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While you are breastfeeding you should drink extra water, but you don’t need to overdo it. Hydration while breastfeeding should follow the commonsense “in and out” principles of hydration: If you use more fluid, you must take more in.

“Lactation involves specific physiological responses of the mother and requires both an increased supply of nutrients and water (IoM, 1991).

Breast milk contains, on average, 87% water (EFSA, 2010), water content varies depending on the time of day. During a single breastfeeding episode, foremilk (the milk obtained at the beginning of  breastfeeding) has higher water content and keeps the infant hydrated, whereas hindmilk (milk released near the end of breastfeeding) contains two to three times more fat than foremilk (Riordan and Wambach, 2009).

Since breast milk is produced using maternal body water, a milk volume of 750 mL/d at 87% of water equals a significant extra water loss for the mother, compared to the daily normal losses. Maintaining water balance can therefore be challenging for lactating women.”

Surprisingly enough if you consume more water your breast milk production does not necessarily increase(like my mother told me) instead the maternal health suffers and becomes at risk of dehydration.

Here’s how to get the right amount of water to maintain hydration while breastfeeding:

• Drink enough water to quench your thirst plus a bit more, since thirst is not a completely reliable indicator of fluid needs.
• Carry a water bottle with you in your diaper bag like this one from @realactivemovement

I get in the habit of drinking a glass of water every time I breastfeed, plus a couple more each day. Try to keep with the principle of when baby drinks, mother drinks. Mums who train also need more water due to replacing the extra bit from sweating it out as well!

The consensus generally is that sun exposure, in moderation, is good if you need an adequate dose of Vitamin D. 

“Vitamin D is a vitamin we produce in our skin that effects the amount of calcium the body absorbs and is important of bone growth and development.”

The primary status of vitamin D for the child during pregnancy and during breast feeding, is the mother’s vitamin D status.

Therefore, sun exposure becomes essential for pregnant women too as it aids in providing bone creation of the fetus. Moreover, a strong immunity for you and the baby also gets assured. Though too much sun due to higher hormonal levels makes your skin more sensitive than ever. 

Due to this potential risks of Sun exposure during pregnancy are:

Skin Cancer

Melasma 

Dehydration 

Folic acid absorption 

Pigmentation changes 

The next question that gets asked a lot is: 

IS IT SAFE TO WEAR SUNSCREEN?

Yes it is but be mindful of the ingredients.

“Sunscreens are categorized into two types, i.e. physical blockers and chemical blockers. Physical blockers are safe to use as they are a mixture of titanium dioxide and zinc oxide that together aid in reflecting back the harmful UV rays.

On the other hand, chemical blockers are not at all recommended for pregnant women. This is because these blockers contain ingredients that absorb the UV rays rather than reflecting them. And one of such ingredients is oxybenzone that is commonly found in chemical blockers. Oxybenzone has been known to penetrate through the skin and holds the potential to cause allergies, hormonal disturbances, and low birth weight especially in newly born baby girls.”

Healthy pregnant or breastfeeding women need to get between 300 to 500 additional calories per day to meet their energy needs and support the healthy growth of their baby.

During pregnancy or while breastfeeding your baby, be sure to eat a variety of healthy foods.

What Nutrients Do Pregnant or Breastfeeding Women Need?

The essential nutrients (including protein, calcium, carbohydrates, fibre, foelate, healthy fats, iodine, iron, vitamin A, vitamin b6, b12, C and D)to help you and your baby thrive. They're found in fresh fruits and vegetables, whole grains, nuts, beans, dairy products, and lean meats.

Sometimes trying to get that extra bit of fuel is troublesome so once a week we are going to share a recipe for a snack or meal that can be ready to go. Breastfeeding is quite time consuming so having something ready to go to enjoy is super important to help keep the right fuel going in.

This week we are sharing one of our favourite energy balls that are refreshing and a great source of protein.

Lime and Coconut energy balls

INGREDIENTS

• 1 cup packed pitted dates (soak in warm water first if very dry)
• 2/3 cup unsweetened fine coconut
• 2 tbsp fresh lime juice
• 1 tsp fresh grated lime zest
• 1 cup raw cashews

INSTRUCTIONS

• Place the cashews in a food processor and mix until mostly broken down.
• Add the dates and process until a dough forms.
• Add the coconut and lime and process until well mixed.
• Roll into balls and store in the fridge. Makes 15 balls.

Recipe from: Runningrealfood.com