Is It Safe For A Breastfeeding Mom To Swim?

Image: Shutterstock

If you are a new mom who has just begun the journey of motherhood with breastfeeding, you may have questions about resuming activities like swimming when breastfeeding. Although swimming is an excellent post-natal exercise, most new moms wonder if it is safe to swim while nursing as now you have a little on to take care of. However, one golden rule to follow when breastfeeding is-if it is suitable for your baby, it is safe for you too. Moreover, swimming helps you keep your body healthy and fit while helping you lose the extra kilos. If you wish to know more about the safety and risks of swimming and breastfeeding, read on as we discuss some noteworthy points that may help you make an informed decision.

Is It Safe To Swim While Breastfeeding?

The rule of thumb you need to follow while breastfeeding is if anything that you do does not hamper infant care and is okay for your newborns, then it is okay for you too. There are a few concerns you may have regarding swimming while breastfeeding. Let us take a quick look at (1) (2).

1. Swimming Can Make Me Thin And Make Me Produce Less Milk

Swimming is a type of physical activity that helps you lose the extra kilos you gained during pregnancy. Your doctor will give you the green signal for swimming as long as you are not feeling weak and are in the recommended weight bracket. Do ensure you regularly get your weight checked. Losing too much weight too quickly in the postpartum period can impact lactation and milk production. Breastfeeding women should not lose more than 1 lb per week to maintain a full supply.

2. Swimming In Chlorinated Water Can Dry Out My Nipples

Being in chlorinated water can be dehydrating for your skin including your nipples. Always take a shower once you have finished swimming to protect yourself and your baby. Apply an after-bath cream or lotion over your skin to keep it moisturized (3). If you feel there is additional dryness, invest in a safe and effective nipple care cream. Apply this after you have fed your baby so that your baby does not end up swallowing it while feeding. You may even even allow a few drops of breastmilk to air dry on the nipples and areolas to fight off dryness occurring from chlorine.

3. The Cold Water Can Affect My Breast Milk Production

Sometimes being in very cold water can make your body go into shock or stress mode. It can lead to a reduction in the levels of oxytocin in your body. Oxytocin is a natural chemical that helps breast milk flow. Swimming does not reduce the levels of breast milk, but stress can. Usually after stepping out of the pool when you are properly dry and dressed your body heat levels will come back to normal. Therefore, it should not affect your breast milk levels. If you still feel that cold water activities are causing stress to your body, you may try swimming in heat-regulated pools.

4. Swimming Too Much Can Change The Taste Of My Breast Milk

Swimming does not change the taste of your breast milk. However, exhaustion after exercising may increase the lactic acid buildup and change the taste of your breast milk. Swimming without exerting yourself too much is a safe way to rule out lactic acid buildup.

Point to consider

If you plan to swim while nursing, wait for three to six months until lochia (postpartum vaginal discharge) subsides and sutures heal (7).

5. The Pool Water Is Unhygienic And Unsafe For The Baby 

The water in the pool is polluted with bodily fluids like sweat, urine, mucus, saliva, and fecal matter. These may pass bacteria into the pool water which may cling to the skin of your breasts and get passed on while nursing. These factors may increase the risk of infections in children. Furthermore, feeding the baby while in the pool may cause the baby to ingest a small amount of water despite forming a tight latch around the breast. However, the risk of infections from pool water can be remedied if mothers take some necessary precautions, such as opting for freshly cleaned pools, as chlorination kills certain forms of bacteria in pools. Mothers may also consider bathing after swimming to remove traces of the pool water from the skin (2) (4). Sharing her views on feeding in the pool, a mother, Jenny, says, “Personally, I wouldn’t want to nurse Naima in the swimming pool. I feel it is not hygienic. The pool waters are not clean, and even if I am wearing a bathing suit, my breasts still came in contact with the icky water. I don’t want Naima swallowing pool water – nor would I want her to come in contact with something that was soaked in pool water. But that’s just me (i).”

