Hydration & Nourishment: The Best Teas, Drinks & Supplements for Breastfeeding Mums

By Hilary Metcalfe

I used to think exhaustion was just about lack of sleep. But after becoming a mum, I learned that exhaustion lives in the body, not just the mind.

It wasn’t just the sleepless nights—it was the constant thirst that never seemed to go away, the lightheadedness after long feeding sessions, the way my hands would shake if I forgot to eat properly. I felt like I was running on empty, no matter how much I tried to rest.

No one had told me that breastfeeding depletes more than just energy—it drains essential minerals, electrolytes, and hydration at a rate that’s impossible to keep up with unless you actively replenish it.

I’d down a glass of water and still feel thirsty. I’d eat a meal and still feel shaky. And I started to realise that what my body really needed wasn’t just food and water—it was deep, targeted nourishment.

The truth is, breastfeeding demands more from the body than many realise. And without the right support, that depletion turns into long-term exhaustion, hormone imbalances, and burnout.

So let’s talk about what actually helps.

Why Hydration & Nutrition Are Everything in Postpartum Recovery

💡 Breastfeeding burns an extra 500–700 calories per day, meaning if a mum isn’t eating enough nutrient-dense food, she’s running on a constant energy deficit.

💡 Breast milk is 87% water—meaning every feed pulls hydration from the mother, and simple water alone isn’t enough to replenish lost electrolytes and minerals.

💡 Postpartum estrogen levels remain low, which affects blood sugar stability—causing energy crashes, mood swings, and that “empty” feeling even after eating.

So when a breastfeeding mum says she’s exhausted, thirsty, or constantly hungry, it’s not just tiredness—it’s her body asking for more than she’s giving it.

The best thing she can do? Replenish—deeply, intentionally, and consistently.

The Power of Infusions: Hydration That Actually Restores

Water alone doesn’t cut it—because breastfeeding depletes minerals, not just fluids. What a mum actually needs is hydration that works harder, with ingredients that help restore, replenish, and rebalance.

That’s why I created The SABI Breastfeeding Herbata—not just as a tea, but as a tool for true postpartum nourishment.

It’s packed with:

• Moringa, which has been shown to increase milk supply and provide iron & calcium to counteract postpartum depletion.

• Oat straw, rich in B vitamins and magnesium, which supports nervous system recovery and relaxation.

• Fennel & cinnamon, which help stabilise blood sugar, preventing postpartum energy crashes.

This isn’t just tea—it’s a mother’s safety net, designed to bring her body back into balance after every feed.

Alongside this, I always recommend The SABI Mama Infusions Set—a selection of herbal blends that provide support for energy, relaxation, and postpartum recovery.

Electrolytes: The Missing Link in Breastfeeding Fatigue

I’ll never forget the first time I drank an electrolyte-rich drink instead of just plain water—it was like my body finally got what it had been asking for.

Most people think dehydration means you just need more water, but in reality, if you’re missing electrolytes like sodium, potassium, and magnesium, your body can’t hold onto the water you drink.

This is why so many breastfeeding mums feel constantly thirsty, no matter how much they drink.

Some of the best ways to naturally replenish electrolytes include:

• Coconut water, which contains potassium, sodium, and natural sugars to help with postpartum recovery.

• Himalayan salt + lemon in warm water, a quick and natural way to restore sodium levels and prevent dizziness.

• Electrolyte powders without artificial additives, which can instantly improve hydration and energy levels.

I always suggest adding an electrolyte drink alongside herbal infusions to create the perfect hydration balance for breastfeeding mums.

One of my favourites? Wild Nutrition’s Breastfeeding Support—a UK-based brand with clean, bioavailable minerals designed specifically for postpartum mums.

Collagen & Nutrient-Dense Supplements for Deep Nourishment

Breastfeeding pulls collagen, calcium, and omega-3s from a mum’s body to support milk production. This is why many new mums notice:

• Hair loss (caused by a drop in estrogen and collagen depletion).

• Joint aches & postpartum stiffness (due to lower calcium levels).

• Skin dryness & increased fine lines (from a lack of essential fatty acids).

To counteract this, nutrient-dense supplements can make a massive difference. Some of the best include:

• Collagen peptides, which help rebuild postpartum skin, hair, and connective tissue.

• Omega-3 fish oil, which supports brain function, mood stability, and reduces postpartum inflammation.

• Iron-rich foods or supplements, to prevent the fatigue and brain fog caused by postnatal iron depletion.

One of my go-to postpartum essentials? Ancient + Brave True Collagen—a clean, high-quality collagen powder that supports skin, hair, and postpartum recovery.

For omega-3s, I love Bare Biology Life & Soul Omega-3—a UK-based, sustainably sourced fish oil that helps with postpartum brain fog, mood, and hormonal balance.

Nourishing a Mum Is the Most Powerful Thing You Can Do

A thriving baby starts with a thriving mother. And a mother can only give what she has to give.

Hydration, minerals, and deep nourishment aren’t luxuries—they’re survival tools. They’re the difference between a mum feeling depleted, drained, and disconnected—or feeling rested, strong, and capable of showing up fully.

So if you’re looking for a way to support a breastfeeding mum, don’t just ask how the baby is doing—ask if she’s drinking enough, eating enough, feeling enough like herself.

And if she’s not? Bring her the things that will help. A tea blend that replenishes. An electrolyte drink that revives. A supplement that restores what’s been lost.

Because a nourished mum isn’t just better at breastfeeding—she’s better at feeling like herself again.

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.

DISCLAIMER

The SABI blog and articles are not meant to instruct or advise on medical or health conditions, but to inform. The information and opinions presented here do not substitute professional medical advice or consultations with healthcare professionals for your unique situation.