What Can I Drink to Increase Milk Supply?

Posted on March 03, 2026

Best Drinks to Increase Milk Supply: A Supportive Guide

Introduction
The Essential Link Between Hydration and Lactation
Water: The Foundation of Every Drop
Coconut Water for Electrolyte Support
Barley Water and the Power of Beta-Glucans
Nut Milks: Healthy Fats and Creaminess
Milky Mama Specialized Hydration Drinks
Herbal Teas for Lactation Support
Beverages to Limit or Avoid
Maximizing the Impact of What You Drink
When Hydration Isn't Enough: When to Seek Help
Creating a Sustainable Hydration Routine
Conclusion
FAQ

Introduction

Finding yourself staring at a half-empty pump bottle or wondering if your baby is getting enough during a cluster feeding session can feel overwhelming. Many parents naturally look for a quick solution, often asking what can I drink to increase milk supply to help bridge the gap. It is a common concern, and you are certainly not alone in this journey. At Milky Mama, we believe that providing your body with the right fluids is a foundational step in supporting a healthy, robust lactation experience.

In this guide, we will explore the best beverages to keep your supply steady, from simple hydration to specialized infusions. We will look at why certain ingredients work and which drinks might actually hinder your progress. Our goal is to provide you with evidence-based information and practical tips to help you feel confident in your feeding journey. Every drop counts, and your well-being is just as important as the milk you produce.

The Essential Link Between Hydration and Lactation

To understand what to drink, we must first look at why fluids matter so much. Human milk is approximately 90% water. If your body is running low on fluids, it may prioritize your own survival and basic functions over the production of milk. While being "over-hydrated" won't necessarily create an oversupply, being even slightly dehydrated can definitely cause your volume to dip.

When you breastfeed or pump, your body releases oxytocin. This is often called the "love hormone," and it is responsible for the let-down reflex. The let-down reflex is the process where the small muscles in the breast contract to move milk into the ducts. Many parents notice they feel suddenly, intensely thirsty the moment their milk lets down. This is your body’s way of telling you that it needs to replenish what is being used.

Staying hydrated also helps maintain your energy levels. New parenthood is exhausting, and dehydration only adds to that fatigue. When you are well-hydrated, your blood volume remains stable, which is necessary for transporting nutrients to the mammary glands. Think of your fluid intake as the delivery system for everything your baby needs.

Key Takeaway: You don't need to force-feed yourself gallons of water, but you should drink enough so that you never feel thirsty. Your body is the best guide for how much fluid it needs to maintain milk production.

How Much Should You Actually Drink?

A general rule of thumb for breastfeeding parents is to aim for roughly 80 to 100 ounces of fluid per day. However, this is not a one-size-fits-all number. Your activity level, the climate you live in, and your body weight all play a role. A simple way to check your hydration is to look at the color of your urine. If it is pale yellow like lemonade, you are likely doing well. If it is dark like apple juice, it is time to reach for your water bottle.

To stay on top of your goals, try these steps:

Keep a large, insulated water bottle at your "nursing station" or wherever you usually pump.
Drink a full glass of water every time you sit down to feed the baby.
Use a straw, as many parents find they drink more volume quickly this way.
Include hydrating foods like watermelon, cucumbers, and strawberries in your snacks.

Water: The Foundation of Every Drop

It might seem too simple, but plain water is the most effective thing you can drink for your supply. It contains no sugars, no caffeine, and nothing that could potentially irritate a sensitive newborn's stomach. It is the pure building block of your milk.

If you find plain water boring, try infusing it with fruit. Slices of lemon, lime, or even cucumber can make hydration feel like a treat rather than a chore. Some parents also find that sparkling water helps them meet their goals if they are used to drinking soda. Just be mindful of added artificial sweeteners, as some can have a bitter aftertaste or cause gas in some infants.

Coconut Water for Electrolyte Support

Coconut water has gained a lot of popularity in the breastfeeding community, and for good reason. It is naturally rich in electrolytes, specifically potassium, magnesium, and calcium. Electrolytes are minerals that help your body regulate fluid balance.

When you are nursing, you aren't just losing water; you are losing these essential minerals too. Coconut water helps replenish them more quickly than plain water alone. Many parents find that drinking a glass of coconut water during a power pumping session or a particularly long cluster feeding evening helps them stay focused and hydrated. It has a mild, sweet flavor that is refreshing without being sugary.

Why Electrolytes Matter for Your Let-Down

Electrolytes support nerve function and muscle contractions. Since the let-down reflex relies on the contraction of myoepithelial cells in the breast, having a proper balance of minerals can support this physical process. If you are feeling sluggish or finding that your milk is taking a long time to "flow," an electrolyte boost might be exactly what your body is asking for.

