You're Probably Not Drinking Enough Water. (And If You're Breastfeeding, You’re Definitely Not.)
From the moms at Kiinde & Loonen:
Hydration is the advice everyone gives and almost no one follows consistently. Here's why it matters so much during pregnancy and postpartum and how to make it happen.
Somewhere between the prenatal vitamins, the sleep advice, and the forty-seven opinions about your birth plan, someone probably told you to drink more water. And they were right! You should be drinking more water. But they may not have told you how much more or why it matters as much as it does.
Here's the thing about hydration during pregnancy and postpartum: it's not just general wellness advice. It's genuinely foundational to how your body functions during one of the most physically demanding seasons of your life.
What's actually happening in your body
During pregnancy, your blood volume increases by nearly 50%. Your kidneys are working overtime. Your body is literally building another human, and water is involved in almost every part of that process: nutrient delivery, temperature regulation, joint cushioning, and waste removal (for two).
The general recommendation during pregnancy is 8–12 cups of water per day—more if you're active, in a warm climate, or experiencing nausea and vomiting.
Then postpartum hits and the bar moves again. Birth involves significant physical exertion and blood loss. Rehydration after delivery is critical, full stop. And if you're breastfeeding, your water needs jump again to 16 or more cups per day because breast milk is about 90% water, and your body is prioritizing milk production whether or not you've caught up on fluids.
That's not a typo. From roughly 8 glasses a day pre-pregnancy to 16+ while breastfeeding. Most moms are walking around significantly under-hydrated and have no idea because the symptoms (fatigue, headaches, reduced milk supply, brain fog) are easy to chalk up to just... having a newborn. If you’re an experienced mom, you get it.
Signs you might be under-hydrated
- Your milk supply feels inconsistent. Dehydration is one of the most common and overlooked contributors to dips in supply. If you've ruled out latch and frequency issues, water is worth looking at first.
- You're more fatigued than expected. Postpartum exhaustion is real, but dehydration makes it significantly worse. Even mild dehydration reduces cognitive function and physical energy.
- You have frequent headaches. Headaches are a classic early sign of dehydration and easy to miss when you're already running on broken sleep.
- Your urine is dark yellow. Pale yellow = hydrated. Anything darker and you need to drink up. (Sorry. But it's the most reliable signal you've got.)
- You feel thirsty. By the time you feel thirsty, you're already behind. Thirst is a lag indicator, not a real-time one.
How to actually drink enough water (when you have a baby)
The challenge isn't knowing you should hydrate. It's the logistics of doing it while keeping a small human alive. A few things that actually help:
- Keep water within arm's reach at every nursing station. This is the single highest-leverage habit. If you have to get up to get water while breastfeeding, it won't happen consistently. A large bottle or cup at every spot you regularly nurse is the move.
- Drink a full glass every time you sit down to feed. Nursing triggers thirst for many moms. Lean into it. Use each feeding as a hydration cue and you'll hit your numbers without tracking anything.
- Add electrolytes when plain water isn't cutting it. If you're struggling to drink enough, plain water can feel like a chore. From a clean electrolyte mix, coconut water, or a pinch of sea salt, electrolytes make water more absorbable and more palatable. Especially helpful in the early postpartum weeks!
- Front-load your mornings. You've been asleep (sort of) for hours without fluids. Start the day with at least two full glasses before coffee. Your body, and supply, will thank you by 10am.
- Eat your water too. Fruits and vegetables—especially cucumber, watermelon, oranges, and strawberries—have high water content and contribute to overall hydration. Not a substitute, but a helpful supplement.
A hydration drink worth making
This one is from our friends at Loonen, one of our FAVORITE water brands. It’s simple and genuinely effective for replenishing electrolytes postpartum or mid-pumping-marathon:
Postpartum hydration drink
- 2 cups Loonen water
- 1 cup organic coconut water
- Juice of one lemon
- A heavy pinch of Celtic sea salt
Mix it in a big cup, keep it cold, and sip throughout your feeding session. The electrolytes from the coconut water and sea salt help your body actually absorb and retain the fluids, which matters a lot more than just volume consumed.
Loonen is a thoughtfully sourced, glass-bottled water brand founded by a mom who went deep on water quality during her own pregnancy journey. If you're looking for a water you feel genuinely good about drinking by the literal gallon postpartum, their still and sparkling options are worth checking out.