Beat the Heat: Essential Summer Hydration Tips for Breastfeeding Moms

Summer is here, and while you're busy creating liquid gold for your little one, it's crucial to keep yourself properly hydrated during these warmer months. As a breastfeeding mama, your hydration needs are already elevated, and the blazing sun, sweat, and increased activity that come with summer can make staying on top of your fluid intake even more challenging.

When temperatures rise, your body works overtime to keep cool through increased sweating and respiration. For breastfeeding moms, this means you're losing fluids at an accelerated rate while still needing to maintain adequate milk production. Dehydration doesn't just affect your energy levels—it can also impact your milk supply, mood, and even digestion.

That afternoon slump? It might not be lack of sleep—it could be dehydration. That nagging headache? Yep, possibly dehydration. If you're feeling extra tired, irritable, or even experiencing a dip in milk output, it might be time to take a closer look at your hydration habits.

The good news? With some strategic planning, you can stay refreshed, energized, and continue providing that legendairy nutrition for your baby all season long.

Begin each morning with a large glass of water before you even think about coffee. (We know, we know, but trust us—it’s worth it.) Keep a water bottle by your bedside so you can hydrate immediately upon waking. This helps replenish fluids lost overnight and sets a positive tone for the rest of the day.

Fill multiple water bottles at the beginning of the day and place them in high-traffic areas—by the changing table, on your desk, next to your nursing chair. These visual cues are powerful reminders to drink regularly. Try finishing one bottle by mid-morning, another by lunch, and so on.

Drop frozen berries, grapes, or melon pieces into your water for natural flavor and cooling power. Not only do they make your water Instagram-worthy, but they slowly release flavor as they melt, keeping your drink fresh and interesting.

Hydration isn’t just about what you drink—it’s also about what you eat. Stock your fridge with snacks like cucumber slices, watermelon chunks, bell peppers, and celery sticks. These high-water-content foods help support hydration, and they pair perfectly with a little hummus or nut butter for staying power.

Get into the habit of drinking a glass of water before every nursing or pumping session. It’s an easy routine to remember, and it ensures you’re replenishing fluids regularly throughout the day. Many moms find this becomes second nature—and an easy way to keep hydration on autopilot.

Water is essential, but in summer, hydration means more than just H2O. When you're sweating more and breastfeeding around the clock, you're also losing valuable electrolytes—minerals like Sodium, Potassium, Magnesium, and Calcium—that help your body retain fluid and keep your muscles and nerves functioning properly.

If you’re drinking tons of water but still feeling tired, thirsty, or off, your body might be signaling that it needs electrolyte support.

• Fatigue or low energy despite drinking water
  
  
• Headaches or lightheadedness
  
  
• Muscle cramps
  
  
• Excessive thirst even after drinking fluids
  
  
• Dizziness or weakness

Need a hydration hero that actually tastes amazing and supports your breastfeeding journey? Say hello to She’s Thirsty® —our coconut water electrolyte mix that was literally made for moms like you.

Packed with essential electrolytes, minerals, and immune-supporting vitamins, She’s Thirsty is your go-to for nourishing hydration that keeps pace with motherhood. And did we mention the taste? Our Retro Pop flavor delivers big nostalgic summer vibes with a tangy-sweet twist that makes staying hydrated feel more like a treat than a chore.

Whether you’re chasing a toddler around the backyard, pumping at work, or nursing in the middle of a heatwave, She’s Thirsty makes hydration easy, delicious, and yes—legendairy.

• Naturally sweetened with coconut water powder
  
  
• Packed with electrolytes for optimal hydration*
  
  
• Formulated with breastfeeding and pregnant mamas in mind
  
  
• Includes immune-supporting nutrients*
  
  
• Available in fun, fierce flavors that are totally mom-approved
  
  

Let’s be real—plain water can get boring, and sugary sports drinks? Not really your vibe. She’s Thirsty was made for modern moms who want clean hydration with a side of sass. So go ahead, make it part of your daily summer ritual—you deserve it.

Every mom’s routine looks different, so make a hydration plan that fits your lifestyle. Here are a few ideas to inspire your own custom strategy:

• Room-temp or iced? Choose whatever makes it easiest to drink more.
  
  
• Infused water, herbal tea, or flavored electrolytes? Rotate your options to prevent boredom.
  
  
• Straws and fancy cups? Never underestimate the motivational power of a cute water bottle.
  
  
• On-the-go packs? Keep a stick of She’s Thirsty in your diaper bag for hydration anytime, anywhere.
  
  

The goal is to make hydration feel fun and doable—not one more thing to stress over. When you find options you actually look forward to drinking, you're way more likely to keep those hydration goals going strong.

Your hydration needs may change from day to day based on weather, activity level, and how frequently you’re nursing. On hotter days or when you're outside more, increase your fluid intake accordingly. And don’t forget to give yourself grace—some days you’ll nail your hydration goals, and others… well, life happens.

Pay attention to early signs of dehydration like dry mouth, fatigue, or darker-colored urine, and respond quickly with water, electrolytes, or hydrating foods. Staying in tune with your body’s needs is one of the most empowering things you can do as a mom.

Here’s your permission slip to take care of you. Hydration is more than a wellness trend—it’s a daily act of self-care that keeps you energized, clear-headed, and nourished while you do the most important job on the planet.

So whether you’re sipping on ice water with lemon, enjoying a fruity mocktail, or mixing up a glass of She’s Thirsty Retro Pop, know this: every drop you drink supports not just your body, but your baby too.

Summer hydration doesn’t have to be complicated. With a few simple strategies, delicious tools, and a little bit of intention, you can beat the heat and feel your best all season long.

So drink up, mama—because staying hydrated isn’t just about quenching your thirst. It’s about fueling your body, your energy, and your ability to show up for your little one every day.

Here’s to a summer filled with sunshine, strong sips, and legendairy vibes. You’ve got this.