Barley Water and the Power of Beta-Glucans

Barley is a traditional galactagogue, which is a substance believed to increase milk supply. The secret to barley's success is a type of fiber called beta-glucan. Research suggests that beta-glucans can help increase the levels of prolactin in the blood. Prolactin is the primary hormone responsible for telling your body to make more milk.

You can make barley water at home by simmering pearl barley in water, straining it, and flavoring the liquid with a little bit of lemon or honey. It has a slightly nutty, earthy taste. Because it is high in complex carbohydrates, it also provides a steady stream of energy, which is a major plus for tired parents.

Nut Milks: Healthy Fats and Creaminess

Almond milk and cashew milk are excellent choices for breastfeeding parents, especially those who may be avoiding dairy due to a baby’s sensitivity. Almonds, in particular, are often cited as a food that can help support supply because they are rich in healthy fats and proteins.

While drinking almond milk isn't the same as eating a handful of raw almonds, it still provides hydration along with some vitamin E and calcium. The healthy fats found in nut milks are essential for the caloric density of your breast milk. If you find your milk looks very thin or "watery," adding more healthy fats to your diet through drinks like almond milk or snacks like avocado can be very beneficial.

Milky Mama Specialized Hydration Drinks

Sometimes, plain water and tea aren't enough to keep up with the demands of a growing baby. This is why we developed specialized hydration drinks that do more than just quench thirst. Our products are formulated with the needs of breastfeeding families in mind, combining hydration with ingredients that traditionally support lactation.

Our Pumpin Punch™ is a fan favorite because it provides a tropical flavor boost along with ingredients that support the let-down reflex and overall volume. For those who prefer different flavors, Milky Melon™ and Lactation LeMOOnade™ offer refreshing alternatives. These drinks are designed to be an easy, grab-and-go way to ensure you are getting the fluids and nutrients you need without having to brew tea or boil barley. We focus on creating products that make your life easier because we know you already have enough on your plate.

Herbal Teas for Lactation Support

Herbal teas have been used for centuries to support milk production across many different cultures. When choosing a tea, it is important to look for specific "nursing" blends or individual herbs known for their safety and efficacy.

Nettle Tea

Nettle is a nutritional powerhouse. It is high in iron, calcium, and vitamin K. Many parents experience a dip in supply if they are struggling with anemia or low iron levels after birth. Nettle tea can help replenish these stores naturally. It has a green, grassy flavor similar to green tea but without the caffeine.

Blessed Thistle and Fennel

Blessed thistle and fennel are two of the most common herbs found in lactation teas. Fennel has estrogen-like properties that can help support the hormonal side of milk production. It also has the added benefit of potentially helping with baby’s digestion; some believe that the anti-gas properties of fennel can pass through the milk to help soothe a colicky baby.

Important Note: While herbs are natural, they are also powerful. This product is not intended to diagnose, treat, cure, or prevent any disease. Consult with your healthcare provider for medical advice before starting any new herbal supplement.

Beverages to Limit or Avoid

Just as some drinks can help, others can potentially hinder your supply or affect your baby’s temperament.

The Truth About Caffeine

You do not have to give up your morning coffee to be a successful breastfeeding parent. However, moderation is key. Most experts recommend limiting caffeine to about 200–300 mg per day, which is roughly two small cups of coffee.

High amounts of caffeine can pass into your breast milk. Because newborns cannot metabolize caffeine as quickly as adults, it can build up in their systems, leading to irritability, poor sleep, and restlessness. Furthermore, caffeine is a mild diuretic. If you are drinking a lot of coffee but not enough water, you could accidentally end up dehydrated.

Peppermint and Sage

While a peppermint patty or a little sage in your dinner won't likely hurt, you should be cautious with concentrated peppermint or sage teas. In high doses, these herbs are traditionally used to help decrease milk supply during weaning. If you are struggling with a low supply, it is best to avoid these until your volume is where you want it to be.

Alcohol and Supply Myths

There is an old myth that drinking a dark beer can increase your milk supply because of the barley and yeast. While the barley and yeast are beneficial, the alcohol itself is not. Alcohol can actually inhibit the let-down reflex by interfering with oxytocin release. It can also change the flavor of your milk, causing some babies to nurse less, which eventually leads to a drop in supply. If you choose to have a drink, it is generally recommended to wait at least two hours before nursing to allow your body to process the alcohol.

Maximizing the Impact of What You Drink

Drinking the right fluids is only half the battle. To see a real difference in your milk supply, you must combine proper hydration with frequent and effective milk removal. Breastfeeding works on a demand and supply system. The more often your breasts are emptied, the more milk your body will make.

