Swimming is a healthy and safe activity to enjoy while you are breastfeeding, without negatively impacting your milk production. While swimming is encouraged, a few simple precautions regarding hygiene, comfort, and hydration can help you maintain your health and ensure a comfortable experience while lactating.
Addressing Infection and Chemical Concerns
Pool chemicals, such as chlorine, do not contaminate breast milk and are not a safety concern for the baby via ingestion. Chlorine sanitizes the water and does not cross into the milk ducts or bloodstream. However, prolonged exposure to chlorinated or salty water can lead to skin dryness, potentially irritating the nipples and areola. Taking a shower immediately after swimming helps rinse away these chemicals and minimize drying effects.
Concerns about water-borne infections causing mastitis are generally low. Mastitis is more commonly caused by milk stasis or a blocked duct rather than external bacteria entering the nipple. Maintaining good breast hygiene is prudent, especially if you are prone to blocked ducts. Changing out of a wet swimsuit promptly keeps the breast area dry and reduces the risk of skin irritation.
Water temperature is typically not a concern for milk supply unless it is extremely cold, which could temporarily slow the oxytocin release, or “let-down.” Extremely hot water, such as in a hot tub, is not recommended due to the risk of overheating and dehydration. Overheating can temporarily affect overall comfort and fluid balance. Focus on swimming in comfortably regulated pool temperatures or natural bodies of water.
Practical Tips for Swimming Comfort
Timing your swim just after a feeding session is the most effective way to manage comfort. Swimming with partially or fully emptied breasts reduces the feeling of engorgement and minimizes the likelihood of milk leaking while you are in the water. If you are significantly engorged and cannot feed immediately, briefly expressing a small amount of milk before entering the pool can provide relief and make the swim more comfortable.
To manage potential milk leakage, choose a dark-colored or patterned swimsuit. Dark fabrics are better at concealing any small wet spots that might appear upon exiting the water. Wearing absorbent breast pads inside your suit until you are ready to enter the water can help prevent leakage and can be easily removed right before you swim.
Selecting the right swimwear is important for comfort and breast health. Opt for a supportive swimsuit that provides adequate lift without being overly constrictive. Avoid suits with stiff underwires, as constant pressure can compress milk ducts and potentially increase the risk of a blocked duct. Look for soft, supportive fabrics designed for athletic activity.
Post-swim hygiene includes showering immediately after exiting the water to wash away residual chemicals, salt, or sand. Change into dry clothes and a clean bra as soon as possible to avoid prolonged contact with wet fabric. If your nipples are dry after swimming, applying a small amount of lanolin or your own expressed breast milk, which has natural antibacterial properties, can help soothe the skin.
Maintaining Milk Supply and Hydration
Moderate physical activity, including swimming, does not negatively affect milk supply. Regular, non-excessive exercise is compatible with successful lactation and does not change the major nutritional components of breast milk, such as fat, protein, and lactose. Focusing on a gradual return to exercise helps ensure that your physical activity supports your overall well-being.
Hydration is an important factor for lactating mothers, and fluid needs increase when engaging in exercise like swimming. Since breast milk is composed primarily of water, maintaining a consistent fluid intake is necessary to support milk production volume. Be sure to drink plenty of water before, during, and after your swim session to replace fluids lost through exertion.
Very intense, prolonged swimming sessions can cause a temporary increase in lactic acid levels in breast milk. This occurs when the body produces more lactic acid than it can clear during strenuous activity. While not harmful to the baby, the elevated lactic acid can impart a slightly sour or metallic taste, which some babies may temporarily object to. If your workout is rigorous, a short waiting period before feeding may be beneficial, as lactic acid levels typically return to normal within 60 to 90 minutes.