supplements, and medical treatment, but the darker it is the less hydrated you are in general.
Is the type of water important?
The most important thing is to drink water regularly, so you should consume the type of water that you are most likely to drink! Some natural mineral waters are rich in calcium (more than 150mg/L), making them a good choice for those who don’t consume sufficient daily servings of calcium-rich food. Your body needs more calcium than normal while pregnant or breastfeeding.