What to Drink to Increase Milk Supply: A Hydration Guide

Posted on March 09, 2026

Hydration and Lactation: What to Drink to Increase Milk Supply

Introduction
The Science of Hydration and Lactation
Essential Drinks to Support Your Milk Supply
Drinks to Limit When You’re Concerned About Supply
Ingredients That Support Lactation
Creating a Hydration Routine
How Your Diet Complements Your Drinks
What to Do Next: Your Action Plan
FAQ
Conclusion

Introduction

Nursing your baby often feels like a full-time job. Between the late-night feeds and the constant cycle of diaper changes, you might find yourself feeling completely drained. One of the most common things new parents notice is a sudden, intense thirst the moment their baby latches. This isn't just in your head. Your body is working hard to produce milk, and staying hydrated is a major part of that process.

At Milky Mama, we know that worrying about your milk supply can be stressful. We are here to help you understand how what you drink can support your lactation goals. While the primary driver of milk production is the frequent removal of milk from the breast, the right beverages can provide the nutritional and hydration foundation your body needs. In this post, we will explore the best drinks to support your supply, what to avoid, and the science behind how fluids affect your breastfeeding journey.

Whether you are looking for a quick boost or a long-term hydration plan, understanding your options is the first step toward feeling more confident in your body’s abilities. Every drop counts, and your well-being matters just as much as your baby’s. This guide focuses on evidence-based choices and supportive ingredients to help you feel nourished and hydrated.

The Science of Hydration and Lactation

When you are breastfeeding, your body uses a significant amount of water to create breast milk. Breast milk is roughly 87% to 90% water. This means if you are dehydrated, your body has to work much harder to maintain its own functions while also trying to produce milk. While drinking excessive amounts of water beyond your thirst won't "force" your body to make more milk, being chronically dehydrated can certainly make it harder for your system to keep up.

You may have noticed that you feel incredibly thirsty the moment your baby starts nursing. This is caused by the release of oxytocin. Oxytocin is often called the "love hormone," but it also triggers the let-down reflex. This reflex is the process where the small muscles in your breast contract to move milk from the storage sacs into the ducts so your baby can drink. This hormonal shift naturally signals your brain to seek out fluids, helping you replace what your baby is consuming.

Key Takeaway: Your thirst is a biological signal. Listening to your body and drinking when you feel thirsty is the most effective way to stay hydrated.

Essential Drinks to Support Your Milk Supply

If you are looking for what to drink to increase milk supply, it is helpful to look at fluids that offer more than just basic hydration. Some drinks contain vitamins, minerals, and compounds that can support your energy and hormone levels. For additional ideas, explore this guide to drinks that may help support breast milk supply.

Water: The Foundation of Production

Water is the most important drink for any nursing parent. Most health professionals recommend aiming for at least 64 to 100 ounces of fluid per day. However, you should not force yourself to drink until you are uncomfortable. A good rule of thumb is to have a glass of water every time you sit down to nurse or pump.

If plain water feels boring, try "spa water." Add slices of cucumber, lemon, or berries to your pitcher. This makes the experience feel more like self-care and can encourage you to sip more throughout the day.

Coconut Water and Electrolyte Drinks

Many parents find that coconut water is a powerhouse for lactation. It is naturally high in potassium and magnesium. These electrolytes are essential for maintaining fluid balance in your cells. When your electrolytes are balanced, your body can move fluids more efficiently, which supports the let-down reflex and overall energy levels.

If you don't like the taste of coconut water, other electrolyte-rich drinks or hydration mixes can be helpful. Sodium, in particular, helps your body hold onto the water you drink rather than just letting it pass straight through your system. This "bulks up" your cellular hydration, which many moms find helpful for maintaining their milk volume.

Specialized Lactation Drinks

Sometimes, you need more than just water. At Milky Mama, we created specialized drinks like Pumpin' Punch™, Milky Melon™, and Lactation LeMOOnade™ to make hydration both tasty and functional. These drinks are formulated with ingredients that support the nutritional needs of breastfeeding parents.

