Want to Stay Hydrated This Summer? Make a Mocktail!

Staying hydrated while breastfeeding is so important. The good news? It can be delicious, too. 

When it comes to supporting your breast milk supply, one of the best things you can do is stay hydrated. Breast milk is composed of about 88% water — so it’s critical that you’re replenishing what your body is sharing with your baby, and drinking more than you normally would! 

This is especially important when the weather gets warmer (since you’re likely to sweat more), and even more important if you’re someone who walks a lot or exercises outdoors.

What to Keep in Mind

While your hydration needs will vary based on how humid your surroundings are, how high the temperature gets, and how active you are, there are a few rules of thumb: 

• You should drink enough so that you’re not feeling thirsty (if you’re thirsty, you’re already a little bit dehydrated!) 
• Aim to drink a cup of water during every feeding or pumping session (this is especially doable if you’re using a hands-free pump!)
• Your urine should be light in color, since this is an indicator of proper hydration (anything that’s dark or bright yellow means you’re not getting enough!)
• You should be going to the bathroom about every 90 minutes if you’re getting enough liquids (more than that is fine!) 

What to Avoid 

As the mom of a young baby, you’re probably in need of some caffeine. We get it! But remember: caffeine (found in coffee, tea, and many energy drinks) is a diuretic, so you’ll want to make sure that you consume it in moderation. 

A few other pointers: 

• Drinking too much water before bed will likely disrupt your sleep, so try to load up on water (fill those reserves!) earlier in the day 
• Try to avoid sugary drinks, since sugar can reduce the amount of fluid that your body retains 
• It is possible to be overhydrated, which can have a negative impact on your supply as your body works to restore its electrolyte balance 

What to Drink 

Beyond water (which should definitely be your primary source of hydration) and that necessary cup (or two) of iced coffee, there are tons of alcohol-free options that are a fun and festive way to stay hydrated during the summer months. 

Below, check out some of our favorite recipes and get mixing! 

Strawberry Lemonade Spritzer

Ingredients

Handful of washed strawberries (these can be blended or muddled, your choice!)

Juice of one lemon 

Can of Fresca (flavored seltzer would be great too!)

Basil sprigs for garnish 

 

Roseberry Soda

Ingredients

12 oz raspberry soda (we love Poppi’s “Raspberry Rose” flavor)

Two fresh strawberries stemmed and halved

Rose petal ice cubes* (you could also use an edible flower like nasturtium)  

Fresh mint sprigs

Strawberry for garnish

*Tip: to suspend the petals in the ice, fill an ice tray a quarter of the way with water, place the petal in the middle, and fill the rest of the way 

 

Watermelon Mint Soda 

Ingredients

Two fresh mint leaves, plug more for garnish

¾ cup watermelon juice 

½ cup club soda 

Ice cubes (we love crushed ice here!)

Small watermelon slice for garnish 

 

Coconut Water Mocktail

Ingredients

Six mint leaves

6 ounces coconut water chilled

½ ounce ginger honey syrup*

½ lime juice 

Ice cubes 

*To make: simmer ½ cup honey, ½ cup water, and a knob of ginger for ~30 minutes 

 

Tropical Summer Punch

Ingredients

8 oz peach or mango coconut water  

1 oz lime juice

3/4 oz grenadine

Splash of club soda

Mint 

Orange slices for garnish

 

Stars & Stripes

Ingredients

64 ounces white grape juice 

12 ounces lemon-lime soda

1 pint of blueberries

1 quart of sliced strawberries*

(This makes a lot… perfect for sharing with friends!)

*To make: combine water and sugar over medium heat until sugar dissolves; add 2 cups quartered strawberries, bring to a boil, and let simmer until combined

 

Cheers!

Save these recipes and make our mocktails a part of your summer hydration routine.