You've probably heard it before: "Drink more water while breastfeeding." But here's what most people don't tell you—breast milk is nearly 90% water, and producing it requires more than just plain H₂O. Between night feeds, hormonal shifts, and sheer exhaustion, many breastfeeding mums are functioning in a state of chronic dehydration without even realizing it.

If you've ever felt lightheaded during a feed, struggled with persistent fatigue, or noticed your milk supply dipping despite drinking "enough" water, you're not imagining things. Your body is working overtime, and it needs more than what a glass of water can provide.

So how much water should you drink when breastfeeding? And when do you need electrolytes instead of another cup of water? This guide will walk you through the science-backed hydration strategies that actually support your body—and why the sports drink in your fridge probably isn't the answer.

In this guide, you'll discover:

• Exactly how much fluid breastfeeding mums need daily (with Australian guidelines)
• Why mainstream sports drinks fall short for postpartum hydration
• What natural electrolytes do for milk production and recovery
• How to tell if you're truly hydrated—or just drinking more water

The Australian Guidelines

Let's start with the numbers, because understanding your baseline hydration needs makes everything else clearer.

According to the Australian Breastfeeding Association and Raising Children Network, breastfeeding mothers should aim for approximately 3.8 litres (16 cups) of total fluids per day. Of that:

• 13 cups should come from plain water
• 3 cups can come from water-rich foods (like cucumber, watermelon, soups) and other beverages

This is significantly more than the standard "8 glasses a day" advice you'll hear elsewhere. Why? Because breast milk production itself requires substantial fluid—your body is literally creating a nutrient-dense drink multiple times a day.

But Here's the Catch

While these guidelines give you a target, they don't account for:

• Your climate (hot Australian summers increase fluid loss through sweat)
• Your activity level (chasing a toddler while feeding a newborn?)
• Individual variation (some women naturally need more)
• Mineral depletion (which affects how well your body absorbs that water)

The reality is, you can drink 16 cups of water and still feel parched if your electrolyte balance is off. Think of it this way: water is the delivery system, but minerals are what allow your cells to actually use it.

The Thirst Signal (And Why It's Not Always Reliable)

Breastfeeding triggers the release of oxytocin, which naturally makes you feel thirsty. This is your body's built-in hydration reminder. Most lactation consultants recommend drinking a large glass of water every time you sit down to nurse.

But here's where it gets complicated: by the time you feel thirsty, you're already mildly dehydrated. And if you're sleep-deprived (which, let's be honest, you probably are), your thirst signals can become even less reliable.

Walk into any supermarket and you'll see shelves of brightly coloured sports drinks promising hydration and energy. They're marketed as electrolyte solutions, so surely they're perfect for breastfeeding, right?

Not quite. Here's the problem.

What's Actually in Most Sports Drinks

Let's look at a typical mainstream sports drink:

• High sugar content (often 20-30g per bottle)
• Artificial colours and flavours
• Sodium and potassium (but in ratios designed for intense athletic performance, not postpartum recovery)
• Minimal to no vitamins or minerals beyond basic electrolytes

These formulas were created for athletes who are sweating heavily during intense exercise. They're designed to replace what you lose during a 90-minute football match—not what you need while producing breast milk around the clock.

The Sugar Problem

Most sports drinks contain as much sugar as soft drinks. While a breastfeeding mum certainly needs extra calories (about 330-500 more per day), rapidly absorbed sugars can cause:

• Blood sugar spikes and crashes (hello, 3pm exhaustion)
• Increased cravings and energy instability
• Potential gut discomfort (especially if you're already dealing with postpartum digestive issues)

You need sustained energy, not a sugar rush followed by a crash in the middle of a feed.

What's Missing

Here's what sports drinks typically don't include—but breastfeeding mums desperately need:

• Magnesium (essential for muscle recovery, sleep quality, and stress management)
• Calcium (your bones are literally being drawn on to produce milk)
• B vitamins (critical for energy metabolism and nervous system function)
• Collagen peptides (to support tissue healing after birth)
• Vitamin D (needed for calcium absorption and immune health)

In other words, sports drinks hydrate you in the moment, but they don't nourish you for the marathon of early motherhood.

So if sports drinks aren't the answer, what is? Let's talk about natural electrolytes and why they're a game-changer for postpartum hydration.

What Are Electrolytes?

Electrolytes are minerals that carry an electrical charge and help regulate critical body functions:

• Sodium: Maintains fluid balance and nerve function
• Potassium: Supports heart health and muscle contractions
• Magnesium: Aids muscle relaxation, energy production, and stress response
• Calcium: Essential for bone health and muscle function
• Chloride: Helps maintain proper fluid balance

When you're breastfeeding, you're losing these minerals continuously—not just through milk production, but also through sweat, urine, and the sheer metabolic demand of keeping another human alive.

Why Natural Sources Matter

Natural electrolyte sources (like coconut water, mineral-rich hydration powders, and certain foods) offer something synthetic sports drinks don't: co-factors that enhance absorption.

For example:

• Coconut water naturally contains potassium, magnesium, and small amounts of calcium—along with naturally occurring sugars that provide gentler energy
• Pink Himalayan salt or sea salt in water provides sodium and trace minerals
• Bone broth delivers sodium, potassium, and glycine (an amino acid that supports gut healing)

But realistically, most new mums don't have time to make bone broth or coordinate perfect electrolyte-rich meals. That's where thoughtfully formulated hydration powders come in.