The goal of these drinks is to provide hydration along with supportive nutrients in a way that feels like a treat. When you enjoy what you are drinking, you are more likely to stay consistent with your intake. For many, having a dedicated "pumping drink" helps create a routine that signals the body it is time to relax and let the milk flow.

Oat-Based Beverages

Oats are one of the most famous galactagogues. A galactagogue is a substance, like a food or herb, that is thought to help increase breast milk production. Oats are rich in beta-glucans, which is a type of fiber that may help increase prolactin levels. Prolactin is the hormone responsible for telling your body to make milk.

Drinking oat milk or adding oats to a smoothie can be an easy way to get these benefits. Oat milk is creamy, satisfying, and provides extra calories. Remember, your body needs an extra 300 to 500 calories a day to produce milk, and liquid calories can be a helpful way to meet that goal if you are too tired to prepare a full meal.

Barley Water: A Traditional Remedy

Barley is another grain high in beta-glucans. In many cultures, barley water is a go-to remedy for low milk supply. You can make it by simmering pearl barley in water, straining it, and flavoring the liquid with a bit of lemon and honey. It is a warm, comforting drink that has been used for generations to support nursing mothers.

Drinks to Limit When You’re Concerned About Supply

While most drinks are fine in moderation, some can have a negative impact on your supply if consumed in large quantities. If you are struggling with low milk volume, you might want to look at your intake of the following beverages.

High Amounts of Caffeine

A cup or two of coffee is usually perfectly fine for most breastfeeding pairs. However, caffeine is a diuretic, which means it can cause your body to lose fluids faster. If you are drinking more coffee than water, you may be working against your hydration goals.

Furthermore, some babies are sensitive to caffeine. If you notice your baby is extra fussy or having trouble sleeping after you drink coffee, it might be worth cutting back. If you are dealing with a significant supply drop, some lactation consultants recommend avoiding caffeine entirely for a few days to see if it makes a difference.

Peppermint and Sage Infusions

While herbal teas are often seen as healthy, certain herbs can actually decrease milk supply. Peppermint and sage are the two most common culprits. In large amounts, the menthol in peppermint may have an "anti-galactagogue" effect.

Sage: Often used to help moms wean, sage can significantly reduce milk production.
Peppermint: While a peppermint candy here or there is fine, avoid drinking multiple cups of strong peppermint tea daily if you are trying to boost your supply.

Carbonated and Sugary Drinks

Soda and highly sweetened energy drinks often provide "empty" calories. While they might give you a temporary energy boost, the high sugar content can lead to a crash later. They also don't provide the cellular hydration that your body needs to produce milk. If you love the fizz, try sparkling water with a splash of fruit juice instead.

Ingredients That Support Lactation

When choosing what to drink, looking for specific ingredients can give you an edge. Many of these are found in our herbal lactation supplements, which can be taken alongside your favorite beverages.

Moringa Leaf

Moringa is a nutrient-dense plant that has been used for centuries in various cultures to support milk production. It is packed with iron, calcium, and essential amino acids. High iron levels are particularly important because low iron (anemia) is a known cause of low milk supply, especially in the early weeks after birth.

Brewer's Yeast

While often found in cookies, brewer's yeast can also be added to smoothies or drinks. It is a rich source of B vitamins and chromium. These nutrients support your metabolism and energy levels. Since breastfeeding is an energy-intensive process, supporting your metabolism can help your body function more efficiently.

Flaxseed Oil

Adding a teaspoon of flaxseed oil to a morning smoothie provides omega-3 fatty acids. These healthy fats don't necessarily increase the volume of your milk, but they can improve the quality by increasing the fatty acid content. This helps your baby stay full longer and supports their brain development.

Important Note: 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 supplements or making significant dietary changes.

Creating a Hydration Routine

Knowing what to drink is only half the battle; you also need a plan to ensure you are actually drinking enough. When you are exhausted, it is easy to forget to take care of yourself.

The "Station" Method

Set up hydration stations in the places where you spend the most time nursing or pumping. This might be a side table in the nursery, a spot on the couch, or your desk at work.

