Staying Hydrated and Healthy: Summer Tips for Breastfeeding Moms
Summer brings longer days, satisfying, warm sunshine, and the chance to enjoy the outdoors with your little one. But for breastfeeding moms, the heat can also mean extra effort to stay cool, nourished, and hydrated. Your body is already doing the incredible work of producing milk, and in the summer months, it needs even more support to keep going strong.
Here’s how to take care of yourself while soaking up the season (and the baby snuggles!).
1. Water Is Your Summer Superpower
Breastfeeding increases your body’s need for fluids, and hot weather can make it easier to become dehydrated. If you're feeling extra thirsty or more tired than usual, or you’re noticing dips in your milk supply, your body might be asking for more water.
Quick Tip: Keep a water bottle within reach, especially at your nursing and pumping stations. Try infusing your water with lemon, mint, or cucumber for a refreshing twist.
2. Snack Smart (and Chill!)
Your body burns calories making milk, and summer heat can make heavy meals unappealing. Nourishing snacks can be the key to staying energized and feeling your best.
Quick Tip: Stock your fridge with easy, cooling snacks like Greek yogurt, fresh berries, and overnight oats. Refreshing and satisfying is key!
3. Dress for Cool Comfort
Hot weather plus a warm baby can make you feel like a walking heat lamp. Lightweight, breathable fabrics can help both of you stay comfortable during feedings.
Quick Tip: Choose loose-fitting cotton or linen tops with easy nursing access. A breathable nursing cover (or a shady tree!) can offer privacy without overheating.
4. Nurse in the Shade (or Indoors!)
Direct sun and high temps can be tough on both of you. Try to nurse in cooler spots, like indoors during peak heat or under a shady umbrella outside.
Quick Tip: Plan outdoor time for early morning or late afternoon. Pack a small handheld fan and extra water for outings.
5. Listen to Your Body
You’re doing a lot, and even more in the summer. If you feel dizzy, overly tired, or your milk supply dips, those can be signs that you need more rest, fluids, or calories.
Quick Tip: Give yourself permission to slow down. Sit, sip, snack, and rest when you can. Your body (and baby!) will thank you.
6. Make Hydration a Habit
It’s not just about drinking water, hydrating foods help too. Summer is full of produce that naturally supports hydration and energy.
Quick Tip: Add watermelon, cucumber, peaches, and oranges to your daily meals and snacks. They’re delicious and keep you feeling refreshed.
7. Celebrate Your Summer Strength
Breastfeeding in the heat can be tough, but you’re tougher. The love and nourishment you’re providing, even on sweaty, sticky days, is nothing short of amazing.
Final Thought: Whether you’re nursing poolside, cuddled up indoors with a fan, or just trying to survive a summer growth spurt, know this: you’re doing something incredible. Take care of you, because you are the heart of it all.
