What to Drink to Increase Breast Milk Supply Naturally
Posted on February 23, 2026
Table of Contents
- Introduction
- The Connection Between Hydration and Milk Supply
- Top Drinks to Support Your Milk Supply
- Ingredients to Look For
- What to Avoid or Limit
- Building a Hydration Station
- The Role of Supply and Demand
- When to Seek Professional Help
- Practical Steps to Boost Your Intake
- Understanding the "Magic" Behind Certain Drinks
- Herbal Support and Supplements
- The Importance of Self-Care
- Conclusion
- FAQ
Introduction
If you have ever felt an intense, sudden thirst the moment your baby latches, you are not alone. That immediate need for a glass of water is a biological signal that your body is hard at work. Many parents worry about their milk supply at some point, wondering if they are producing enough to keep their little one satisfied. While the most important factor in milk production is frequent milk removal, what you put into your body plays a supporting role.
At Milky Mama, we know that breastfeeding is a journey that requires both physical and emotional nourishment. We are here to help you navigate the confusing world of "magic drinks" and "supply-boosting teas" with evidence-based information, and our Certified Lactation Consultant Breastfeeding Help page is a good place to start if you want personalized support. This article covers the best beverages to support your lactation, which ingredients actually make a difference, and how to stay hydrated without feeling overwhelmed. Understanding what to drink can help you feel more confident and energized as you feed your baby.
The Connection Between Hydration and Milk Supply
It is a common myth that you must drink gallons of water to make more milk. While breast milk is roughly 87% water, simply over-hydrating will not automatically result in an oversupply. However, being dehydrated can certainly make you feel fatigued and may impact your milk flow.
When you nurse or pump, your body releases oxytocin. This is the hormone responsible for the let-down reflex, which is the process of milk being squeezed out of the milk ducts. This hormonal shift often triggers a thirst response. Listening to this thirst is your best guide. Most experts recommend drinking to thirst rather than forcing a specific number of ounces.
Generally, aiming for about 8 to 13 cups of fluid per day is a good baseline for breastfeeding parents. This can come from water, milk, juice, or even hydrating foods like watermelon. If your urine is pale yellow and you do not have a dry mouth, you are likely getting enough fluids.
Top Drinks to Support Your Milk Supply
When looking for beverages that support lactation, you want to focus on two things: hydration and galactagogues. A galactagogue is a substance, usually a food or herb, that may help increase milk production. Here are some of the best options to keep in your fridge or diaper bag.
1. Water
Water is the foundation of hydration. It is calorie-free, easy to access, and exactly what your body needs to function. If plain water feels boring, try infusing it with berries, cucumber, or lemon. Keeping a large, insulated water bottle nearby during feeding sessions ensures you stay hydrated without having to get up.
2. Coconut Water
Many moms swear by coconut water for a quick supply boost. It is naturally rich in electrolytes like potassium and magnesium. Electrolytes are minerals that help your body balance its fluid levels and maintain nerve and muscle function. Coconut water is also a great source of natural carbohydrates, which can provide a much-needed energy lift when you are feeling drained.
3. Oat Milk
Oat milk has become a favorite in the breastfeeding community. This is because oats are a well-known galactagogue. They contain beta-glucans, which are a type of fiber that may increase the levels of prolactin in your body. Prolactin is the primary hormone responsible for telling your body to make milk. Using oat milk in your coffee, cereal, or just drinking it cold can be a delicious way to support your supply.
4. Electrolyte-Rich Hydration Drinks
You might have heard other parents talking about specific sports drinks or "pink drinks" to help with milk volume. These work primarily by replenishing electrolytes and providing quick calories. At Milky Mama, we created Pumpin' Punch® and other drink mixes to offer a targeted way to hydrate. These drinks provide the hydration your body needs along with ingredients that support lactation, making them a convenient alternative to sugary sports drinks.
5. Bone Broth and Warm Soups
In many cultures, warm liquids are considered essential for the postpartum period. Bone broth is packed with amino acids, collagen, and minerals. It is incredibly hydrating and easy for your body to digest. The warmth of a soup or broth can also be very soothing, which helps lower stress levels. Lower stress often leads to a better let-down reflex.
6. Herbal Lactation Teas
Herbal teas are a traditional way to support milk supply. Ingredients like ginger and stinging nettle are often used in these blends. Always choose caffeine-free herbal teas to ensure you aren't accidentally overstimulating yourself or your baby.