Keep a large, insulated water bottle at each station.
Include a small snack, like our lactation cookies and snacks or Emergency Brownies.
Make sure you have a long straw, which makes it easier to drink while holding a baby.

The "Glass-for-Glass" Rule

For every cup of coffee or caffeinated tea you drink, aim to drink two glasses of water. This helps offset the diuretic effect of the caffeine and ensures your net hydration remains positive.

Evening Infusions

In the evening, try a warm drink. Warmth can help relax your body and lower cortisol (stress hormone) levels. High stress can inhibit the let-down reflex, making it harder for your milk to flow. A warm cup of caffeine-free tea or even warm almond milk with a bit of turmeric and honey can be a soothing way to end the day and support your milk flow for those middle-of-the-night feeds.

How Your Diet Complements Your Drinks

What you drink works hand-in-hand with what you eat. You cannot rely on fluids alone to maintain a healthy supply. Your body needs calories and protein to build the components of breast milk.

Proteins: Chicken, turkey, eggs, and tofu provide the amino acids necessary for milk production.
Healthy Fats: Avocados, nuts, and seeds help make your milk more satisfying for your baby.
Complex Carbohydrates: Whole grains like brown rice and quinoa provide sustained energy so you don't feel "wiped out" by the end of the day.

If you are struggling to eat enough because you are busy, consider our lactation snacks and baking mixes. They are an easy way to make nutrient-dense snacks that you can eat with one hand while nursing.

What to Do Next: Your Action Plan

If you are feeling overwhelmed, start with these simple steps:

Buy a high-quality water bottle: Choose one you actually like using.
Pick one "booster" drink: Try coconut water or one of our Milky Mama hydration drinks once a day.
Monitor your cues: Pay attention to the color of your urine (it should be pale yellow) and your thirst levels.
Set a reminder: Use your phone to remind you to drink a glass of water every two hours.
Be kind to yourself: Stress is the enemy of milk supply. You are doing an amazing job, and every drop you provide is valuable.

"Breasts were literally created to feed human babies. Your body knows what to do, but it needs the right fuel to do it well."

FAQ

Can drinking more water actually increase my supply?

Drinking water helps ensure your body has the resources it needs, but drinking extra water beyond your thirst will not automatically create more milk. Milk supply is primarily driven by how often and how effectively your baby (or a pump) removes milk from the breast. However, staying well-hydrated prevents dehydration-related drops in supply and helps you feel more energetic.

Is coconut water better than plain water for breastfeeding?

Coconut water contains electrolytes like potassium and magnesium, which can help your body stay hydrated more effectively than plain water alone. Many parents find that the added minerals support their let-down reflex and energy levels. While it isn't "better" than water, it can be a very helpful addition to your daily hydration routine.

How much caffeine can I have while nursing?

Most experts recommend limiting caffeine to about 200–300 mg per day, which is roughly two small cups of coffee. Excessive caffeine can lead to dehydration and may make some babies irritable or restless. If you notice a dip in your supply, you might try reducing your caffeine intake to see if your body responds better to increased water and electrolyte drinks.

Can I drink peppermint tea while breastfeeding?

In large quantities, peppermint has been known to decrease milk supply due to the high menthol content. While an occasional cup of peppermint tea likely won't cause an issue, it is best to avoid it if you are already concerned about low milk production. Instead, look for herbal teas specifically designed for lactation or stick to ginger or chamomile.

Conclusion

Finding the right balance of fluids is a personal journey. What works for one person might not be the perfect fit for another, and that is okay. The most important thing is to listen to your body, stay consistent with your hydration, and ensure you are removing milk frequently. By choosing drinks rich in electrolytes, beta-glucans, and essential vitamins, you are giving your body the support it deserves.

Prioritize water and electrolyte-rich drinks like coconut water.
Incorporate oat-based beverages or barley water for a natural boost.
Avoid excess caffeine and herbs like sage and peppermint.
Use specialized lactation drinks to make hydration enjoyable and functional.

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