Hydration & Nutrition for Recovery
Hydration & Nutrition for Postnatal Recovery
Recovering after birth isn’t just about getting back to exercise—it starts with proper hydration and nutrition. Your body has been through an immense transformation, and fuelling it well can speed up recovery, boost energy, and support overall well-being.
This article explores why hydration is critical, how to balance key nutrients for healing, and simple ways to nourish your body even on the busiest days.
The Role of Hydration in Postnatal Recovery
Water is essential for healing, digestion, energy levels, and hormone regulation. Dehydration can lead to fatigue, headaches, poor concentration, and reduced milk supply (if breastfeeding) (Popkin et al., 2010).
How Much Water Do You Need?
At least 2.5-3 litres (85-100 oz) per day
If breastfeeding: Aim for 3-3.5 litres (100-120 oz) per day, as milk production is water-intensive (Neville et al., 2014).
Listen to thirst signals, but if you often forget to drink, keep a water bottle nearby as a reminder.
Signs You May Be Dehydrated:
🚩 Fatigue and low energy
🚩 Dizziness or headaches
🚩 Dark urine or infrequent urination
🚩 Dry skin and lips
Hydration Tip: If plain water feels boring, try herbal teas, coconut water, or infused water with lemon and mint. Soups and high-water foods (like cucumbers and watermelon) can also contribute to your daily intake.
Key Nutrients for Postnatal Recovery
Eating the right foods helps the body repair, replenish energy, and regulate hormones. Here’s what to prioritise:
1. Protein for Healing & Strength
Protein supports muscle repair, tissue healing, and immune function (Phillips, 2016). Aim for 1.2-1.6 g per kg of body weight (0.54-0.73 g per lb) daily.
Easy protein sources:
Eggs, Greek yoghurt, cottage cheese
Chicken, fish, lean beef
Lentils, chickpeas, tofu
Quick meal idea: Scrambled eggs with wholegrain toast & avocado
2. Healthy Fats for Hormonal Balance
Postnatal hormone shifts can impact mood, energy, and metabolism. Healthy fats support hormone production and brain function (Innis, 2016).
Best sources of healthy fats:
Oily fish (salmon, sardines) – rich in omega-3s for brain health
Nuts, seeds, avocados, olive oil
Quick meal idea: A handful of almonds & a banana for a balanced snack
3. Iron & B Vitamins for Energy
Low iron levels are a common cause of postnatal fatigue, especially after blood loss during birth (Milman et al., 2017).
Iron-rich foods:
Red meat, turkey, shellfish
Lentils, spinach, pumpkin seeds
Vitamin B12 sources:
Eggs, dairy, fish, fortified cereals
Quick meal idea: Spinach & lentil soup with wholegrain bread
4. Fibre & Complex Carbs for Sustained Energy
Instead of quick sugar fixes, focus on slow-digesting carbs to keep energy steady.
Great choices:
Oats, quinoa, sweet potatoes, brown rice
Beans, lentils, wholegrain bread
Quick meal idea: Overnight oats with Greek yoghurt & berries
5. Calcium & Vitamin D for Bone & Muscle Health
If you’re breastfeeding, your body pulls calcium from your bones to support milk production (Weaver et al., 2016). Vitamin D also plays a role in mood and immune function.
Sources of calcium & vitamin D:
Dairy, fortified plant milk, dark leafy greens
Sunlight exposure, eggs, oily fish
Quick meal idea: Greek yoghurt with nuts & honey
How to Eat Well When You're Tired & Busy
It’s easy to skip meals when juggling newborn care, but eating regularly is key to preventing energy crashes and mood swings.
Simple Strategies to Stay on Track:
✔ Batch cook & freeze meals – Soups, stews, or pre-cooked proteins make life easier ✔ Keep healthy snacks on hand – Nuts, boiled eggs, protein bars, fruit ✔ Hydrate consistently – Carry a water bottle and sip throughout the day ✔ Focus on small, frequent meals – Eating every 3-4 hours can help maintain energy
Final Thoughts
Hydration and nutrition play a huge role in postnatal recovery, energy levels, and overall well-being. By prioritising water, protein, healthy fats, and nutrient-dense meals, you can support your body’s healing and feel stronger each day.
Your body has done something amazing—nourish it with care, not restriction.
References:
Innis, S. M. (2016). Dietary omega-3 fatty acids and the developing brain. American Journal of Clinical Nutrition, 104(2), 623-635.
Milman, N., et al. (2017). Iron supplementation in pregnancy and postpartum. Nutrients, 9(6), 543.
Neville, C. E., et al. (2014). Breastfeeding, energy balance, and body composition in women. Advances in Nutrition, 5(6), 649-659.
Phillips, S. M. (2016). The impact of protein quality on muscle mass maintenance. Nutrition & Metabolism, 13(1), 1-9.
Popkin, B. M., et al. (2010). Water, hydration, and health. Nutrition Reviews, 68(8), 439-458.
Weaver, C. M., et al. (2016). Calcium requirements during pregnancy and lactation. Journal of Bone and Mineral Research, 31(12), 2213-2223.