Lactation Sensation! Nutrition and Hydration Tips for Breastfeeding Mamas

August 1-7 : Happy Breastfeeding Week!!

Breastfeeding is a beautiful journey, but it can also bring challenges and questions, especially around hydration and milk supply. Here is a guide to help you stay hydrated and support your lactation needs.

Daily Hydration Goals

Staying hydrated is crucial for breastfeeding moms. Aim to drink at least half your body weight in ounces of water each day. For example, if you weigh 160 pounds, you should aim for 80 ounces of water daily. On top of this, add an extra 24–32 ounces to support lactation.

Pro Tip: Boost your hydration with electrolytes. Coconut water or a simple mix of sea salt and lemon in your water can enhance milk production and boost energy levels.

Milk Supply Support Tips

• Nurse Frequently: Ensure your baby is nursing often and your breasts are emptied fully. Remember, supply equals demand.

• Rest and Recover: Stress can reduce oxytocin, affecting the letdown reflex. Ensure you get enough rest.

• Eat Sufficiently: Most nursing moms need at least 1800–2200 calories per day. Focus on nutrient-dense meals.

• Stay Consistent: Maintain regular hydration, nutritious meals, and skin-to-skin contact with your baby.

Natural Recommendations: (Always discus with a licensed professional before trying new foods, herbs, etc.)

Food/Drink	How It Helps	Tips
Oats - Rolled or Steel Cut	Rich in iron and beta-glucan (supports prolactin)	Add to smoothies, cookies, or overnight oats
Seeds - Flax, chia, fennel, sesame	Hormone-balancing fats + natural phytoestrogens	Sprinkle on salads or mix in yogurt
Leafy Greens - Spinach, kale, moringa	Nutrients + phytoestrogens to support supply	Add to soups, eggs, or green smoothies
Herbs - Fenugreek, goat’s rue, blessed thistle	Traditional galactagogues	Use as tea or capsules (check with provider)
Root Veggies - Carrots, beets, sweet potato	Support hormone balance and blood sugar	Roast or blend into soups and bowls
Nuts & Nut Butters - Almonds, cashews	Healthy fats + tryptophan (linked to milk letdown)	Great snack with fruit
Lactation Teas - Mother’s Milk, Traditional Medicinals, PinkStork (use code FAYTHE for a discount)	Blend of herbs that may enhance milk production	Drink 1–3 cups daily (Check with provider)
Garlic & Ginger (Fresh or cooked)	May improve milk flavor and support digestion	Use in stir-fry, broths, or tea
Dates - Medjool or Deglet Noor	High in iron and fiber—may boost prolactin	Eat 2–3 with nut butter
Water + Electrolytes Coconut water, herbal infusions	Maintain milk volume and hydration	Sip throughout the day

Signs You May Need More Support

• Your baby isn't gaining weight or having enough wet diapers.

• You experience painful latching or unexplained fussiness at the breast.

• You feel constantly dehydrated or fatigued.

  
  

If you notice any of these signs, it may be time to consult with a lactation consultant or healthcare provider for personalized advice.

Remember, this journey is unique for every mom and baby. Created with care by a fellow breastfeeding mama and wellness coach, this guide is here to support you. For more resources and personalized support, connect with me here or on social media 🧡

Let's chat!

PinkStork

Medical Disclaimer

This blog is for educational and informational purposes only and is not intended as medical advice, diagnosis, or treatment. Always consult with your healthcare provider, lactation consultant, or qualified medical professional before making any changes to your health, diet, or breastfeeding plan. The author and Do K(no)w Harm Wellness LLC disclaim any liability for the use or misuse of the information contained in this blog