By Anna Cave-Bigley

After I had my first baby, the exhaustion hit harder than I ever expected. Breastfeeding felt beautiful, but also draining in a way no one really prepares you for. I remember feeling constantly thirsty, jittery, lightheaded, and deeply depleted. At the same time, I was navigating postpartum anxiety and low moods, and I noticed something important: on the days I was undernourished or dehydrated, everything felt harder, my mood, my energy, my milk flow, even my ability to cope.

At first, I thought the answer was simply drinking more water. So I did. I carried a giant bottle everywhere. And yet, I still felt empty:like the water was going straight through me.

That’s when I realised something that changed everything:
Hydration isn’t just about water. It’s about minerals, electrolytes, and nutrients.

Breastfeeding requires your body to produce liquid gold around the clock. With every feed, you're losing sodium, potassium, magnesium, glucose, B vitamins, and more. When we don’t replace them properly, we don’t just feel thirsty—we feel depleted.

And depletion affects everything: mood, energy, milk supply, immunity, hormones, and mental clarity.

So here’s what actually made a difference, for me personally, and for many breastfeeding mums, and what the science says about the best ways to stay hydrated and nourished.

Xx, 

Anna, Co-founder of The SABI

What Your Body Really Needs While Breastfeeding

Below is a simple overview of why plain water isn’t enough during lactation.

What You Lose During Breastfeeding vs What You Need to Replenish

Fun fact: Studies show breastfeeding mothers need approximately 700 ml more fluid per day than non-lactating women—but those fluids must contain electrolytes, not just water.

1. Mineral-Rich Herbal Lactation Teas

One of the biggest shifts for me came when I replaced plain water with a breastfeeding support tonic. I noticed more stable energy, better moods, and fuller-feeling letdowns.

Why It Works

Herbal teas don’t just hydrate, they replace minerals and support hormone balance, which plain water can’t do.

Key herbs to look for:

• Fennel & Moringa – Support prolactin (the milk-making hormone), and provide iron, calcium, and B vitamins.

• Stinging Nettle & Oat Straw – Rich in magnesium, calcium, potassium, and chlorophyll to replenish what breastfeeding uses up.

• Holy Basil & Vervain – Adaptogens known to reduce cortisol and support oxytocin release.

• Cinnamon & Cardamom – Boost circulation, digestion, and postpartum recovery.

This is why I relied so heavily on The Breastfeeding Herbata, it didn’t just hydrate me; it nourished me.

2. Coconut Water: Nature’s Electrolyte Drink

After night feeds, I’d often feel dizzy or shaky. Coconut water helped instantly.

Why It Works

Coconut water naturally contains:

• potassium

• magnesium

• sodium

• glucose

These restore electrolyte balance and help prevent dehydration-related milk dips.

Always choose pure coconut water without added sugars.

3. Bone Broth for Deep Recovery

Warm bone broth became a quiet lifeline for me—especially after birth trauma, blood loss, or days when food felt overwhelming.

Why It Works

Bone broth contains:

• collagen

• gelatin

• electrolytes

• amino acids (glycine, proline, glutamine)

• iron

These support:

• postpartum tissue healing

• gut recovery

• hormone regulation

• blood replenishment

• steady, grounded energy

4. Warm Golden Milk for Hormone Balance

Golden milk helped me wind down after overstimulating days and long cluster-feeding nights.

Why It Works

Turmeric lowers inflammation, while cinnamon supports blood sugar stability—crucial for mood and energy.

Tip: Add a pinch of black pepper to activate turmeric’s active compound, curcumin.

5. Add Magnesium Drops for Milk Support

One of the quietest but most powerful shifts you can make while breastfeeding is adding liquid magnesium drops to your drinks. Magnesium is one of the most depleted minerals postpartum, used constantly for milk production, stress regulation, muscle recovery, and deep sleep.

• Magnesium supports prolactin regulation (your milk-making hormone).

• It calms the nervous system, lowering cortisol and helping oxytocin flow more easily.

• It reduces muscle tension, headaches, and that wired-but-tired feeling so common in early postpartum.

• It supports hydration balance, helping your body hold water more effectively.

Just a few drops in your Herbata infusion, coconut water, or homemade electrolyte drink can make your hydration more functional and your energy more steady.

6. Cold-Pressed Juice (Watered Down + a Pinch of Salt)

Real, cold-pressed juice — especially when diluted with water — is one of the simplest ways to create a homemade electrolyte drink for breastfeeding.

Why It Works

• Fruits provide natural glucose, which stabilises energy and supports milk ejection.

• A small pinch of sea salt adds sodium, one of the key minerals lost through breastfeeding.

• Watering juice down prevents blood sugar spikes while keeping hydration steady.

It’s a more nourishing alternative to store-bought “hydration” drinks that are usually packed with sugar and synthetic flavours.

7.  Beet + Apple + Carrot (Blood-Building + Hormone-Supportive)

This is one of the most strengthening combinations for postpartum women — especially after blood loss or during low-energy days.

• Beets support liver detox pathways, helping your body process hormonal byproducts more efficiently. They also promote healthy blood flow and are rich in folate and nitrates.

• Apples provide gentle glucose and polyphenols for antioxidant support.