Key Takeaway: Focus on drinks that provide both hydration and nutrients. Water should be your main source, but adding electrolyte drinks or oat milk can provide extra support.
Ingredients to Look For
If you are looking at labels or making your own drinks at home, certain ingredients are known for their lactation-supporting properties.
- Barley: Often found in barley water or certain grain-based drinks, barley is rich in beta-glucans, similar to oats.
- Ginger: Known for its warming properties, ginger can help with circulation and may support milk volume in the early days of breastfeeding.
- Moringa: This is a nutrient-dense plant that is often used as a supplement to help boost supply. It is high in iron, protein, and vitamin C.
What to Avoid or Limit
While many drinks help, some can have the opposite effect or impact your baby's behavior.
Caffeine
Most breastfeeding parents can safely consume a moderate amount of caffeine. This is usually defined as about 200 to 300 milligrams per day, or roughly two cups of coffee. However, some babies are more sensitive to caffeine than others. If you notice your baby is extra fussy or having trouble sleeping after you drink coffee, you might want to scale back. It is also important to remember that caffeine is a diuretic, which means it can make you lose fluids faster.
Peppermint and Sage
In large quantities, peppermint and sage are traditionally used to help decrease milk supply when a parent is ready to wean. While a single peppermint candy likely won't do much, drinking several cups of strong peppermint tea every day might lead to a dip in your volume. If you are struggling with low supply, it is best to avoid these herbs for a while.
Alcohol
There is an old myth that drinking a dark beer will help your milk come in. While the barley in beer might have a small effect, the alcohol itself can actually inhibit the let-down reflex and may decrease milk production over time. If you choose to have a drink, it is generally recommended to wait at least two hours per drink before nursing or pumping to minimize the amount of alcohol that reaches the baby.
Sugary Sodas
Sodas provide "empty calories" and lots of sugar without any real nutritional benefit. While they are hydrating to an extent, the high sugar content can lead to energy crashes. Since breastfeeding requires a lot of steady energy, it is better to choose drinks that provide more sustained fuel.
Building a Hydration Station
One of the hardest parts of staying hydrated is simply remembering to drink when you are busy caring for a newborn. Setting up a "hydration station" can make this much easier.
- Place it where you nurse: Keep a basket next to your favorite nursing chair or on your nightstand.
- Include snacks: Pair your drinks with lactation-friendly snacks. Our Emergency Lactation Brownies are a great option to keep nearby for a quick boost of energy.
- Use a straw: Many moms find they drink much more water when using a bottle with a straw. It is easier to sip while holding a baby.
- Mix it up: Keep a variety of options like plain water, a Milky Mama hydration drink, and maybe a cold oat milk latte.
The Role of Supply and Demand
While what you drink is important, it is only one piece of the puzzle. Breastfeeding works on a system of supply and demand. Every time your baby nurses or you pump, your body receives a signal to make more milk. If the milk is not removed frequently, your body will think it is making too much and will slow down production.
If you are drinking all the right things but still feel your supply is low, you may need to increase the frequency of your nursing or pumping sessions. This is often called "power pumping" or "cluster feeding." These techniques mimic a baby's growth spurt and tell your body to ramp up production. For a deeper breakdown, our Will Pumping Help Increase Milk Supply? guide explains how pumping fits into the supply-and-demand cycle.
When to Seek Professional Help
Sometimes, a dip in supply is caused by something that a drink cannot fix. This might include:
- A poor latch that prevents the baby from removing milk effectively.
- Hormonal imbalances, such as thyroid issues or PCOS.
- Certain medications, like those containing pseudoephedrine.
- Pregnancy.
If you are concerned about your baby's weight gain or the number of wet diapers they are having, please reach out to a professional. A Virtual Lactation Consultation can help you identify the root cause of your supply concerns and give you a personalized plan. You do not have to figure this out alone.
Practical Steps to Boost Your Intake
If you find it hard to drink enough throughout the day, try these simple strategies:
- The "Glass per Feed" Rule: Drink one full glass of water every time you sit down to nurse or pump.
- Start Your Day Right: Drink 16 ounces of water as soon as you wake up, even before your coffee.
- Eat Your Water: Include hydrating foods like cucumbers, celery, melons, and strawberries in your meals.
- Set Reminders: Use an app on your phone or a simple timer to remind you to take a few sips every hour.
What to do next:
- Pick out a dedicated water bottle that you love.
- Stock up on hydrating options like coconut water or Milky Mama drinks.
- Check your baby's diaper count to ensure they are getting enough.
