After I moved to California I quickly realized how easy it was to become mildly dehydrated in the hot summer months if I didn’t pay attention to getting enough water and other fluids to drink. However, it’s also all too easy for breastfeeding mothers to get dehydrated in the cold months with the dry indoor air from furnace heating. Mothers of newborns in particular need to watch out for early signs of dehydration simply because new mothers can get so busy caring for a newborn that they neglect their own needs.

Recommendations for Fluid Intake for Breastfeeding Mothers

When it comes to fluid intake for breastfeeding mothers, the mantra is “drink to thirst.” That means that a woman should drink enough water to stave off thirst, and not drink in excess of thirst in the mistaken belief that she needs the extra water or that more water will boost her milk supply. How do you know whether you are getting enough? If your urine is pale yellow, then you are getting enough fluids. If your urine is a dark, concentrated yellow, then up your fluid intake. In addition to water, fluids such as milk and juice also count, but keep in mind that fluids with caffeine (tea, coffee, certain colas) can actually have a dehydrating effect. So make sure to balance the types of fluids and get enough water to keep yourself adequately hydrated.

How and When Dehydration Might Affect Breastfeeding

The good news is that dehydration would have to reach severe levels before it would even affect milk supply at all. The Breastfeeding Mother’s Guide to Making More Milk says:

A pervasive myth in many cultures is that not drinking enough water causes low milk supply. While it’s true that life-threatening, severe dehydration may cause you body to cut back on milk production, the mild dehydration that most of us operate under does not. An old but still valid study from 1939 reported that nursing mothers who were given one liter less of water a day than was recommended continue to produce plenty of milk.

So what’s the danger in becoming mildly dehydrated? If the nursing mother (any mother!) gets dehydrated, it can affect her energy level, mood, and ability to care for her nursling. If you find yourself becoming particularly run-down and overwhelmed, it’s a good idea to sit down and have a glass of water and a snack. You might be surprised how that simple step boosts your mood! It can help to keep a glass of water by your bed and your other usual nursing locations. Have easy snacks at the ready too — carrot sticks, raisins, apple slices.

The Danger in Over-Hydrating

One study showed that consuming 25 percent more fluids than the “drink to thirst” recommendation led to a decrease in milk supply. I also learned from lactation consultant Linda Wieser at the LLL area conference that drinking more than 80 ounces of water per day can reduce a woman’s potassium levels and have a negative impact on milk supply. The Breastfeeding Mother’s Guide to Making More Milk explains:

The body’s reaction to excessive water intake (well beyond thirst) is to dump the excess fluid through the urine in order to maintain the proper electrolyte balance. Water is diverted away from the breast, and lower milk volume can result.

Your Experience

Have you noticed that your fluid intake affects your energy level and mood? Do you have any tips to share to help breastfeeding mothers get enough fluids?

Other Carnival Entries

Cave Mother: A Mother’s Christmas
Mama Knows Breast: A Breastfeeding Poem: Twas the Breastfeeder’s Nighttime
Chronicles of a Nursing Mom: Don’t Forget the Pump!
Accidental Pharmacist: Motherhood Statement
Hobo Mama: Breastfeeding and the holidays: How to take care of yourself
Mommy News & Views: The Holidays And Being A Breastfeeding Mom
The Adventures of Lactating Girl: Breastfeeding and Holidays
Happy Bambinos: How to Take Care of Ourselves during the Holidays
Breastfeeding Moms Unite!: Caring for a High-Needs Baby during the Holidays
Breastfeeding Mums: Looking After Yourself During the Holidays: 7 Tips for Breastfeeding Mothers
Motherwear Breastfeeding Blog: Taking Care of Yourself and Your Baby during the Holidays

Post from: Breastfeeding 1-2-3

1. Wash your hands often. What does hand-washing have to do with breast infections? Frequent hand-washing can reduce the number of respiratory illnesses you contract by up to 45 percent. Bouts of colds and flu wear down nursing mothers, making them vulnerable to breast infections (particularly if the children are sick too and the whole household isn’t getting enough sleep).

2. Consider getting a flu shot. If you vaccinate, add the flu shot to your list for you and your children for the very reasons stated in Tip #1. Influenza also can leave a mother dehydrated, which in turn can lead to plugged ducts.

3. Get enough rest. With holiday travel, festivities, and the whole family sleeping in your parents’ spare room, it can be difficult to get adequate sleep. Plan ahead for time differences (decide whether to keep your kids on their schedule or slowly adjust them to any time change in advance). Keep in mind that “rest” does not have to mean “sleep.” Get some rest by retreating to a quiet bedroom to nurse in the side-lying position in bed.

4. Stay hydrated. Holiday travel by airplane can be dehydrating, and dehydration is a factor in breast infections. After you go through the airport security checkpoint, buy some water to drink on the plane. Also, if you indulge responsibly in a holiday cocktail, make sure to drink enough water to counter the dehydrating effects of alcohol.

5. Say “No.” Don’t overextend yourself this holiday season. Volunteer to bake cookies, chaperone your child’s school party, or host the neighborhood social gathering, but not all three.

6. Say “Yes.” If your mother-in-law generously offers to cook a meal while she’s staying with you for the holidays, gladly accept her help! (Guess who cooked the roast last year at my house!)

7. Exercise. Exercise boosts your immune system, so make an extra stroller lap around the mall as you shop or take a swim in the hotel pool.

8. Remember to nurse! It may sound silly but with the excitement and distraction of holiday festivities, a nursling may not ask to nurse as much and a mother may forget to offer. It’s important to nurse regularly and not let your breasts become engorged.

9. Read more. If you’re prone to breast infections, read this article on recurrent mastitis or plugged ducts.

10. Pay attention to warning signs. If you do show signs of a plugged duct (redness, swelling, tenderness) or mastitis (plugged duct symptoms plus fever and flu-like symptoms), start treatment right away. The sooner a plugged duct is resolved the less likely it is to progress into mastitis, and the sooner mastitis is resolved the less likely it is to progress into a breast abscess. Continue to nurse on the problem side.

Happy and healthy holidays!

Post from: Breastfeeding 1-2-3