top of page

Breastfeeding in the Summer: How to Stay Nourished, Cool, and Comfortable

ree

Breastfeeding during the intense summer heat can be truly challenging, physically exhausting and emotionally draining. I’m not here to discourage you, quite the opposite. I want to acknowledge your strength. Caring for a little one while managing the summer heat, sleepless nights, and the demands of breastfeeding takes courage and resilience.


To every mother out there: you are a hero. What you’re doing is extraordinary. And I’m here to share ways to make breastfeeding on hot summer days easier , and maybe even enjoyable.

Often, the physical and emotional fatigue you feel comes from a lack of essential nutrients or hormonal imbalances, which are directly affected by your diet, hydration, and sleep. Believe it or not, a shortage of certain nutrients can even raise your stress levels and increase the risk of anxiety.


Summer is a season of bright sunshine, longer daylight hours, and more opportunities to enjoy the outdoors. However, the warmer weather also brings challenges for breastfeeding mothers and their babies, including higher temperatures and increased perspiration. With intentional planning, you can maintain proper hydration, adequate nutrition, and comfort for both you and your little one throughout the hotter months.



1. Nutrition: Supporting Your Body in Warm Weather


Breastfeeding naturally increases your body’s nutritional and fluid needs all year round. In summer, these demands become even more critical due to greater fluid loss through sweating. Keeping yourself well-nourished and hydrated is essential, not only to preserve your own health but also to ensure a consistent and quality milk supply.


Practical nutrition tips:


  • Keep hydrated: Aim for 8–12 cups of water daily, drinking each time you nurse. For variety, infuse water with fruits like lemon, cucumber, or berries.

  • Restore electrolytes: Replace lost sodium and potassium with snacks like bananas, oranges, nuts, or yogurt.

  • Include hydrating superfoods: Watermelon, berries, cucumbers, leafy greens, tomatoes, and zucchini offer both nutrients and hydration.

  • Blend smoothies: Combine fresh fruits, vegetables, and especially berries for a nutrient-packed, refreshing drink.

  • Supplement wisely: If recommended by your healthcare provider, take postnatal or breastfeeding supplements to help maintain optimal nutrient levels.

  • Choose light, balanced meals: Chilled pasta salads, quinoa bowls, and wraps with lean proteins help you stay satisfied without feeling overheated.

  • Snack smartly: Small portions of dried fruits, dates, nuts, cheese sticks, boiled eggs, nut butter with apple slices, or Greek yogurt give quick, lasting energy.


ree


2. Clothing and Skin Care: Staying Cool and Protected


The right clothing and skin protection can make breastfeeding in summer far more comfortable.


What to consider:


  • Natural fabrics: Cotton, bamboo, and linen improve airflow and absorb sweat.

  • Layering for easy access: Nursing tanks under light shirts or kimonos allow discreet feeding.

  • Supportive, breathable bras: Choose wireless nursing bras in lightweight fabrics.

  • Sun protection: Use a broad-spectrum sunscreen safe for breastfeeding mothers, wear a wide-brimmed hat, and opt for lightweight long sleeves outdoors.

  • Hydrate your skin: Apply a light, non-greasy moisturizer after bathing to prevent dryness caused by heat and sun.



3. Pumping: Tips for Hot Weather


Expressing milk in summer requires extra care for comfort and safety.


Strategies:


  • Stay cool while pumping: Use a fan, a cool cloth on your neck, or pump in an air-conditioned space.

  • Store milk safely: Keep expressed milk in insulated coolers with ice packs, especially when traveling.

  • Maintain hygiene: Clean pump parts promptly, or use sanitizing wipes if washing immediately isn’t possible.



4. Comfort for Mother and Baby


Little adjustments can help make feeding sessions more comfortable in the heat.


Helpful ideas:

  • Place a thin muslin cloth between your skin and your baby’s to reduce stickiness.

  • Use a breastfeeding pillow to improve posture and minimize fatigue during longer feeds.

  • Feed in shaded areas outdoors, or use a breathable nursing cover.

  • Take cooling baths or enjoy gentle swimming sessions to refresh and relax your body.

  • Watch for dehydration signs in your baby, such as fewer wet diapers, dry lips, or unusual fussiness, and feed more frequently if needed.



5. Mental Well-being in the Heat


Your emotional comfort is as vital as your physical care.


Suggestions:

  • Plan longer feeding sessions during cooler times like early morning or late evening.

  • Accept help with household tasks or errands to ease your burden.

  • Practice meditation, connect with others, and engage in your favourite hobbies to maintain balance in your life as a mother

  • Embrace the season’s small joys , ice cream while nursing outdoors, park picnics, or serene morning walks.



In summary: With smart nutrition (including healthy smoothies, supplements, and healthy snacks), breathable clothing, sun and skin protection, and cooling strategies, you can make breastfeeding during summer not only manageable but even enjoyable — for both you and your baby.

 
 
 

Comments


nutriaware

27 Old Gloucester Street, London, WC1N 3AX

sara.nutriaware@gmail.com

00447534835113

456-789-1234

  • Instagram
  • Facebook

©2024 by Sara Dedeche.

bottom of page