We should all drink plenty of fluids every day to stay hydrated. Water is essential for a healthy body… and even more so when so much fluid is leaving it in the form of breast milk.

As a breastfeeding mum, you should try to drink at least an extra 700mls per day (around 3 cups) in addition to your normal daily fluid requirements (1 ½ to 2 litres per day). It can be helpful to have a drink at each time that you feed, as well as drinking regularly throughout the day.

While all fluids count towards your daily fluid intake, water is generally recommended as the best choice. Some tips for drinking water include keeping a glass of water handy or a bottle in your bag; adding a squeeze of lemon or lime for variety; putting an ice cube made from fruit into your glass of water.

Drinks such as milk and fruit juices can also be included as part of a healthy diet, but be aware of the kilojoules they contain and the effect they may have on your weight. Limit caffeine containing drinks such as tea or coffee and avoid alcohol, as these types of drinks will influence the quality of your breast milk and may adversely affect your baby.

Food can provide much more water in your diet than is commonly thought.
Salad items and vegetables like lettuce, tomatoes, cucumber, broccoli and carrots contain a very high percentage of water. So do fruits such as grapes, oranges, plums and kiwi fruit.