The feeding journey can be equal parts beautiful and challenging. Breastfeeding and pumping can come with what feels like a never-ending set of demands — and these only intensify under the heat of the summer sun. Self-care, an essential part of parenting, becomes even more critical during these times. This article explores the importance of taking time to nurture yourself as a breastfeeding mother, and provides an in-depth guide on how to navigate this period while ensuring your well-being is not compromised.

Self-care as a phrase can be misunderstood—loaded with judgments of indulgence or selfishness. Certainly, it needs a rebrand — and parents in the United States certainly need a break, too. For breastfeeding or chestfeeding parents, self-care isn't just about personal wellness; it directly impacts the quality of care you provide to your baby. If you’re healthy, they’re healthy. If you’re happy, they’re happy. Makes sense to us!

In the heat of summer, breastfeeding mothers face unique challenges, making self-care practices vital. High temperatures can lead to dehydration, fatigue, and discomfort, all of which can potentially affect your ability to produce milk.

Hydration is the cornerstone of summer self-care, especially for breastfeeding mothers. The process of milk production requires additional fluid intake no matter what the temperature outside — and summer means more sweat, which means more hydration is necessary. Nursing parents should aim for at least eight to ten 8-ounce glasses of water each day, and increase this amount during particularly scorching temps. You may want to stock up on that Stanley you’ve seen trending on TikTok if you haven’t been influenced already.

Breastfeeding requires an additional 300-500 calories per day to support milk production. You’ve probably noticed how famished you can get while you’re feeding your baby — this is why! Summer is stone fruit season, watermelon season, and every other amazing summer fruit and vegetable season — so get your hands on some of these delicious and nutrient-dense treats. Extra points if they’re extra hydrating! Incorporate lean proteins, whole grains, and a colorful array of produce in your diet. A well-balanced diet not only keeps you energized but also enriches the quality of your breast milk.

Don’t let the pressure to bounce back prevent you from nourishing yourself during these early postpartum days. You deserve to feel fueled and healthy.

The combined demands of breastfeeding and dealing with summer heat can be physically draining. Try to align your sleep schedule with your baby's to get ample rest. An afternoon siesta can also help combat summer fatigue. If possible, share responsibilities with your partner or support network to ensure you're getting sufficient downtime.

This is also the time to experiment with adopting some restorative habits, like journaling, walking, meditating, or even waking up just a few minutes early to drink your coffee in peace.

While sunlight is a natural source of Vitamin D and beneficial for both you and your baby, it's important to practice safe sun exposure. Wear a broad-spectrum sunscreen (your baby can too if they’re older than six months, opt for protective clothing (the kind with UPF built in!), and try to limit direct sun exposure during peak hours (10 AM to 4 PM).

Take advantage of water-based activities to stay cool. A dip in the pool or a cool shower can be refreshing and help maintain your body temperature — plus, it’s a great way to reset after a particularly tough feed or meltdown. When indoors, make sure the environment is well-ventilated or air-conditioned.

Caring for a newborn, adjusting to postpartum hormones, and the demands of breastfeeding can take a toll on your emotional well-being. It's important to monitor your mental health closely during this period. If you're feeling persistently low, anxious, or overwhelmed, it's crucial to speak to a healthcare professional. Remember, reaching out for help isn't a sign of weakness but rather an act of strength and self-care.

Balancing the demands of breastfeeding with personal self-care can seem like a tightrope walk, especially during the hot summer months. But remember, your well-being is critical not just for you, but for your little one too. By adopting these summer self-care strategies, you can ensure that you're at your best to provide the best care for your baby. After all, a well-nourished and cared-for mother is the cornerstone of a healthy, happy baby.