Why Hydration & Movement Matter

Motherhood is a beautiful but demanding journey. From pregnancy through postpartum and breastfeeding, your body works harder than ever. To support your energy, recovery, and overall health, hydration and physical activity are two key pieces of the MamaMacros lifestyle.

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Hydration: Why It Matters

Water is essential for nearly every function in the body — from digestion and nutrient absorption to milk production for breastfeeding moms. In fact, dehydration is one of the most common reasons mothers feel fatigued, lightheaded, or struggle with milk supply.

How Much to Aim For

• General guideline: 8–10 cups (64–80 oz) daily
• Breastfeeding moms: add an extra 16–24 oz per day
• Tip: Use urine color as a guide — pale yellow means well-hydrated

Practical Ways to Stay Hydrated

• Carry a large water bottle and refill it 2–3 times daily
• Flavor water naturally with lemon, cucumber, or berries
• Pair every nursing or pumping session with a glass of water
• Eat water-rich foods like watermelon, oranges, cucumbers, and soups

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Physical Activity: Why It Matters

Movement is not just about “fitness.” For moms, it helps with:

• Hormone balance (reduces cortisol, boosts mood)
• Energy levels (improves circulation and stamina)
• Weight management (paired with balanced nutrition)
• Bone and muscle strength (supports lifting, carrying, and chasing little ones!)

How Much to Aim For

• Postpartum clearance: Wait for your healthcare provider’s approval before starting exercise
• General goal: 150 minutes of moderate activity per week (e.g., brisk walking, light jogging, cycling, swimming)
• Strength training: At least 2 days a week to support metabolism and bone health

Practical Ways to Stay Active

• Go for stroller walks with your baby
• Try 10-minute home workouts (bodyweight squats, pushups, planks)
• Use “baby-and-me” yoga or dance for fun bonding time
• Break movement into small chunks throughout the day — it all adds up!

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MamaMacros Takeaway

Hydration and movement aren’t “extras” — they are foundations for health, energy, and recovery in motherhood. By making small, sustainable changes, you can:

• Stay energized
• Support your milk supply
• Boost mood and reduce stress
• Build strength for the demands of parenting

Remember: Nourished, hydrated, and active moms thrive — and so do their families.

Daily Hydration & Activity Tracker