By Hilary Metcalfe
I’ll never forget the kind of thirst I felt when I was breastfeeding—an all-consuming, bone-deep thirst that no amount of water seemed to quench. I would sit for hours with my newborn in my arms, feeling my body work to produce milk, knowing I needed to drink, but barely having a free hand to do so. And yet, no one had warned me how critical hydration is for breastfeeding mums—not just for milk supply, but for energy, recovery, and even mood stability.
Most new mums are told to “drink more water,” but it’s not just about quantity. Hydration is about electrolyte balance, replenishing lost minerals, and supporting the body’s postpartum recovery process. Because when you’re breastfeeding, you’re not just losing fluids—you’re losing sodium, potassium, magnesium, and key nutrients that keep you feeling strong and stable.
So, what should a breastfeeding mum drink to truly stay hydrated? Here’s what science and traditional wisdom tell us about the best drinks for nursing mothers—including the infusions I developed at The SABI to help breastfeeding mums feel replenished, not depleted.
1. Water Is Essential, But Electrolytes Are the Game-Changer
Water is, of course, essential—but hydration isn’t just about how much you drink, it’s about how well your body absorbs and retains it. That’s where electrolytes come in.
Why Electrolytes Matter for Breastfeeding Mums
-
Breast milk is 87% water, which means breastfeeding increases a mother’s fluid needs by up to 700ml per day (source).
-
Hydration isn’t just about quenching thirst—dehydration can slow down milk production and make letdown more difficult (source).
-
Electrolytes (sodium, potassium, magnesium) help regulate fluid balance, prevent postpartum headaches, and reduce exhaustion—common complaints among breastfeeding mums.
💡 Best Electrolyte-Rich Drinks:
-
Coconut water – A natural source of potassium and magnesium.
-
Homemade electrolyte water – Mix filtered water with a pinch of sea salt, fresh lemon juice, and a dash of maple syrup for a DIY electrolyte boost.
-
Herbal infusions that contain mineral-rich botanicals (more on that below!).
2. Breastfeeding Herbata: Hydration That Supports Milk Supply & Recovery
As a holistic nutritionist and product developer, I knew that breastfeeding mums needed more than just fluids—they needed a lactation-friendly, mineral-rich herbal blend that replenishes their body while supporting milk production. That’s why I created The SABI Breastfeeding Herbata, an electrolyte-supporting, lactation-boosting tea made with:
-
Stinging Nettle & Oat Straw – These powerhouse herbs are packed with magnesium, calcium, and potassium, helping restore mineral balance postpartum. Magnesium deficiency is common in new mums and can contribute to fatigue, muscle cramps, and anxiety (source).
-
Fennel & Moringa – Known galactagogues (milk-boosting herbs) that also provide natural hydration support, as moringa is rich in iron and electrolytes (source).
-
Holy Basil & Vervain – Adaptogenic herbs that help regulate cortisol levels, which can interfere with milk letdown when stress is high.
Unlike caffeinated teas that can be dehydrating, this blend supports both hydration and postpartum recovery—making it one of the best choices for breastfeeding mums.
3. Infusions That Support Hormonal Balance & Emotional Well-Being
Breastfeeding is physically demanding, but it’s also emotionally taxing. Many new mums experience postpartum anxiety, mood swings, and disrupted sleep, all of which can be worsened by dehydration and blood sugar imbalances.
💡 The Best Hydrating, Hormone-Supportive Infusions:
-
Calming Herbata – Infused with lemon balm, chamomile, and ashwagandha, this blend supports deep relaxation, better sleep, and nervous system recovery.
-
Mama Infusions Set – A collection of postpartum teas designed to nourish, hydrate, and restore balance through hormone-friendly botanicals.
4. Bone Broth: A Hydration & Collagen Boost
Bone broth is one of the most powerful recovery drinks for postpartum mums. It provides hydration, protein, and gut-healing collagen, which is essential for tissue repair, joint health, and postpartum recovery.
-
Rich in electrolytes like sodium, potassium, and magnesium
-
Supports gut health and digestion, which can be sensitive postpartum
-
Provides collagen to help restore hair, skin, and connective tissue after pregnancy
💡 Look for slow-simmered, organic bone broth or make your own at home for maximum nutrient density.
5. The Best Hydration Practices for Breastfeeding Mums
💡 Simple Ways to Stay Hydrated Throughout the Day:
✅ Start your morning with a mineral-rich drink. Try a warm mug of Breastfeeding Herbata or a homemade electrolyte drink.
✅ Keep water nearby during feeds. Have a large, insulated water bottle within reach at all times.
✅ Balance caffeine intake. Too much coffee can be mildly dehydrating—swap in a nourishing herbal tea instead.
✅ Eat water-rich foods. Cucumbers, watermelon, and soups help boost hydration levels naturally.
Hydration Is Self-Care for Breastfeeding Mums
Breastfeeding is one of the most physically demanding things a body can do. It takes fluids, electrolytes, minerals, and nutrients—and if a mother doesn’t replenish them, she’s left feeling exhausted, lightheaded, and depleted.
Hydration isn’t just about drinking more water. It’s about supporting the body with the right balance of electrolytes, minerals, and deeply nourishing botanicals.
And most importantly, it’s about giving breastfeeding mums a moment to care for themselves, too.
Give Your Body the Hydration It Deserves
Support your milk supply, energy, and recovery with The SABI Breastfeeding Herbata—crafted to nourish both mum and baby.
Because when a mother is well-hydrated, she can keep giving from a place of strength, not depletion.
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.
