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Postpartum and breastfeeding

Hydration For Breastfeeding

Breast milk is about 87% water. Published figures put the additional water loss at around 700 mL a day at eight weeks postpartum, and surveys suggest most women do not reach the recommended intake. Here is the evidence, and formats that survive a one-handed day.
Shop postpartum picksRead the research

General information only. Talk to your GP, midwife or lactation consultant before adding any supplement while breastfeeding.

~700 mL
Average additional daily water loss through breast milk at eight weeks postpartum.
Nutrients, 2016 — fluid intake survey, citing IoM and EFSA
87%
of breast milk is water, drawn from the body's own water balance.
Nutrients, 2016
54%
of breastfeeding women surveyed did not reach the adequate intake of water from fluids. Only 23% knew what it was.
Seven-day fluid record, 300 breastfeeding women

What the research says

The water balance genuinely shifts

Through breast milk — composed of about 87% water — breastfeeding women have an additional water loss averaging 700 mL per day at eight weeks postpartum. Reference bodies respond by raising the adequate intake for total water during lactation rather than leaving it at the non-lactating figure.

Fluid intake of pregnant and breastfeeding women in Indonesia: a cross-sectional survey with a seven-day fluid specific record. Nutrients, 2016.

Guidelines converge on at least +700 mL

Reviewing IoM (2004), NHMRC (2006) and EFSA (2010) recommendations together, the needs of lactating women increase by at least 700 mL per day above basic needs — more again with physical activity or in hot climates.

Hydration in pregnancy and breastfeeding, summarising IoM 2004, NHMRC 2006, EFSA 2010 and WHO 2003.

Most women fall short, and most do not know the target

In a seven-day fluid-specific record of 300 breastfeeding women, mean total fluid intake was 2,525 ± 843 mL/day and 54% did not reach the adequate intake from fluids. Only 23% were aware of the recommendation at all.

Nutrients, 2016 — seven-day fluid specific record.

Where the extra fluid goesReported daily volumes during established breastfeeding. Individual milk output and intake vary widely.

Additional loss via breast milk~700 mL/day
Average at eight weeks postpartum
Recommended additional intake≥700 mL/day
Above basic needs (IoM, NHMRC, EFSA)
Measured mean total fluid intake2,525 mL/day
± 843 mL, 300 breastfeeding women
Intake at 0–5 months postpartum2,607 mL/day
Higher than at 12–24 months (2,427 mL)

Source: Nutrients 2016 seven-day fluid record; recommendation summary from IoM 2004, NHMRC 2006, EFSA 2010.

Intake by stageReported and recommended figures, for context rather than a personal target.

GroupFigureSource note
Breastfeeding, recommended increase≥ +700 mL/dayAbove the non-lactating adequate intake
Breastfeeding, measured mean2,525 ± 843 mL/dayTotal fluid intake, seven-day record
0–5 months postpartum2,607 ± 754 mL/dayThe highest of the three postpartum bands
12–24 months postpartum2,427 ± 955 mL/dayLower than both earlier bands
Not reaching adequate intake54% of womenOnly 23% knew the recommendation existed

All figures: Nutrients 2016 (PMC5133054). Water from food is additional to these fluid-only figures.

Practical prompts for the first monthsSimple cues, not a clinical checklist. Any concern about milk supply or your own health belongs with your midwife, GP or lactation consultant.

A drink at every feed
Anchoring fluid to an event that already happens 8–12 times a day is easier than counting litres.
Dark urine or infrequent trips
The simplest day-to-day cue that intake has slipped.
Persistent dry mouth
Common when feeds run long and drinks get forgotten.
Headache late in the day
Often coincides with the lowest-intake stretch, mid-afternoon onwards.
Hot weather or a long walk
Guidance notes needs rise further with activity and hot climates.
Bottle always out of reach
A large bottle filled once in the morning removes the decision entirely.

If you have concerns about milk supply, your recovery or any symptom, contact your midwife, GP, lactation consultant or the Australian Breastfeeding Association helpline.

Picks for breastfeeding and postpartumUnflavoured and lightly flavoured mixes that go into a big bottle once in the morning. Always check ingredients with your GP, midwife or lactation consultant before use while breastfeeding.

LMNT Raw Unflavoured Electrolyte Mix - 30 Sticks showing individual packets with sodium, potassium, and magnesium content labels

LMNT Raw Unflavoured Electrolyte Mix - 30 Sticks

LMNT

$64.95

Unflavoured — one stick in a large bottle, one-handed to prepare.

Re-Lyte Hydration - Lemon Lime - Tub - 60 Serves dietary supplement jar with black lid and blue and yellow label design

Re-Lyte Hydration - Lemon Lime - Tub - 60 Serves

Redmond

$84.95

A lightly flavoured scoop you can dose up or down through the day.