• Carrots are rich in beta-carotene (vitamin A), which supports hormone regulation, skin repair, and immune function.

Together, they create a tonic that supports milk production, postpartum recovery, and steady energy, and pairs well with a breastfeeding Herbata.

8. Electrolyte-Rich Drinks for Real Hydration

Hydration = fluids + minerals.
Without minerals, your body can’t retain water, no matter how much you drink.

What to Drink

• Chia seed water: Chia absorbs up to 10x its weight in liquid, creating a slow-release hydration gel that supports blood sugar, digestion, and sustained energy.
• Cucumber Mint Mineral Water: Cucumber adds silica + potassium, while mint calms digestion and nausea.
  Best for: swelling, puffiness, heat, or after a salty meal.
• Watermelon + Lime “Hydration Juice": Watermelon is 92% water and rich in potassium; lime adds vitamin C.
  Best for: morning hydration, hot days, and low-energy afternoons.
• Hibiscus Cooler: Steep hibiscus cold → high in minerals + vitamin C + natural electrolytes.
  Best for: fluid retention, high cortisol days, soothing inflammation.
• Ginger-Lemon Warm Water: Supports motility, reduces gas, and replenishes minerals when you’re too tired to prep anything.
  Best for: early postpartum digestion and midnight feeds.

Fun fact

Electrolytes support nerve function, milk ejection reflex, stable moods, and hormonal recovery.

9. Snack option: Peanut Butter Oatmeal Cookies for Lactation & Energy

After I had my first baby, I realised very quickly that breastfeeding hunger is its own category — deep, sudden, and impossible to ignore. I needed something nourishing I could grab one-handed between feeds, something that wouldn’t spike and crash my energy or leave me feeling empty ten minutes later.

These peanut butter oatmeal cookies became my go-to. Soft, comforting, and filled with slow-release energy, they supported my mood, milk flow, and blood sugar when everything felt unpredictable. I often ate them with a warm Breastfeeding Herbata — but the real magic comes from the oats, one of the most traditional, effective lactation-supportive foods.

Oats are rich in beta-glucans, minerals, and grounding carbohydrates that naturally support prolactin and stabilise postpartum energy — exactly what your body craves during those long days (and nights) of feeding.

Ingredients

• 1 cup rolled oats

• ½ cup natural peanut butter (or almond butter)

• ¼ cup maple syrup or honey

• 1 mashed banana (or 1 egg if preferred)

• 1 tsp vanilla

• A pinch of sea salt

• Optional add-ins:

  • 1 tbsp flax meal or chia seeds

  • A handful of dark chocolate chips

  • 2 tbsp shredded coconut

  • 1 tsp cinnamon

How to Make Them

1. Preheat your oven to 175°C (350°F).

2. Mix all ingredients together in a bowl until a sticky dough forms.

3. Scoop onto a lined baking tray and flatten slightly.

4. Bake for 10–12 minutes or until lightly golden.

5. Cool and store in an airtight container for quick grabs during feeds.

They’re soft, hearty, and the perfect breastfeeding snack — especially with a cup of warm herbal tea or after a long feed when your body is craving minerals, carbohydrates, and something emotionally comforting.

Drinks That Support vs. Sabotage Breastfeeding Hydration

Drinks to Avoid While Breastfeeding

You don’t need to be perfect—just intentional.

1. Excess Caffeine

It’s a diuretic and can worsen dehydration.

2. Sugary “Lactation” Drinks

Most are ultra-processed and do nothing for supply.

3. Alcohol

Temporarily reduces oxytocin, making let-down slower.

What Worked Best for Me

When I shifted from just drinking plain water to nourishing my body with the right beverages, I noticed a huge difference in energy, hydration, and milk supply.

✔ Drinking a warm, mineral-rich lactation tea like The Breastfeeding Herbata helped keep my milk flowing, supported my hormones, and made breastfeeding feel easier.
✔ Sipping coconut water and bone broth throughout the day helped restore electrolytes and prevent energy crashes.
✔ Cutting back on caffeine and sugar-filled drinks made me feel more balanced, less jittery, and more in tune with my body.

Breastfeeding is about more than just milk—it’s about caring for yourself so you can care for your baby. When we nourish our bodies in the right way, everything—from energy to milk flow—falls into place more naturally.

HORMONAL & PROUD

Created as a brand to help women navigate the toughest moments in pregnancy, childbirth, postpartum — and practically every stage of life –– The SABI is changing the narrative around our hormones from one of taboo, embarrassment, and loneliness to awareness and even, pride. As more than a wellness brand, The SABI offers a carefully-crafted line of products to carry you through your hormonal journey, including rituals, supportive tools, and ancient herbal remedies that have been tested time and time again by women and now come backed by medicine. The SABI is a blend of science and nature conceived by women who have experienced the joys and deep struggles of bringing a child into the world, the pains of a heavy, difficult period, miscarriage, and difficulty conceiving.

We invite you to get to know your body and its cycles better –– to really understand what is going on inside. Learn to use your hormones to your advantage no matter your stage of life, and know that you can support and balance your hormone levels. We are here to help with the information, understanding and natural tools to support your body and the emotional process along with it.