Points To Remember For Swimming While Breastfeeding

Once you decide to go ahead with swimming, here are a few things you should keep in mind when you have decided to practice swimming when breastfeeding:

• Prepare a bag for swimming essentials, but do not mix them with baby essentials.
• Make sure the pool is clean. If possible, swim in the morning hours right after the pool has been cleaned.
• Make sure the pool has clean showers and changing rooms.
• Always breastfeed your baby before you swim.
• Use a good nipple care cream.
• Wear a swimming bra or a breastfeeding-friendly bathing suit that will offer good support while swimming.
• Wear nursing pads to prevent your milk from leaking into the pool.
  Sharing her experience, Emily, a mother, writes, “I didn’t use these (reusable nursing pads) on a regular basis, but they were wonderful for trips to the pool! They pretty much suction (gently) to your breast so they will stay put even without a bra.  Since they are not absorbent, a bit of milk may collect inside the pad but I never had any problems with these coming loose. The best part is that you can simply wash and re-use! (ii).”
• Keep your water bottle handy and drink plenty of water while in the pool.
• Always shower after swimming.
• Do not swim if unwell. If you experience dizziness or discomfort while swimming, leave the pool immediately.

Point to consider

Nursing moms can try low-impact, recreational swimming styles, such as breaststroke, sidestroke, backstroke and freestyle, 8 to 12 weeks after childbirth (5) (8).

Benefits Of Swimming

Swimming will help you stay fit in the following ways (3):

• Build endurance levels, muscle strength
• Help in cardiovascular fitness
• Prevent obesity

Mothers who swim while breastfeeding may be able to stay fit in the following ways (5) (6):

• Improves muscle tone and strength, remedies muscle weakness, and reduces postpartum joint pains, which helps improve coordination, balance, and posture.
• Aids cardiovascular fitness and builds endurance levels, allowing mothers to feel energetic while performing childcare duties.
• Prevent obesityⁱA condition characterized by excessive accumulation of fat causing health risks and help maintain weight by reducing water retention and excess weight gained during pregnancy.
• Alleviates stress and promotes relaxation facilitating sleep and lactation.

Swimming is a great postpartum exercise for maternal health fitness and prevents postnatal depression. It is also a great way to introduce your baby to the pool once it is ready, provided that all water safety rules are followed properly.

Infographic: Points To Remember For Swimming When Breastfeeding

It is generally safe to swim when breastfeeding, but taking some precautions to protect your breasts and maintain your milk supply is essential. Swimming can be a great form of exercise, however, you need to prioritize your health and well-being. Here are a few things to keep in mind.

Illustration: Momjunction Design Team

Illustration: Is It Safe To Practice Swimming While Breastfeeding?

Image: Dall·E/MomJunction Design Team

Community Experiences

Join the conversation and become a part of our nurturing community! Share your stories, experiences, and insights to connect with fellow parents.

Reviewer Author Editor Fact Checker

Morgan JacksonBSN, RN, IBCLC

Morgan Jackson is a Registered Nurse, IBCLC, mother of two adventurous boys, and wife to a loving husband! She feels privileged to be able to serve other mothers as they navigate infant feeding and early motherhood. Morgan is the owner of Prepared Beginnings Lactation, a holistic lactation practice supporting moms who feel stuck, hopeless, or frustrated with their infant feeding journey.

Read full bio of Morgan Jackson

Rohit GarooBSc, MBA

Rohit Garoo is a writer-turned-editor with over 9 years of experience in content writing, editing, and content marketing. He did his bachelors in Science at St. Xavier's College, Hyderabad, and masters in Business Administration at Osmania University.

Read full bio of Rohit Garoo

Dr. Ritika ShahBDS, CLC

Dr. Ritika Shah is a certified lactation counsellor (CLC) from iNational Health Care Academy, Singapore and a dental surgeon with more than seven years of clinical experience across various cities in India. She did her graduation in Dentistry from KM Shah Dental College.

Read full bio of Dr. Ritika Shah

Shinta Liz SunnyM.Tech

Shinta is a biotechnologist who is highly intrigued by science and technology. She holds a master's degree in Biotechnology from Karunya Institute of Technology and Sciences and a PG Diploma in cellular and molecular diagnostics from Manipal University.

Read full bio of Shinta Liz Sunny