What to Look For in a Breastfeeding-Specific Hydration Formula

Not all hydration powders are created equal. If you're choosing one designed for motherhood, look for:

✅ Balanced electrolytes (not just sodium and potassium)
✅ Low or no added sugar (natural sweeteners or fruit flavours are fine)
✅ B vitamins for energy support
✅ Magnesium for muscle recovery and sleep
✅ Collagen peptides for postpartum tissue healing
✅ Australian-made with clean, traceable ingredients
✅ No artificial colours, flavours, or preservatives

This is exactly what sets Nella Vosk's motherhood hydration range apart from generic sports drinks. It's formulated by a postpartum nutrition professional (more on that below) who understands the specific demands of breastfeeding—not just general hydration.

Let's address the question everyone wants answered: Does drinking more water increase milk supply?

The short answer: Not directly—but dehydration can reduce it.

What Research Shows

Studies confirm that breast milk production is remarkably resilient. Even mild dehydration typically won't cause your supply to plummet overnight. However, chronic dehydration or severe fluid restriction can lead to:

• Decreased milk volume
• Thicker, more concentrated milk (which can be harder for baby to extract)
• Increased maternal fatigue (which affects let-down and overall milk transfer)

Interestingly, research also shows that drinking excessive amounts of water (well beyond thirst) doesn't boost supply—and may even slightly decrease it by disrupting electrolyte balance.

The Electrolyte Connection

Here's what's often missed: it's not just about volume; it's about quality. Proper mineral balance supports:

• Efficient milk production (your cells need minerals to function)
• Hormonal signaling (prolactin and oxytocin depend on adequate hydration)
• Energy for let-down (dehydration can make let-down weaker or more delayed)

Think of it this way: your body will always prioritize keeping you alive over making milk. If it's choosing between maintaining your blood pressure and producing an extra 50ml of milk, it's going with blood pressure. Staying well-hydrated with balanced minerals ensures your body doesn't have to make that choice.

Knowing you need 16 cups of fluid is one thing. Actually getting it down while managing a newborn is another. Here's how to make it happen.

1. The "Feed = Drink" Rule

Every time you sit down to nurse or pump, have a large glass of water or hydration drink within arm's reach. This creates an automatic habit and ensures you're replacing fluids as you're using them.

Pro tip: Set up hydration stations around your home—a filled water bottle on the nightstand, one by your nursing chair, one in the kitchen.

2. Track Your Urine Colour

This is the simplest dehydration check: your urine should be pale yellow or almost clear. Dark yellow or concentrated urine means you need to increase fluid intake immediately.

If you're waking up with dark urine, consider having a glass of water or electrolyte drink before bed and keeping one on your nightstand for night feeds.

3. Front-Load Your Hydration

Rather than trying to catch up in the afternoon (when you're likely already behind), aim to get half your daily fluid intake (8 cups) before midday. This takes pressure off your evening routine and helps prevent that 5pm crash.

4. Make It Taste Good

If plain water feels boring or makes you nauseous (common postpartum), try:

• Adding slices of cucumber, lemon, or berries
• Herbal teas (caffeine-free varieties that support lactation)
• Natural hydration powders with gentle fruit flavours
• Coconut water mixed with plain water

The best hydration strategy is the one you'll actually stick to.

5. Eat Your Water

Remember, about 20% of your hydration can come from foods. High-water-content options include:

• Watermelon, rockmelon, strawberries
• Cucumber, celery, lettuce
• Soups and broths
• Greek yoghurt
• Oranges and grapes

Pair these with nutrient-dense lactation support to cover all your bases.

You might be thinking, "Do I really need electrolytes, or is this just marketing?" Fair question. Here are the situations where natural electrolyte support becomes genuinely important:

🔥 Hot Australian Summers

If you're breastfeeding through summer (or living in Queensland year-round), you're losing significantly more sodium and potassium through sweat. This compounds the mineral loss from milk production.

Signs you need more electrolytes:

• Muscle cramps (especially at night)
• Persistent headaches despite drinking water
• Dizziness when standing up
• Feeling weak or shaky

🏃‍♀️ Active Mums

If you're back to exercise—even just long walks with the pram—you're burning through minerals faster. Plain water won't cut it.

🤱 Tandem Nursing or Pumping

Nursing a newborn while still breastfeeding a toddler? Pumping while away from baby? Your fluid and mineral demands are even higher.

🌙 Night Sweats

Postpartum night sweats are incredibly common (thanks, hormones). If you're waking up drenched, you're losing both fluids and minerals overnight.

🤢 Postpartum Nausea or Digestive Issues

If you're struggling to keep plain water down, or dealing with lingering pregnancy nausea, electrolyte drinks can be easier to tolerate and more effective at rehydration.

✅ Aim for 3.8 litres (16 cups) of total fluids daily—with at least 13 cups from water

✅ Drink a large glass every time you nurse or pump—make it automatic

✅ Monitor your urine colour—pale yellow means you're on track

✅ Choose natural electrolytes over sports drinks—especially if you're active, in hot weather, or experiencing night sweats

✅ Listen to thirst signals, but don't rely on them alone—sleep deprivation dulls your body's cues

✅ Front-load your hydration—get half your intake done before midday

✅ Eat water-rich foods—20% of your hydration can (and should) come from meals