8 Best Electrolytes for Breastfeeding: Replenish & Rehydrate
Feeling constantly parched and drained while breastfeeding? You're not alone. We've prepared the best electrolytes for breastfeeding to replenish your body and boost your milk supply.
Published March 13, 2025.
Breastfeeding is an incredible journey, but it's also incredibly demanding. You're pouring out vital nutrients and fluids, and if you've ever felt utterly drained after a feeding session, you're not alone.
The problem? Your body is losing electrolytes at an accelerated rate, leaving you feeling fatigued and dehydrated and potentially even impacting your milk supply. We know the agitation: That constant thirst, the nagging headache, the feeling of just being utterly depleted.
But there's a solution. In this article, we'll explore the best electrolytes for breastfeeding, helping you understand how to replenish those crucial minerals, rehydrate effectively, and reclaim your energy.
» Stay hydrated while breastfeeding with electrolyte drops
How Breastfeeding Affects a Mother's Hydration
The physiological changes involved in milk production (Lactogenesis) and secretion (Galactopoiesis) make breastfeeding uniquely demanding for a mother.
Breast milk contains all the nutrients the baby needs to grow during the first six months [1]. But, it is also about 88% water [2], resulting in a significant fluid loss of up to 600–700 mL/day [3] compared to non-lactating women.
The body also recruits hormones to make lactation lactation possible, impacting the mother’s hydration and electrolyte balance.
» Discover the best ways to add electrolytes to your water and rehydrate
Risks of Dehydration After Giving Birth
Clinical observations show a couple of effects of dehydration on mothers postpartum. Here are some of them:
- Dehydration can slow the healing process and increase the risk of complications [1].
- Mild dehydration affects cognitive performance, including concentration and memory [2], which is crucial for moms managing breastfeeding and infant care.
- Dehydration increases the risk of UTIs, which are common postpartum due to physiological changes and potential catheter use during delivery [3-4].
- One study showed that mothers who don't address their dehydration have decreased milk production, fatigue, muscle cramps, headaches, dry mouth, and nausea [5].
- Following a C-section, surgical stress and blood loss cause stress for recovering mothers. Proper hydration and electrolyte balance are crucial for tissue repair and recovery, especially after perineal tears.
- Tandem nursing mothers (nursing multiple children of different ages) have higher hydration needs. Breastfeeding beyond a year increases milk's fat and energy content compared to term or preterm milk.
- Mothers producing a high milk volume also lose more fluids and electrolytes through lactation [2].
» Read our essential guide on nutrition during pregnancy
8 Best Electrolytes for Breastfeeding M
1. Magnesium
Magnesium supports muscle relaxation, reduces postpartum cramps, and helps you get more energy. It also regulates stress hormones and improves sleep quality, which is crucial for postpartum recovery and lactation.
The recommended daily dose of magnesium for breastfeeding mothers is 310–360 mg [1]. This requirement remains relatively stable but may increase slightly if the mother is under stress.
How to Deal With Magnesium Deficiency
Signs of magnesium deficiency include:
- Muscle cramps
- Fatigue
- Irritability
- Insomnia
- heart palpitations (severe deficiency)
- migraines (severe deficiency)
- reduced milk supply (severe deficiency)
Magnesium in breast milk supports the baby’s bone development, muscle function, and nervous system. Low maternal magnesium may affect the baby’s sleep patterns and nutrient absorption.
To get more magnesium, you can include:
- Leafy greens
- Nuts
- Seeds
- Whole grains
- Legumes
Important Note: Magnesium citrate or glycinate supplements are effective, but you should take them only if your doctor prescribes them.
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Learn More2. Sodium
Sodium is essential for fluid balance, nerve function, and muscle contractions [1]. During lactation, it regulates blood volume and supports milk production. Postpartum helps rehydrate and reenergize mothers from childbirth and breastfeeding by ensuring proper nutrient transport.
The recommended daily amount of sodium for lactating mothers is 1,500–2,300 mg [2], which is similar to that for non-lactating women. This requirement doesn't change much as your baby grows or as you adjust how frequently you breastfeed.
But, individual sodium needs may vary based on activity level, sweat loss, and overall health. That's why you should monitor your salt intake and avoid excessive processed foods.
How to Deal With Sodium Deficiency
Sodium deficiency is known as hyponatremia, and its symptoms include:
- Fatigue
- Muscle cramps
- Headaches
- Nausea
- Confusion
- Dizziness
- Low blood pressure
- Irregular heartbeat.
Sodium levels in breast milk are tightly regulated, so maternal intake does not drastically affect the baby. But, balanced sodium levels ensure proper hydration and milk production, indirectly supporting the baby's nutrition.
