Postpartum hydration
Staying hydrated in the postpartum window is foundational for optimal recovery.
Being properly hydrated with adequate minerals is essential for
Milk production and milk flow (preventing clogged ducts and mastitis!)
Cellular repair
Connective tissue building
Blood circulation
Lymph movement
Digestion
and so much more….
As you can imagine, hydration needs go way up in the postpartum time especially while breastfeeding. So much of our bodily fluids are allocated to healing and producing breastmilk.
Importantly, new breastfeeding moms should not only be consuming pure filtered water. Hydration also requires adequate minerals (or electrolytes) for optimal cellular absorption.
If you remember learning about osmosis in middle school, you may remember that particles move from areas of high concentration to low concentration. That means that if our cells contain all the essential minerals that we need to function like Sodium, Potassium, Magnesium, etc…that when they are bathed in pure water, at a certain point water will stop moving into the cell and the minerals will start moving out of the cell…meaning we are not actually hydrating and we are excreting out our precious minerals. This is exactly why over-hydration is also a big problem.
So long story short, all of us but especially new parents while breastfeeding need adequate hydration with optimal mineral content.
Here are some of my top recommendations for keeping well hydrated postpartum and ways to get adequate minerals in your fluids….
1) Be sure that you are consuming clean and filtered water. My favorite filter is the Berkey - it is a gravity fed charcoal filter that removes most, if not all, of the stuff we definitely do not want in our water.
2) Be sure to have a loved one or caretaker tracking to make sure the breastfeeding parent always has a glass, jar or water bottle filled with water near her postpartum nest or nursing station. It is very normal to get extremely thirsty while breastfeeding and you always want water within arms reach. (If you’ve been napped trapped, you know what I mean.) I find a lot of new moms forget how many cups/ jars/glasses they have drank in one day (the days blend together) so I often encourage getting a larger water bottle to make it easier to keep track. I have a 50 oz Hydro-flask that I know to drink of 2 of per day which makes it easier to my brain to track. Another pro-tip: A lot of Moms report a container with a straw helps them drink more since they often only have one hand available.
3) While drinking filtered water, it is important to put BACK in some form of minerals especially since a lot of filters can remove naturally present minerals (including the Berkey and most good quality water filters). The easiest way to do this is a pinch of real sea salt but you can also use electrolytes or trace mineral drops. You can also use a splash of apple cider vinegar or lemon juice- but those are quite degrading to your tooth enamel and I recommend against it (especially at times when your teeth are already quite vulnerable.)
For salt, I recommend using Real Redmonds Salt
For Trace Mineral drops I recommend Trace Minerals
4) Consuming plenty of naturally mineral rich fluids like meat stock and herbal teas is an awesome and exciting way to stay well hydrated. PSA: Meat stock is NOT bone broth, if you haven’t gotten that memo and want to incorporate this AMAZING nutrient dense healing food/ drink into your diet, check out this other blog post here. Be sure to salt your meat stock to taste using real salt to make it more nourishing and delicious. Some of my favorite herbal teas for postpartum moms to incorporate include Nettle, Red Raspberry, Milky oat straw, Tulsi (Holy Basil) and Fennel. All of these herbs are incredible nutritive during this precious time and not only safe while breastfeeding, but largely beneficial.
Optimal hydration is foundational to vital health for all beings, but especially during the postpartum window. Ideally this blog gives you a few ideas on how important it is, and how to meet these needs better. The fourth trimester is an open and imprint-able time and all of humanity would benefit from focusing more on how to optimize the health and healing of people after birth. It is not only an opportunity to heal from birth, but an opportunity to heal chronic illness and set the stage for lifelong health. Hydration- with nourishment, healing touch and rest are universal needs that deeply address the health of Mothers, families and entire communities.
PS: I make zero money from the brands I recommend- I just like them and use them!