Tips for thriving in summer with a breastfed newborn

Midwife, lactation consultant and mum of five, Stephanie Callaghan-Armstrong talks all things breastfeeding: the summer edition.

So, summer is here! It’s definitely my favourite season and sunny, warm weather seems to make everything ‘baby’ so much easier too right?! After what felt like an endless winter with a lot of sickness and struggle for many young families, it's lovely for it not to be so cold at night to get up to breastfeed when it feels like everyone else in the whole world is snuggled up sleeping. Evenings are lighter, you can go out for sunny walks without all the layers, and baby can have nappy-off time on a blanket outside, bliss!

Summertime does also get hot and humid though, which can be a challenge with babies, not to mention we're all so busy with Christmas and holidays; trying to do all the extra things we need to do while still having a small baby to care for and feed, as well as looking after ourselves. It can be a lot.

HYDRATION

Let’s talk about hydration first which really is key for both breastfeeding mamas and babies in summer! Hot weather means hydration requirements are massively increased. Always have a water bottle always on hand to drink between and during breastfeeds.

We sweat more during summer (including those horrible night sweats  postpartum) with hot days and nights and being out and about with your little hot water bottle attached to your breast or in a front pack. Not having enough fluids can lead to headaches or low energy levels. You need two litres of water or more a day if you are exclusively breastfeeding – this is approximately a glass of water each feed with more in between. Make it enticing – have a cold jug of water in the fridge at all times to fill up your glass or bottle with, add mint leaves, fresh fruit, a splash of lime. I like to make pretty ice cubes with berries and mint. When I was in the Islands recently they showed me how to slice up fruit in shapes for the freezer to make drinks exciting. You drink way more water when it’s fun!

Diluted juice is also okay in moderation but try to avoid sugary drinks that don’t really quench your thirst. It may lead to infections like thrush, which can present in both mum and baby. An increased sugar consumption can also unsettle breastfed babies.

Herbal teas served cold with ice are delicious and hydrating. Avoid too much caffeinated tea, coffee or energy drinks, especially later in the day as these can also cause baby to be irritable. Furthermore, caffeine also has a diuretic effect which is dehydrating so will have the opposite effect. In saying that, ‘coffee is life’ for many tired mums, especially in the silly season, so all in moderation!

Alcohol is not recommended with breastfeeding as it crosses over into your milk supply. Babies don’t have a mature blood-brain barrier to help protect their brains from the molecules they ingest through your milk, so while it’s only a small amount that crosses, it’s best avoided. If you do want to have summer alcoholic drinks, it’s best to have a drink immediately after breastfeeding. Maybe spritz it so you are drinking very low alcohol amounts or better yet, make pretty mocktails so you don’t feel like you’re missing out.

The rule of thumb I teach is blood alcohol = milk alcohol! If you have an alcoholic drink with food after feeding, and baby feeds several hours later, you are likely fine to breastfeed. The alcohol content in your milk decreases with time, not whether you pump or feed or not. If you drink higher alcohol quantities, pre-express milk for baby to have instead, and express in place of the next breastfeed and then discard it. It’s really important to express when baby was due their feed, both for your comfort (reducing the risk of mastitis or breast engorgement) and also maintaining milk supply (missing feeds sends a feedback message to your brain to reduce your milk supply).

BABIES AND HYDRATION

For baby, they too have increased fluid requirements in summer. Do babies need water? The short answer is no. Breast milk is made up of nearly 87% water, plus all the other nutrients baby requires for optimal nutrition, so it’s extremely hydrating and also nourishing. If we feed babies with water instead of milk, they miss out on all the other nutrition from breast milk. Other nutrients in breast milk include *7% carbohydrates containing sugars and lactose, 1% proteins and 4% fats and long chain fatty acids, plus many more vitamins, minerals, enzymes, immunoglobulins and probiotics. Believe me when I say breast milk is an incredible first superfood for your baby. It’s literally the best nutrition-packed smoothie ever. On a recent online conference I attended, we were reminded that as mammals, our milk is made especially for our own human babies with their unique requirements, based on rate of growth, brain development, and aids in protection against pathogens. It’s so worth it to consider breastfeeding into the second year of life if you can, as per the World Health Organisation Code. I always say however, every mum is a superstar and I truly support whichever way you choose to feed your baby. There are many reasons why babies are fed breast milk substitutes, but as a lactation consultant and midwife, my writing is about promoting and supporting breastfeeding, and that’s something I personally am extremely passionate about (in case you hadn’t already guessed!).

Feeding on demand is the best way to keep baby hydrated. They may ask for shorter feeds more frequently when it’s particularly hot. Watch for signs of dehydration – how many wet nappies is baby having? A well hydrated baby should be having wet nappies after each feed. If you notice less wet nappies, try adding an extra feed in or feed more often during the day and early evening. 

For an older baby who is on solids, giving baby a sipper cup with water or expressed breast milk with a few ice cubes in can be cooling and is a good way to introduce baby to drinking water. It is not recommended to give baby juice, even diluted as it can cause their wee baby teeth to decay. Babies may also enjoy frozen fruit or veges (or ice cubes) wrapped in muslin or a mesh feeder, or a cold teether to help them cool off.