If you are drinking all the right things but only pumping twice a day, your supply likely won't increase. Try to combine your increased fluid intake with these strategies:

Skin-to-Skin Contact: Spend time cuddling your baby chest-to-chest. This triggers a massive release of oxytocin, which helps your milk flow more easily.
Check the Latch: If the baby isn't latched correctly, they won't be able to remove milk efficiently. If the breast isn't emptied, your body gets the signal to slow down production.
Use Quality Supplements: Sometimes your body needs an extra herbal nudge. We offer a variety of targeted supplements like Lady Leche™, Dairy Duchess™, and Pumping Queen™ to support different stages of the lactation journey. These work alongside your hydration to provide a comprehensive approach to supply.

What to Do Next

If you are worried about your supply, don't panic. Take a deep breath and follow these three steps:

Hydrate Immediately: Drink 16 ounces of water or a hydration drink like Pumpin Punch™.
Remove Milk: Put the baby to the breast or use your pump for 15-20 minutes.
Assess and Rest: Eat a nutritious snack like Emergency Lactation Brownies and try to get even a 20-minute nap. Stress is a major supply killer!

When Hydration Isn't Enough: When to Seek Help

While drinking the right fluids helps many parents, it isn't a cure-all for every breastfeeding challenge. If you notice any of the following, it is time to reach out to an International Board Certified Lactation Consultant (IBCLC) or your healthcare provider:

Your baby is not gaining weight or is losing weight.
The baby has fewer than six heavy wet diapers in a 24-hour period.
You are experiencing significant pain during nursing.
You feel a hard, hot, or red lump in your breast that won't go away (this could be a sign of a clogged duct or mastitis).

At Milky Mama, we offer virtual lactation consultations to help you navigate these hurdles from the comfort of your home. Sometimes, a small adjustment in positioning or a tweak to your pumping schedule can make a world of difference.

Creating a Sustainable Hydration Routine

The best drink to increase milk supply is the one you actually remember to drink. Consistency is far more important than intensity. You don't need to drink a gallon of barley water in one sitting; you need to sip water and supportive fluids throughout the entire day.

Consider setting "hydration triggers" for yourself. For example, every time you check your phone, take a sip of water. Every time you change a diaper, drink four ounces. By tying the habit to things you are already doing, it becomes second nature.

Key Takeaway: Success in breastfeeding is built on small, consistent habits. Proper hydration supports your body’s natural ability to provide for your baby while keeping you feeling your best.

Conclusion

Increasing your milk supply through what you drink is a practical and effective way to support your breastfeeding goals. By focusing on high-quality hydration like water and coconut water, and incorporating traditional galactagogues like barley water or Milky Mama lactation drinks, you give your body the tools it needs to thrive. Remember that your journey is unique, and it is okay to ask for help when things feel difficult. You are doing an amazing job, and we are here to support you every step of the way.

Focus on drinking 80-100 ounces of fluid daily.
Prioritize water, coconut water, and nutrient-dense nut milks.
Use specialized drinks like Pumpin Punch™ for an extra boost.
Limit caffeine and avoid excessive peppermint or sage.

"Breastfeeding is a journey of a thousand miles, and every sip of water is a step in the right direction. Trust your body, support your spirit, and remember that every drop counts."

To learn more about how to support your lactation journey, explore our range of herbal supplements like Milk Goddess™ or Pump Hero™, and don't hesitate to book a consultation with our expert team.

FAQ

Does drinking more water always mean more milk?

While hydration is essential because milk is 90% water, drinking excessive amounts of water beyond your thirst levels will not necessarily create an oversupply. Your body needs a balance; once you are fully hydrated, your supply is then governed by the demand and supply rule of milk removal. Focus on drinking enough so you never feel thirsty and your urine stays pale.

Are sports drinks good for breastfeeding?

Some parents find sports drinks helpful because they contain electrolytes like potassium and sodium, which can support hydration during periods of high demand or illness. However, many commercial sports drinks are very high in sugar and artificial dyes. A better alternative is natural coconut water or a specialized lactation drink like Lactation LeMOOnade™, which provides hydration without unnecessary additives.

Can caffeine decrease my milk supply?

Caffeine itself isn't a direct "supply killer," but it can have indirect effects. It is a mild diuretic, which means it can contribute to dehydration if you aren't drinking enough water alongside it. Additionally, if high caffeine intake makes your baby fussy and restless, they may not nurse as effectively, which can lead to a decrease in supply over time.

Should I avoid peppermint tea while nursing?

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What Can I Drink to Increase Milk Supply?

Table of Contents

Introduction