What contains all the nutrients, antibodies and hormones that a baby needs to thrive? BREAST MILK! And during the first six months of life, Breast Milk alone is the ideal nourishment for them. It’s been said, and I could attest, that babies who are breastfed through the first year of life have fewer illnesses and a lower chance of death and serious illnesses because breast milk protects them from diarrhea and acute respiratory infections.
I could remember how much my food intake has noticeably increased since I gave birth to Ysha and breastfed her. Parang palagi akong gutom! They say you are eating for two when you are breastfeeding and I say that all the time when daddy Jaze, in great shock, consciously warns me of how much I have been eating. Hahaha! 😀
When you are breastfeeding, you produce on average 750 to 850ml of milk a day. As a consequence, you have to increase the amount of water you drink daily. It is recommended to drink around 2 liters or 10 glasses of water a day. It is not always easy, especially to someone like me who doesn’t feel thirsty all the time, but it is worth making an effort. Dehydration can make you feel tired and you certainly don’t want that!
Not only do nursing moms need the recommended amount of water for adults, but additional liquids are also required to make up for what your body uses in milk production.
I recently gave birth to my second daughter and guess what? There are two of them sucking the milk out of me now!
About to leave the hospital with my healthy, 2 days old Mariana Jazrine. <3
Is there a risk of developing dehydration while breastfeeding?
Conditions that speed up the loss of fluids (diarrhea, vomiting, excessive sweating, chronic diseases, cold or influenza) can bring on dehydration faster due to the body’s increased need for water while nursing. If symptoms are prolonged or severe, mothers may need to supplement the loss of these nutrients to avoid dehydration.
Contrary to popular belief, moms don’t produce more milk if they drink more fluids, but you may produce less milk if you reduce your liquid intake and even more so if you’re dehydrated. Your baby could become dehydrated as well if he doesn’t have unrestricted access to breast milk due to limited production.
The nutritional content of the milk might change if you are dehydrated which can lead to adverse health effects for both you and your baby if dehydration lasts for more than one or two days.
Also, it would be best to limit your intake of sugary drinks. Too much sugar can contribute to weight gain! It’s also recommend that breastfeeding moms limit their coffee drinks to 1-2 cups a day as caffeine in your breast milk might agitate your baby or interfere with his sleep.
One question that many new moms ask is whether or not it is necessary to take a vitamin supplement while they are breastfeeding. Just like during pregnancy, your nutritional intake is very important while you breastfeed – the healthier you are, the easier it will be sustain the energy you need to care for your newborn.
Research shows that the higher the nutritional quality of the mom’s diet, the higher the nutritional quality of the milk. So while you are nursing, be sure to take care of yourself as best as you can: eat a well-balanced diet (you will need about 300-500 extra calories a day while you are nursing), drink plenty of water, and get as much rest as possible.
Salad and fresh fruits! Ysha and I are on fiesta mode after doing our groceries!
Focus on making healthy choices to help fuel your milk production. Opt for protein-rich foods: lean meat, eggs, dairy, beans, and seafood low in mercury. Whole grains, fruits and vegetables are always the best! Remember to wash your fruits and vegetables properly to reduce exposure to pesticide residue.
Not really a big seafood fan like Ysha and her dad are. Pero lakas makahawa ng masarap na kain nila! 😀
NOTE: Eating a variety of different foods while breast-feeding will change the flavor of your breast milk. And this will expose your baby to different tastes, which might help him or her more easily accept solid foods down the road. No wonder Ysha is not a picky eater!
Drink frequently, preferably before you feel thirsty, and drink more if your urine appears dark yellow. Have a glass of water nearby when you breast-feed your baby.
There’s no need to go on a special diet while you are breastfeeding. Simply focus on making healthy choices and you and your baby will surely reap the rewards! I trust and choose only 100% pure distilled drinking water. For more details about Absolute Distilled Drinking Water, like them on Facebook and follow them on Instagram.
Happy Breastfeeding Month! Enjoy the journey. You’re doing great, momma!