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.

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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 goes

Reported 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 intake 2,525 mL/day ± 843 mL, 300 breastfeeding women
  • Intake at 0–5 months postpartum 2,607 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 stage

Reported 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 months

Simple 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 postpartum

Unflavoured 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.

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Compare the formats

Sodium 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

  • Myth Breastfeeding barely changes how much you need to drink. Fact

    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.

  • Myth Most women already drink enough. Fact

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

  • Myth Everyone knows the recommended intake. Fact

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

  • Low sugar optionsFilter by sugar-free electrolytes
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  • One trusted distributor31 brands, one approved Australian distributor

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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Excellent product from an excellent online retailer

I'm happy to be buying my LMNT electrolytes from LYTES. My subscription is easy to manage and adjust as my needs change. I appreciate the free shipping on my large orders.

K.C. · Verified buyerLMNT Lemonade Salt Electrolyte Mix - 30 Sticks

Breastfeeding and hydration, answered

Does breastfeeding barely change how much fluid you need?

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.

Do most breastfeeding women already drink enough fluid?

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

Does everyone know how much fluid they need while breastfeeding?

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

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