- Schedule a chat with an IBCLC if you still have concerns.
Understanding the "Magic" Behind Certain Drinks
Why do so many moms swear by things like "Blue Gatorade" or "Pink Drinks"? Often, it comes down to two factors: calories and comfort. Producing breast milk burns roughly 500 calories a day. If you are not eating or drinking enough, your body may struggle to keep up.
Many of these popular drinks provide a quick hit of sugar (energy) and salt (electrolytes). When a tired, hungry mom drinks something tasty and refreshing, her stress levels drop. This drop in cortisol allows oxytocin to flow better, leading to a more productive pumping session or feed. While the specific color of the drink doesn't matter, the fact that you are taking a moment to nourish yourself absolutely does. If you like trying a few flavors before committing, the Drink Sampler can be a simple place to start.
Herbal Support and Supplements
In addition to what you drink, herbal supplements can play a role in your lactation journey. We offer a variety of herbal lactation supplements such as Lady Leche™ and Pumping Queen™. These are formulated with carefully selected herbs to support your body's natural milk production.
When choosing a supplement, it is important to look for high-quality, professional formulations. Every body responds differently to herbs, so what works for your friend might not be the best fit for you. We recommend starting with one supplement at a time so you can see how your body reacts.
The Importance of Self-Care
It might feel strange to talk about self-care in an article about drinks, but the two are closely linked. When you are well-hydrated, you have more energy. When you have more energy, you feel more capable of handling the challenges of new parenthood.
Taking five minutes to make a nice cup of tea or a refreshing electrolyte drink is a small act of self-care. It reminds you that your well-being matters just as much as your baby's. You cannot pour from an empty cup—both literally and figuratively.
If you want a more structured next step, our Breastfeeding 101 course can help you build confidence around feeding, pumping, and supply basics.
Conclusion
Increasing your milk supply through what you drink is about more than just volume; it is about providing your body with the tools it needs to thrive. Focus on staying hydrated with water, replenishing minerals with electrolyte-rich drinks, and incorporating milk-supporting ingredients like oats and ginger. Remember that Milky Mama is always here to support you with products and education designed by lactation experts. Every drop of milk you provide is a labor of love, and you are doing an amazing job.
- Drink to thirst rather than following a rigid ounce count.
- Incorporate galactagogues like oat milk and herbal teas into your routine.
- Limit caffeine and be mindful of herbs like peppermint and sage.
- Prioritize frequent milk removal to keep your supply steady.
"Your body was created to nourish your baby, but it also needs to be nourished by you. Drink when you're thirsty, eat when you're hungry, and give yourself grace."
This product is not intended to diagnose, treat, cure, or prevent any disease. Consult with your healthcare provider for medical advice.
FAQ
Does drinking more water always increase milk supply?
Not necessarily, as drinking beyond your thirst does not usually result in more milk. However, staying adequately hydrated ensures your body functions optimally and prevents the fatigue that can sometimes interfere with the milk-making process.
Can I drink coffee while trying to increase my supply?
Yes, you can generally enjoy 1-2 cups of coffee per day without it negatively affecting your supply. Just be sure to balance it with plenty of water, as caffeine can be dehydrating and may make some babies restless.
Is coconut water better than plain water for breastfeeding?
Coconut water is excellent because it contains electrolytes like potassium, which can help with hydration and energy. While it isn't "better" than water, it is a great supplement if you are feeling depleted or need a flavor boost.
Are there any teas I should avoid while nursing?
You should limit or avoid teas containing large amounts of peppermint, sage, or parsley, as these herbs are traditionally used to help reduce milk supply. Always check that your herbal teas are caffeine-free and safe for lactation.
Bestsellers
Emergency Lactation Brownies
Regular price
From $35.00 USD
Regular price
Sale price
From $35.00 USD
Unit price
per
$31.50 USD
Subscribe & Save: 10% off
SHOP NOW
Lady Leche
Regular price
$27.00 USD
Regular price
Sale price
$27.00 USD
Unit price
per
$24.30 USD
Subscribe & Save: 10% off
SHOP NOW
Bestseller Bundle
Regular price
$96.00 USD
Regular price
Sale price
$96.00 USD
Unit price
per
$86.40 USD
Subscribe & Save: 10% off
SHOP NOW
Pump Hero
Regular price
$21.99 USD
Regular price
Sale price
$21.99 USD
Unit price
per
$19.80 USD
Subscribe & Save: 10% off
SHOP NOW
