Through pregnancy and postpartum, your body undergoes a major transformation. The postpartum phase is especially about healing from pregnancy while nourishing your child.
Hydration plays a significant role in recovery, energy boosting, breast milk production, and optimal health.
Whether you’re a first-time mother or already have two kids, every mother struggles to stay hydrated. So, we’ll share some effective tips and strategies to enhance your hydration effortlessly!
During postpartum, breastfeeding mothers are recommended to have around 2.6 and 2.3 litres of fluids a day, aged 19 and above and 18 and under, respectively. If the mother isn’t breastfeeding, she must have at least 2.1 litres of fluids instead.
If necessary, speak to your doctor and set a daily hydration goal. Try to drink one glass of water every time you breastfeed to maintain optimal hydration levels.
However, it’s natural to forget to drink water around the other times. After all, motherhood takes a huge toll on your body.
So, create a timetable with specific hours you must drink water and how much. Accordingly, set reminders or alarms to ensure you don’t miss your hydration. Some water bottles come with special hydration markings. They help track your water intake and motivate you to reach the day’s goal!
When water is within your arm’s reach, you’re less likely to feel lazy and skip your water. So, make sure you keep a filled water bottle or glass of water around you at all times. For this, you can make a habit of carrying your water bottle everywhere. Otherwise, figure out where you spend most of the time, including the bed, couch, and nursing station. Place a filled water jug and glass in these areas.
This way, you won’t have to move around a lot just to fetch yourself a glass of water.
Most postpartum women feel bored and frustrated with having plain water—and it’s completely understandable. Your hormones fluctuate, and your body is trying to heal while nurturing a new life. It’s certainly difficult to keep up with any kind of routine tasks.
So, an excellent solution is to make your hydration journey tasty. Try out Australia’s best lactation hot chocolate for lactating mothers.
Choose a product that’s rich in collagen, micronutrients, and antioxidants, free from dairy and soy, and naturally boosts breast milk supply. If you’re craving hot chocolate, mix a tablespoon of it with regular milk or oat milk and sip the delicious concoction.
If you want an iced drink, dissolve a tablespoon in a little boiling water. Cool it in the fridge and then mix it with cold milk. Add some ice cubes and ice cream, and enjoy!
Drinking liquids can become boring, no matter how much you add flavour. So, you can also have fruits with high water, vitamin, and mineral content, including watermelon, oranges, berries, and cucumbers.
Additionally, try different water-rich recipes, such as smoothies, soups, and broths. These also support postpartum recovery.
During postpartum, you’ll need water more frequently than other times. However, with the added responsibility of caring for a newborn and exhaustion, you might often miss the natural signs of thirst.
Look for signs like fatigue, dizziness, headaches, muscle cramps, chapped lips, reduced milk production, and constipation. Most mothers mistake these signs as exhaustion.
Notice your urine colour every time. You’re hydrated if it’s pale yellow. However, dark yellow and smelly urine is an urgent sign of needing water.
During postpartum recovery, you lose lots of vital nutrients through breastfeeding and sweating. So, get plenty of nutrients, like sodium, potassium, and magnesium, through electrolyte drinks. You can also try natural electrolyte powders and coconut water. Certain foods rich in electrolytes are bananas and spinach.
Herbal teas are another option to boost hydration. Try chamomile and ginger tea, especially for their calming and digestive effects. These are great for cooler seasons when you need warm drinks to feel cosy. Skip heavily caffeinated drinks, including coffee and milk tea, as they can make you dehydrated and disturb your sleep patterns.
While staying hydrated, remember to let your body and mind rest. Don’t overthink about having enough water. Instead, slowly establish a routine and get used to it. Care for yourself and seek your loved ones’ help whenever required!
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