You are navigating diaper changes, feedings, and your new sleep routine. You have read the baby books and googled all the things. Hopefully, you’re feeling confident about being a mom, but how are you supporting YOU? One easy thing you can do is to hydrate!
It is imperative to stay hydrated postpartum because our bodies are healing. For those breast feeding, hydration doesn’t directly increase your milk supply, but it does support metabolism and energy levels. (Not breastfeeding? Drink some water then go check out my favorite make-your-own-formula recipe HERE). Dehydration postpartum has been linked to increased fatigue, increased hunger, constipation, muscle cramps and headaches.
Coffee + Dehydration
When you are exhausted in the first few weeks of postpartum, your brain might tell you to reach for coffee. But there are 2 reasons why you should try to limit your coffee intake.
1. Research shows only about 1% of caffeine from coffee actually transfers through breast milk, but if baby is already restless, let’s not test our luck!
2. Coffee is a diuretic, which means it could cause an increase in urination. Caffeine may increase the blood flow to the kidneys, which may stimulate a diuretic effect. If a woman is urinating more through out the day and not replenishing, it would be very easy to become dehydrated.
Tips for hydrating:
1. Drink 25 oz of water within the first 30 minutes of waking. Remember coffee, tea, and juice are not substitutes for water.
2. Don’t wait until you’re thirsty. Did you know oxytocin, the breast feeding hormone, signals to your brain that you are thirsty? This hormone signal encourages us to hydrate to support breast feeding! How cool is that?!
3. Drink when baby drinks.
4. Support your body with electrolytes to improve energy and stamina. Now, it is a misconception that drinking lots of water with added electrolytes will directly increase your milk supply. The reason I have my patients add electrolytes is for their own well being. Think of electrolytes as the oil in your car. Your car will run without them, BUT it will not run smoothly. Electrolytes are important for tissue recovery, mental clarity, digestive health and the nervous system. My favorite brand is Ultima Replenisher. This company has created delicious flavors, with no artificial sweeteners. Ultima Replenisher uses stevia, a plant-derived sweetener, to achieve a great tasting drink. Postpartum is not the time to introduce excessive sugars, additives, or chemicals.
For 20% off Ultima Replenisher use coupon code DRBYRNE at checkout.
Want to learn more about postpartum recovery? Check out my Reclaim You, Postpartum program. From postpartum exercises to postpartum sex and everything in between.
In extraordinary health,