SURVIVING THE FESTIVE SEASON

All the catch ups, shopping, decorating, cooking, baking, and lining up for baby’s first Christmas photo with Santa can be utterly exhausting for anyone, let alone a breastfeeding mama! But the beauty of breastfeeding is you literally have it on tap for baby wherever you go.

Plan out your lead up to Christmas so you get a good mix of days/evenings out, with lots of home time too. Both you and baby will get way less tired if you’re not out day after day and into the evenings. Being on the go can risk a drop in milk supply because you’re less effective at emptying your breasts. 

Maybe some days instead of taking baby everywhere you can pump milk for one feed and leave bubs with another caregiver, so you can get out and hoon through some of the errands on your own. If you do need to spend a day or more at the mall, plan out feeds and breaks for baby out of the buggy or car seat. Parent rooms are really good places to quietly breastfeed and give yourself a sit down and a break too. The back seat of the car can also be a place to take some time out with baby for feeds and rest. Make sure you remember to eat and drink too so you don’t go home feeling wrecked. Self-care for all mums is so important especially at the ‘most wonderful time of the year’!

Decorate the house early if you can so you are able to enjoy it and it doesn’t become a last minute rush or not at all. Christmas is about traditions and making memories so it’s always great to make the effort in my experience.

Maybe do a ‘lite’ version the year you have a new baby to keep it simpler and possibly enlist family and friends to help and make it into a fun evening where you can sit with baby on the breast and delegate how you want them to decorate (I do that now with bigger kids if I’m honest: a treat platter, grape bubbles and Christmas music, and the kids love it!).

Online shop as much as you can ahead of time also, this can be such a lifesaver. You could ask your family and friends if they mind doing a gift-free Christmas this year to cut down on unnecessary spending and stress. You never know, it might be so nice you all agree to continue that way! Similarly, if you usually host the day, ask not to this year. 

Christmas food is delicious there’s no doubt, but with the sugar excesses and change in your usual diet over this time, be careful of how it may affect your breastfed baby. For example, fruit like cherries and strawberries have high fructose and in large quantities can cause baby to be very unsettled. Rather than merry and bright, you may end up with an exhausted and upset bub with explosive stools and nappy rash. Yikes! Again, everything in moderation is the key.

Other foods baby can be intolerant to include chocolate, sugar, beans, tomatoes, citrus, broccoli, dairy, wheat and also rich sauces. Things that may upset your gut can do the same for baby, especially if there’s a family history of intolerances or allergies. I always suggest probiotics either by capsule form or in fermented foods/ drinks like sauerkraut and kombucha. 

On the upside, I have also read that breast milk composition may change seasonally with the increased fresh and raw summer foods we eat, promoting good bacteria in our own and babies guts resulting in a stronger immune system. Yay for summer!

SUMMER HOLIDAYS

Who says a new mama can’t go on a summer holiday?! I always did with my babies and a change is always fun if you’re well prepared with all the baby gear. If you’re breastfeeding, you have your milk 'on tap’ already and there’s no need for sterilising or washing bottles, power for heating and storing milk, or water to make up formula feeds if you’re camping or at the beach. If you’re expressing, take extra care to ensure it’s safe to consume in the summer heat. Breast milk can be safe to feed if left at room temperature for up to three hours, maybe a little less if it’s a really hot day. The general guide is three hours at room temperature, three days in the back of the fridge, and three months in the freezer. 

Buy a little tent for the beach and relax all day in the shade breastfeeding, resting and letting baby kick nappy off in the sea air without all the sand. If you have toddlers too, it's not so easy without help, but if you set up well, even in your garden at home, it makes a nice change from the couch. If going away feels too hard, a staycation can still be lots of fun and it’s nice to all be together.

Muslin wraps are a must for summer babies, so it’s a good idea to stock up on them to keep baby cool. Throw wraps over you when breastfeeding outdoors to keep the sun off bub’s delicate skin. Cooling off in the water with baby skin-to-skin can be amazing also. Skin-to-skin contact releases prolactin and oxytocin hormones. They stimulate and promote your milk production, also helping you relax and be calm, settle baby and help with bonding.

When heading away on road trips remember many babies sleep soundly in their car seats and may not naturally wake as often as they usually would. Frequent stops approximately every two hours for breaks to let baby move and stretch and feed is recommended. Also make sure they stay nice and cool without too many clothes or blankets. It may seem inconvenient to stop to wake a settled sleeping baby so often on a road trip but this is just such a short ‘season’ of time when baby is small. Before you know it they will be loudly asking "Are we there yet" five minutes into the trip!

You got this lovely mums and everyone! Happy summer, safe travels and make many special Christmas and summer memories with your baby and families. Meri Kirihimete, arohanui!

* Figures are approximates and vary with different research.

Stephanie Callaghan Armstrong is a mum of five, experienced Lead Maternity Carer, Midwife and Lactation Consultant and also runs a breast pump rental and sales business with husband, Dr Mikey from The Barnstead in Coatesville. Find her at babymed.co.nz, @babylove.midwife.life and @babymednz on Instagram.

Photo: Instagram @stephina