To improve sodium intake, there are a few natural sources like:
- Table salt
- Seafood
- Dairy
- Vegetables like celery and spinach.
- Electrolyte drinks
- Mineral drops
Important Note: Processed foods are high in sodium but should be eaten moderately!
» Learn how much water you should drink in each pregnancy trimester
3. Potassium
Potassium balances fluids boosts muscle function and improves nerve signaling, which helps sustain energy levels during lactation. This mineral also regulates blood pressure by hydrating and supports cardiovascular health, helping your body adapt to the physical demands of breastfeeding.
The recommended daily amount of potassium for breastfeeding mothers is 2,800 mg [2]. This requirement stays relatively stable as you change the breastfeeding frequency, but individual needs may vary based on diet, activity level, and overall health.
How to Deal With Potassium Deficiency
Early signs of potassium deficiency include:
- Muscle weakness
- Fatigue
- Cramps
- Irregular heartbeat
- Constipation (severe deficiency)
- Tingling (severe deficiency)
- Numbness (severe deficiency).
Potassium in breast milk supports the baby’s muscle and nerve development, hydration, and electrolyte balance. Adequate maternal potassium levels ensure the baby receives sufficient amounts through milk, promoting overall growth and well-being.
To get more potassium, you can eat more:
- Bananas
- Sweet potatoes
- Spinach
- Avocados
- Beans
Important Note: Supplements for potassium deficiency aren't necessary with a balanced diet, but you can take potassium chloride supplements if your doctor prescribes them.
» Check out the telltale signs of dehydration during pregnancy
4. Calcium
Calcium supports muscle function, nerve transmission, and milk production and helps prevent maternal bone density loss. During postpartum recovery, this mineral reduces fatigue and supports energy metabolism, as it plays a role in cellular energy production [1].
The recommended daily amount of calcium is 1,000–1,300 mg [2], depending on age and diet. This requirement is consistent regardless of how frequently you breastfeed, as calcium is essential for your and your baby's health.
How to Deal With Calcium Deficiency
Signs of calcium deficiency include:
- Muscle cramps
- Fatigue
- Brittle nails
- Tingling in the fingers
- Bone pain (severe deficiency)
- Frequent fractures (severe deficiency)
- Dental issues (severe deficiency)
Calcium in breast milk supports the baby’s bone development, nerve function, and muscle growth. Mothers who get enough directly influence the baby’s calcium levels, promoting their and their baby's well-being.
You can get more calcium by including:
- Dairy products (milk, yogurt, cheese)
- Leafy greens (kale, spinach)
- Fortified plant-based milks and almonds.
Important Note: Supplements like calcium carbonate or citrate can help meet daily needs, especially for those with dietary restrictions.
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Learn More5. Chloride
Chloride maintains fluid balance and digestion, as well as nerve and muscle function. Adequate levels sustain energy by maintaining electrolyte balance, which is vital for the physical demands of breastfeeding [1].
The recommended daily amount of chloride for breastfeeding mothers is around 1500–2,300 mg [2], similar to that for non-lactating women. This requirement stays stable if you change the breastfeeding frequency, but you may need more or less based on your diet, sweat loss, and overall health.
How to Deal With Chloride Deficiency
Signs of chloride deficiency include:
- Muscle cramps
- Fatigue
- Weakness
- Nausea (severe deficiency)
- Vomiting (severe deficiency)
- Irregular heartbeats (severe deficiency)
Chloride in breast milk supports your baby’s fluid balance, digestion, and nervous system development. So, maintaining adequate levels ensures your little one receives optimal nutrition and hydration, promoting healthy growth and development.
Dietary sources of chloride include:
- Table salt (sodium chloride)
- Seaweed
- Tomatoes
- Celery
- Olives
Important Note: You get enough chloride through a balanced diet, but electrolyte supplements can help if your doctor considers dietary intake insufficient.
» Discover the difference between minerals and electrolytes
6. Zinc
Zinc is crucial for boosting immune function, tissue repair, and hormone regulation [1-2]. It also supports cell division and protein synthesis, which is essential for milk production.
The recommended daily amount of zinc for breastfeeding mothers is 12–13 mg [3]. This requirement varies depending on how often you breastfeed, but individual needs may vary based on diet, health, and zinc absorption efficiency.
How to Deal With Zinc Deficiency
Signs of zinc deficiency include:
- Frequent infections
- Slow wound healing
- Hair loss
- Loss of appetite
- Fatigue
Moms with low zinc can lead to deficiencies in the baby, increasing the probability of infections and developmental delays. You should get more zinc to promote your baby's healthy weight gain and cognitive development.
