During breastfeeding, a woman's body spends significantly more fluid on milk production, so it is important to maintain water balance. However, forcing yourself to drink 2-3 liters by force is not the best strategy. The main thing is to find the optimal water intake rate that will meet physiological needs.
Calculating the water intake
According to nutritionists, in order to correctly calculate the daily water requirement during lactation, you can use the following formulas:
- Basic norm: 30–40 ml of water per 1 kg of body weight. Additional need during lactation: +700–1000 ml depending on the number of feedings.
- Calculation formula: (Weight in kg × 30-40 ml) + 700-1000 ml = daily water requirement
Calculation example: Woman’s weight is 65 kg. Next, multiply 65 kg by 35 ml = about 2.3 liters per day. Add the additional need of 700-1000 ml.
2.3 liters + an average of 800 ml = 3.1 liters. That is, an average woman weighing 65 kg needs about 3 liters of water per day for an optimal level of lactation.
What is important to add? You should not drink the entire norm at once. Drink evenly throughout the day so that the body receives the necessary hydration without overload.
When and how best to drink water while breastfeeding
As always, it is worth adding that the human body independently indicates its need. That is, you need to be guided not only by the formula, but also listen to your needs and feelings. It is also important to follow simple rules for drinking water throughout the day:
- Drink in small portions throughout the day.
- Drink a glass of water before feeding — this will help support the lactation process.
- Do not force yourself to drink "in reserve" — you should focus on the feeling of thirst.
- Water should be at a comfortable temperature — warm or room temperature.
What else should be considered
- In addition to water, you can get liquid from soups, smoothies, fruits and vegetables — they are also included in the general norm.
- Tea, compote, uzvar additionally moisturize the body, but cannot completely replace clean water.
- Coffee and strong black tea have a diuretic effect, so it is important to monitor the fluid balance.
- Women during lactation should pay attention to natural waters, such as "AQUA Myrgorod" Still and Sparkling. Water is ideal for daily use, because in addition to balanced minerals, such as Ca, Mg, Na, K and iodine, "AQUA Myrgorod" Still has a pH of 7.5, which helps maintain the body's natural acid-base balance.
It is also worth remembering that signs of dehydration can include fatigue, headache, or dry mouth. If you feel discomfort, increase your water intake and maintain a proper hydration regimen, and if you feel unwell, consult a doctor.