Re-Lyte Hydration - Unflavoured - Tub - 75 Serves dietary supplement container with black lid and blue label highlights

Re-Lyte Hydration - Unflavoured - Tub - 75 Serves

Redmond

$84.95

Mixes into a big bottle without adding a flavour to think about.

Unflavoured - 30 Sachets by Sodii featuring Everyday Hydration Salts, from Drinks, Electrolytes, and Low Carb collections

Unflavoured - 30 Sachets

Sodii

$64.90

Single sachets — no scoop to wash between feeds.

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LMNT Watermelon Salt Electrolyte Mix - 30 Sticks

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LMNT Orange Salt Electrolyte Mix - 30 Sticks

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Magnesium Drops - 250ml

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CMD Concentrated Mineral Drops - 120ml bottle by BioTrace with multi-mineral formula and natural bio-availability branding.

CMD Concentrated Mineral Drops - 120ml

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Salty Chocolate - 30 Sachets

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Peppermint Electrolyte Drops - 60ml

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Salty Chocolate - 30 Serve Tub by Sodii featuring Everyday Hydration Salts in a sleek brown and blue container for keto and low carb hydration.

Salty Chocolate - 30 Serve Tub

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Keto Electrolyte Drops -118ml in blue glass bottle by Trace Minerals for hydration and electrolyte balance support

Keto Electrolyte Drops -118ml

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Magnesium Capsules - 240 caps dietary supplement by Keto Chow in white bottle, suitable for Keto and Vegan collections.

Magnesium Capsules - 240 caps

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Magnesium Topical Spray - 125ml - LYTES

Magnesium Topical Spray - 125ml

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Ocean Trace - 60 Serves hydration powder container by Edge Electrolytes with ocean-derived electrolytes and 60 servings.

Ocean Trace - 60 Serves

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Athlete Hydration Powder - 30 Serves white container by Edge Electrolytes with ocean electrolytes and magnesium badge

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Sodii Raw Electrolyte Honey box of 20 sachets with a single sachet, Salty Honey

Sodii Raw Electrolyte Honey - 20 Sachets

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$99.95
Single 34 g sachet of Sodii Raw Electrolyte Honey, Salty Honey

Sodii Raw Electrolyte Honey - Single Sachet

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$5.50

Compare the formatsSodium bands are relative across the range. Read the label and check suitability while breastfeeding with your clinician.

ProductFormatServesSodium per serveSugarSuits
LMNT Raw UnflavouredStick sachets30High — 1,000 mgNoneAdding to a 2 L bottle without a strong flavour
Re-Lyte Hydration — Lemon LimeTub, scoop60ModerateNoneDialling the dose up or down through the day
Re-Lyte Hydration — UnflavouredTub, scoop75ModerateNoneA big bottle with no flavour to think about
Unflavoured (Sodii)Stick sachets30Check labelCheck labelSingle sachets, no scoop to wash between feeds

Sodium figure for LMNT from the product label (1000 mg sodium, 200 mg potassium, 60 mg magnesium per stick). Other sodium and sugar figures on this page have not been independently confirmed and are marked “Check label” rather than estimated.

Myth vs fact

MythBreastfeeding barely changes how much you need to drink.
FactPublished figures put the additional water loss through milk at an average of about 700 mL a day at eight weeks postpartum, with recommendations raised by at least that much.
MythMost women already drink enough.
FactIn a seven-day fluid record of 300 breastfeeding women, 54% did not reach the adequate intake of water from fluids.
MythEveryone knows the recommended intake.
FactOnly 23% of the breastfeeding women surveyed were aware of the adequate intake figure for their stage.
Low sugar options Filter by sugar-free electrolytes
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References

  1. Fluid intake of pregnant and breastfeeding women in Indonesia: a cross-sectional survey with a seven-day fluid specific record. Nutrients, 2016. PMC5133054.
  2. Hydration in pregnancy and breastfeeding — summary of IoM (2004), NHMRC (2006), EFSA (2010) and WHO (2003) recommendations.
  3. Nutritional and water requirements for lactation: impact on milk quality, quantity and infant health.

This page is general information about hydration and electrolyte products, not medical, dietary or lactation advice, and nothing here is intended to diagnose, treat, cure or prevent any condition, or to affect milk supply. Not every ingredient is suitable during breastfeeding. Read the label, follow the directions for use, and speak with your GP, midwife or lactation consultant before starting a supplement.

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Breastfeeding and hydration, answeredAnswers to what mums ask us most. These same answers power the FAQ schema on this page.

Published figures put the additional water loss through milk at an average of about 700 mL a day at eight weeks postpartum, with recommendations raised by at least that much.

In a seven-day fluid record of 300 breastfeeding women, 54% did not reach the adequate intake of water from fluids.

Only 23% of the breastfeeding women surveyed were aware of the adequate intake figure for their stage.

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