What if I tell you that the simplest act of drinking water can be translated into a powerful act of self love—of expressing love to your body? But beyond that, properly hydrating—especially during the postpartum period—is so healing and helpful to a recovering body.

And I am not going to lie—I want my pre-pregnancy body back. While I am increasingly at peace with my postpartum body as it’s what made and birthed our sweet son, I would love a tight tummy and for my blue jeans to fit again. Adequate hydration, along with the inclusion of specific postpartum herbal teas and other tricks, can slowly and gently help get you back to where to you want to be—all while showing your body you genuinely care.

How Hydrated are You?

Have you had days where you realized you have barely sipped any water and it’s already well into the afternoon? How do you feel? Do you feel depleted? Do you start to crave things that aren’t necessarily good for you? Or are you falsely hydrating with coffee, soda, or even soda water (yes, I said soda water) and you don’t realize how dehydrated you are because you’re still frequently drinking something? Well, I will tell you that if you skimp out on water, thriving during the postpartum period will be that much more difficult.

Did you know that 70% of the United States is CHRONICALLY dehydrated—and we have access to some of the cleanest drinking water with no limits put on how much we could potentially drink (a vast contrast to many undeveloped countries). So why do we neglect ourselves proper hydration? And what is that doing to our body and mind?

Mild Dehydration, Specifically in the Postpartum Period, Can Lead to:

• Low Energy and Fatigue: Dehydration reduces blood flow and oxygen delivery to muscles and the brain, contributing to physical and mental fatigue in a time that’s already exhausting and demanding.
• Mood Swings and Increased Anxiety: Dehydration can elevate cortisol levels (the stress hormone), increasing anxiety, emotional instability, and may even exacerbate symptoms of the “baby blues.”
• Headaches and Brain Fog: Mild dehydration is a common cause of tension headaches and migraines, and can impair cognitive function, leading to difficulty concentrating or feeling mentally foggy.
• Digestive Issues: Lack of hydration slows digestion, leading to constipation—a common postpartum issue.
• Reduced Milk Supply: Proper hydration is essential for breastmilk production; even slight dehydration can lead to a decrease in milk supply!
• Dry Skin and Chapped Lips: Dehydration reduces moisture in the skin, leaving them feeling dry, flaky, or tight, thus contributing to a sense of overall discomfort.
• Weakened Immune Function: Dehydration hampers the lymphatic system, reducing the body’s ability to fight infections—especially important postpartum when immunity is often lower.
• Muscle Cramps and Joint Stiffness: Electrolyte imbalance from dehydration can lead to muscle cramps, which are especially uncomfortable after labor, and may also worsen postpartum joint pain or stiffness.
• Lightheadedness or Dizziness: Inadequate hydration can lower blood pressure, leading to episodes of dizziness or lightheadedness, especially when standing up quickly (postural hypotension).
• Poor Wound Healing: Dehydration slows down tissue repair, making it harder for the body to heal after childbirth, especially in cases of C-sections, tears, or episiotomies.

If you are already noticing any of these subtle (over even more blatant) symptoms, you may be behind on your overall water intake. Especially if you are breastfeeding, your body needs more water than a normal you—makes sense as you are not only replenishing your own recovering body, but you need excess fluids to create healthy and abundant breastmilk. If you are dehydrated, either your body will pull from you to supply milk for your baby (leading you to feel more depleted) or your supply may drop. While many claims have been made about specific foods and herbs having a direct effect on supply, properly hydrating is known to be one of the best ways (if not the best) to keep breastmilk supply in abundance.

So let’s making getting proper hydration in this critical period a priority! Below are my 10 Postpartum Hydration Tips that I have found to be helpful in my own healing journey and are supported by Ayurveda and modern science:

Modern Ayurvedic Postpartum Hydration Tips

1. Start your Day with a Full Glass of Warm Water: Fist thing in the morning, prepare warm (to slightly hot) water by mixing half boiling water with room temperature water (this is what I do to make it easy and fast). Drink the full 12-16 oz glass in a short time period to quickly hydrate and replenish after a full night of fasting, but to also help warm the body, increase circulation, enhance energy, stimulate elimination, boost metabolism, and gently detox the digestive organs. This is one of the best practices to incorporate daily for the rest of your life!
2. Sip Room Temperature or Warm Water: Drinking water at room temperature or warm is not only avoids disrupting digestion (agni), but it’s more hydrating than cold or iced beverages. Especially postpartum when vata is easily aggravated, avoid all things cold or iced to help the body recover and stay balanced. It’s also best to sip slowly throughout the day rather than chugging large amounts at once to allow proper absorption and prevent bloating.
3. Infuse Water for Dosha Balance: Infuse water with cucumber and mint to cool pitta, ginger and cinnamon to warm vata or invigorate kapha, lemon and basil to uplift kapha, or rose and maple syrup to calm vata or pitta.
4. Boost Electrolytes with Coconut Water: Rich in natural electrolytes, coconut water restores hydration and prevents fatigue. Drink it cool to pacify pitta and balance energy. Make it a tasty, refreshing mocktail by adding a pinch of Himalayan salt and lime for bonus minerals.
5. Include Herbal Teas for Nourishment: Mix up your hydration routines by supplementing with gentle, yet effective teas:
   1. Nettle, red raspberry leaf, oatstraw, and fenugreek tea help support lactation and recovery while providing gentle hydration.
   1. Fennel, coriander, and cumin tea (CCF tea) promotes digestion, reduces bloating, and supports milk flow.
6. Bring in Broth and Soups as Hydrating Meals: Bone broth or vegetable broth hydrates while providing essential nutrients for tissue repair. Season with Ayurvedic spices like turmeric, black pepper, and cumin to boost metabolism and immunity.
7. Use Chia Water as a Hydrating Snack: Soak chia seeds in water overnight for a fiber-rich, hydrating drink. It helps stabilize blood sugar and supports digestion. Add citrus with a drizzle of honey or maple syrup for an energy boost.
8. Prepare Postpartum Hydration Smoothies: Blend coconut water, fruits, leafy greens, and seeds (like flax or hemp) for a nourishing, hydrating smoothie, but warm it up by including digestive spices like cinnamon, ginger, or cardamom.
9. Milk Infusions for Hydration and Strength: A classical Ayurvedic remedy to restore energy, aid digestion, and even help with lactation is to prepare warm milk with dates, ghee, and saffron. Adding ashwagandha or shatavari can help to balance hormones and improve emotional well-being in the postpartum time.
10. Cool Down with Aloe Water: If you’re feeling the heat in the hotter, drier months, consider adding a spoonful of aloe vera juice to your water to hydrate, reduce inflammation, and soothe postpartum heat imbalances (pitta).

If you are not breastfeeding, you still need more water than your pre-pregnant self as you are still recovering from a monumental physically and mentally demanding event. So drink up. Find ways to make it more fun and appealing (like investing in a new water bottle that you absolutely love and trying out some flavoring tips mentioned above), and seek out ways to hold yourself accountable—like having your partner gently remind you or setting reminders on your phone (there is an app for everything these days!).