To get more zinc, you can eat:
- Oysters
- Red meat
- Poultry
- Beans
- Nuts
- Whole grains
Important Note: If you're looking for supplementation, zinc gluconate or citrate are the best. But, consult a healthcare provider before taking them to avoid exceeding the upper limit of 40 mg/day, which can cause toxicity.
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Learn More7. Phosphorus
Phosphorus is vital for energy metabolism, as it helps produce ATP, the body’s primary energy molecule. During lactation, it supports milk production and bone health, compensating for calcium and phosphorus transferred to breast milk.
The recommended daily amount of phosphorus for breastfeeding mothers is 700 mg [2]. This requirement remains stable regardless of how often you breastfeed frequency or the baby’s growth, as phosphorus levels in breast milk are tightly regulated.
How to Deal With Phosphorus Deficiency
Signs of phosphorous deficiency include:
- Muscle weakness
- Fatigue
- Bone pain
- Loss of appetite
- Impaired milk production (severe deficiency)
- Irritability (severe deficiency)
- Numbness (severe deficiency)
Important Note: These symptoms often overlap with other nutrient deficiencies, so a healthcare provider should confirm if you have low phosphorus levels through blood tests [3].
Phosphorus in breast milk supports the baby’s bone development, cellular energy production, and overall growth. But, imbalances (excess or deficiency) in maternal phosphorus can affect milk quality, impacting the baby’s skeletal and metabolic health. That's why a balanced diet is crucial.
To get more phosphorus through your diet, eat:
- Dairy products
- Meat
- Fish
- Eggs
- Nuts
- Seeds
- Whole grains
Important Note: If you're looking for supplementation, phosphorus is often found in multivitamins or prenatal formulas. But be careful, as excessive intake can disrupt calcium balance, so consult your doctor to find out if it's appropriate for you.
» Understand the minerals you get from tap water
8. Bicarbonate
Bicarbonate maintains your breastmilk acidity [1] during lactation, which is crucial for metabolic processes and energy production. It supports postpartum recovery by improving digestion and neutralizing excess stomach acid, reducing discomfort.
Adequate bicarbonate levels also enhance physical stamina, which is vital for breastfeeding mothers managing increased energy demands. There’s no specific daily intake for bicarbonate, as the body produces it naturally.
How to Deal With Phosphorus Deficiency
Here are some signs of bicarbonate imbalance:
- Fatigue
- Muscle weakness
- Digestive issues like acid reflux.
- Metabolic acidosis (severe imbalances) is marked by rapid breathing, confusion, or lethargy and requires medical attention [2].
Bicarbonate in breast milk regulates the baby’s digestive system, reducing acidity and preventing colic or reflux. You should ensure a balanced diet to maintain optimal bicarbonate levels, which indirectly promotes your baby’s comfort and overall health through breast milk.
The body naturally produces bicarbonate, but you can also eat more:
- Leafy greens
- Citrus fruits
- Whole grains
Important Note: You can use Baking soda (sodium bicarbonate) sparingly as a supplement, but avoid excessive intake and consult your doctor before you start taking it.
» Find out how to get the most essential minerals into your body
Hydration Options for Breastfeeding Mothers
While regular water and a balanced diet are typically sufficient for most mothers; those experiencing significant dehydration or electrolyte loss may need additional support.
Electrolyte Powders
If you're breastfeeding, you can safely drink Pedialyte electrolyte powder, which is specifically formulated to replenish fluids and electrolytes. Compared to sports drinks, it this electrolyte supplement is sugar-free and has a more balanced electrolyte profile, which is ideal for lactation.
But, Pedialyte has several limitations:
- It lacks nutrients like calcium and magnesium
- Can be costly
- This may cause imbalances with overuse.
Mineral Drops
If you're looking for alternatives, mineral drops like the MAYU Essential Minerals Drops offer more cost-effective hydration options with a broader range of nutrients.
Their natural, sugar-free composition makes it a healthier alternative to typical electrolyte drinks, while its convenience helps you stay hydrated and reduce fatigue even on the go.
Important Note: When choosing a hydration solution, consider your specific needs and consult your healthcare provider. They will help you find the option that best supports both your recovery and breastfeeding journey.
Homemade Drinks
Coconut water is an excellent hydrating homemade drink for breastfeeding moms because it is rich in natural electrolytes like potassium, sodium, and magnesium. These electrolytes help maintain fluid balance, prevent dehydration, and support milk production.
Here’s why coconut water is especially beneficial for breastfeeding mothers:
- Replenishes lost fluids: Breastfeeding increases water loss, and coconut water helps restore hydration more effectively than plain water.
