Why Hydration and Nutrition Matter More Than You Think When You’re Breastfeeding

What surprises so many new mothers is just how much breastfeeding asks of your body. From an evolutionary perspective, it makes complete sense; we do whatever we can to protect our young, and that means your body will make the most nutritionally potent milk it possibly can, even if it has a detrimental effect on your own health. Your body will convert everything it needs into milk, and if you don’t replace those nutrients, you’ll quickly notice the effects. This is why so many breastfeeding mothers become depleted in postpartum, and it’s also why staying on top of your hydration and nutrition isn’t optional, it’s essential.

Start with water

Eighty per cent of breastmilk is water, so it makes sense that hydration is the foundation of good milk production. You should aim to drink 2 to 3 litres of water a day (more if it’s hot or you’re very active), and you’ll likely experience a profound thirst the moment your baby latches. That’s your body telling you exactly what it needs, so make sure you always have a water bottle within arm’s reach during feeds. Ideally one you can hold with one hand, because the other will almost certainly be occupied.

If you find drinking plain water a chore (and many women do, especially in those early foggy weeks), it’s worth making it easier and more enjoyable for yourself. Hydramama is a delicious, zero sugar hydration drink, endorsed by the Australian College of Midwives and made with sodium, potassium, magnesium, vitamin B6, vitamin C and methylated folate, designed specifically with expecting and new mothers in mind. It comes in a range of 10+ flavours from fruity Watermelon + Lime, Tropical and Passionfruit + Orange, to novelty Cola and Creaming Soda, so reaching for your water bottle becomes easy. 

Then comes food

Hydration gets a lot of attention, but nutrition is equally important and it’s where many breastfeeding mothers quietly fall short. You need an extra 300 to 500 calories a day to support quality, nutrient-rich milk production.

A few nutrients deserve particular attention:

• Vitamin B12 – B12 is a vital component of breastmilk required for brain development and red blood cell production. If you’re vegetarian or vegan, you may not be getting enough to support your requirements in your diet and may need to supplement to ensure adequate concentration in your breastmilk
• Vitamin D – It is important to have a steady supply of Vitamin D by spending an adequate and safe amount of time in the sun or via supplementation to support milk production and your own daily requirements. 
• Choline – Choline is an essential nutrient that directly supports the development of your breastfed baby’s brain and levels are dependent on the maternal dietary intake. 
• Iodine – the NHMRC (National Health and Medical Research Council) recommends all pregnant and breastfeeding women supplement with iodine as women in the Australian population are generally low. Pair this with breastmilk containing up to 100mcg daily, it is important to support your intake. 
• DHA, zinc, calcium, magnesium and vitamin A – if your diet doesn’t contain enough of these, your body will draw them from its own stores (your brain, muscle mass, liver and bones), which may leave you more depleted. 

It is always a good idea to keep taking your pregnancy multivitamin for as long as you’re breastfeeding, to help cover what your diet might be missing. Now is not the time to stop.

But breastfeeding asks more of your body than vitamins and minerals alone. Between the broken sleep, the mental load and the physical demands of milk production, your gut health, energy and mood need support too, and this is where a targeted postpartum formula can work alongside your multivitamin rather than duplicate it.

Postpartum Replenish is a refreshing daily drink formulated with Magnesium, Zinc, Choline, Vitamin D, Vitamin B6 and Vitamin B12 as well as Myo-Inositol, Actazin® Kiwi Fruit, a 5-strain postbiotic blend and fibre. These ingredients work together to support psychological function, energy production, gut health & regularity, immunity and wound healing – helping support postpartum and breastfeeding mums.

The reality of eating with a newborn

Knowing what you should eat and actually eating it are two very different things when you have a baby in your arms for much of the day. Make sure you always have plenty of nutrient-rich, one-handed snacks on hand so you can eat while you’re feeding, and try not to skip meals or let yourself get too hungry.

Mama Bites are a great option to keep close by. They’re a functional snack bar with no added sugar, formulated with brewer’s yeast, collagen peptides, probiotics, sunflower lecithin, B vitamins and Wellmune®, which is a clinically researched beta-glucan that supports immune health. Genuinely nourishing and genuinely one-handed, which is exactly what you need right now.

A note on depletion

Postpartum depletion is real and it’s incredibly common. Many mothers don’t recognise it until they’re deep in it. Consistent hydration and good nutrition won’t prevent every hard day, but they form the foundation that everything else is built on. Keep an eye on your urine (ideally you want it to be a light, clear colour), eat before you drink your coffee, and start your day with a breakfast high in protein.

Your body is working incredibly hard right now. Make sure you’re giving it what it needs.