- Provides essential minerals: It contains potassium, sodium, and magnesium, which aid in muscle function, nerve health, and hydration.
- Supports energy levels: The natural sugars in coconut water offer a mild energy boost without the crash of sugary drinks.
- Helps digestion: It can soothe the digestive system and prevent constipation, which is common postpartum.
For best results, drink fresh coconut water or choose brands without added sugars or artificial ingredients. It’s a natural and refreshing way to stay hydrated while nursing!
» Discover the the benefits of electrolyte water for your health
Risks of Electrolyte Overconsumption for Breastfeeding Mothers
Although uncommon, excessive intake of electrolyte supplements may have adverse effects, particularly when used regularly without medical guidance.
Warning Signs of Excessive Electrolyte Intake
Swelling (Edema):
Excess sodium can lead to fluid retention, causing noticeable swelling in the hands, feet, or face. This condition, known as edema, can increase blood pressure and strain the cardiovascular system.
Swelling may also cause discomfort and limit mobility, making it harder for you to care for your baby.
Muscle Weakness or Cramps:
Excessive potassium intake (hyperkalemia) can disrupt muscle function, leading to weakness, cramps, or even irregular heart rhythms. These symptoms can interfere with daily tasks, including caring for your baby.
» Check out the best times to drink water for optimal hydration
Nausea and Vomiting:
Overconsumption of electrolytes, especially magnesium, can irritate the gastrointestinal tract, causing nausea, vomiting, or diarrhea. These symptoms can disrupt hydration and nutrient absorption, worsening fatigue and weakening the ability to maintain adequate milk production.
Confusion or Fatigue:
Severe electrolyte imbalances can affect neurological function, resulting in confusion, dizziness, or extreme fatigue. You may have trouble focusing, making decisions, or caring for your baby.
How to Prevent Electrolyte Overconsumption
Most lactation specialists recommend reserving electrolyte supplements for when you're truly dehydrated instead of using them preventatively. If you have any of these symptoms while supplementing, stop using them and consult your healthcare provider immediately.
For most breastfeeding mothers, plain water and a balanced diet provide adequate hydration without the risk of electrolyte imbalance.
» Learn to check for dehydration at home
Staying Hydrated Naturally
Replenishing electrolytes while breastfeeding is vital for both you and your baby. Choosing the right sources—whether from food, natural remedies, or supplements—helps combat dehydration and fatigue.
Staying hydrated supports milk supply and overall well-being. Prioritize self-care, listen to your body, and consult a healthcare provider or lactation consultant for personalized advice.
For a natural hydration boost, try Mayu Water Essential Minerals Drops. Packed with 70+ ionic trace minerals, they’re all-natural, vegan-friendly, and free from sugars or preservatives—perfect for balanced hydration while breastfeeding.
Replenish Vital Nutrients
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Buy NowFAQs
Can I drink electrolytes when breastfeeding?
Yes! Electrolytes help replenish lost fluids, prevent dehydration, and support postpartum recovery.
Drinking electrolyte-rich beverages like coconut water, bone broth, or an electrolyte powder can be beneficial.
What drinks are good for hydration while breastfeeding?
Water is essential, but you can also stay hydrated with coconut water, herbal teas, milk, bone broth, and electrolyte drops. Avoid drinks high in sugar or caffeine, as they can dehydrate you.
What is the best supplement to take while breastfeeding?
A high-quality postnatal multivitamin with iron, DHA, calcium, magnesium, and vitamin D is a great choice.
Always check with your healthcare provider to find the best option for you!
How can I boost my immune system while breastfeeding?
To strengthen your immune system, focus on a nutrient-rich diet with vitamin C (found in citrus fruits), vitamin D (from sunlight or supplements), and zinc (found in nuts and seeds).
Staying hydrated and getting enough rest also play a key role.
Is magnesium safe while breastfeeding?
What can I take for energy while breastfeeding?
Electrolytes, iron, B vitamins (especially B12), and omega-3s (DHA) can help fight fatigue.
Staying hydrated and eating nutrient-dense foods like nuts, seeds, and lean protein also boost energy levels.
Remember to talk to your doctor before starting supplements!
Can I take zinc while breastfeeding?
Yes! Zinc supports immune health, wound healing, and hormone balance.
Breastfeeding moms need about 12 mg of zinc daily from food sources like meat, beans, and nuts or from a supplement.
Disclaimer: The information published by Mayu Water is not a substitute for the expert knowledge, advice, and recommendations of trained professionals. We strongly recommend consulting with industry experts and primary or scientific sources before making any health, research-related, or other important decisions.
