Debunking Myths: The Truth About Water and Milk Supply

Breast milk is about 87% water, so it’s natural to think that drinking more water might lead to more milk. However, your body is incredibly efficient. It pulls water from your stores to create milk, so unless you’re severely dehydrated, your supply won’t decrease because of your hydration levels.

At the same time, your supply will not increase simply because you’re drinking more water. Your body’s milk-making process prioritizes your baby’s needs, even if you’re not perfectly hydrated. That said, staying adequately hydrated can help you feel better overall and support your energy levels - both essential when caring for a little one.

How Much Water Do You Really Need?

Forget the old "eight glasses a day" rule. The amount of water each person needs varies depending on factors like body size, activity level, and climate. For breastfeeding parents, experts recommend drinking to thirst. This means:

  1. Listen to Your Body – Thirst is your best indicator. If you’re thirsty, drink water.
  2. Pay Attention to Output – If your urine is pale yellow, you’re likely hydrated. Dark urine may signal the need for more fluids.
  3. Watch for Signs of Dehydration – Fatigue, headaches, dizziness, or dry mouth can be signs that you need to hydrate.

Some people find it helpful to carry a water bottle throughout the day to remind themselves to drink, while others prefer to incorporate hydrating foods into their meals. The key is to make hydration a natural and effortless part of your routine.

The Truth About Water and Milk Supply

Drinking excess water won’t increase milk supply, and in some cases, overhydration can be counterproductive. When you drink too much water, your body’s electrolyte balance can shift, potentially affecting milk production.

Overhydration may lead to a condition called water intoxication, where the balance of sodium and other minerals in your body becomes diluted, potentially reducing the efficiency of your milk production process.

Instead of chugging endless glasses of water, focus on a balanced approach:

  • Drink water when you’re thirsty – your body’s cues are reliable.
  • Include hydrating foods like watermelon, cucumbers, oranges, and soups in your diet.
  • Remember that other fluids countherbal teas, milk, and broths all contribute to hydration.

What Actually Boosts Milk Supply?

Milk supply operates on a demand-and-supply system. The more milk your baby removes from your breasts, the more milk your body will make. Hydration alone won’t significantly alter this process, but other key factors play a role:

  1. Frequent Nursing or Pumping – Nursing or pumping regularly signals your body to produce more milk. Skipping sessions can lead to a dip in supply. If you’re exclusively pumping, aim for at least 8-10 sessions per day in the early months.
  2. Effective Latch – Ensuring a proper latch helps your baby remove milk efficiently, stimulating continued production. If latching is painful or ineffective, working with a lactation consultant can help troubleshoot any issues.
  3. Skin-to-Skin Contact – Holding your baby close, especially with direct skin contact, can boost milk production by stimulating oxytocin, the hormone responsible for milk letdown.
  4. Take Care of Yourself – Nutrition, rest, and stress management are all essential for maintaining a healthy milk supply. Your body needs fuel to produce milk, so eating nourishing meals with a balance of proteins, healthy fats, and complex carbs can be beneficial.
  5. Consider Galactagogues – Certain foods and herbal supplements, like oats, flaxseeds, fenugreek, and lactation treats, may support milk production. However, these work best in conjunction with effective milk removal techniques, not as a replacement for frequent nursing or pumping.

Hydration and Energy Levels

While drinking water won’t necessarily boost your milk supply, proper hydration can help prevent exhaustion, brain fog, and sluggishness - common struggles for new parents. Dehydration can make you feel more tired and less focused, which can impact your overall well-being. When you’re juggling feeding sessions, diaper changes, and little sleep, ensuring you stay hydrated can make a significant difference in how you feel throughout the day.

If you find it difficult to keep up with hydration, try:

  • Keeping a full water bottle next to where you usually nurse or pump.
  • Setting reminders on your phone to take small sips throughout the day.
  • Choosing electrolyte-enhanced drinks if you’re feeling particularly drained (but watch out for added sugars).
  • Drinking a glass of water with each meal to establish a routine.

When to Worry About Hydration

In most cases, your body will regulate its water needs naturally. However, if you notice signs of severe dehydration, such as dizziness, extreme fatigue, confusion, or infrequent urination, it may be time to increase your fluid intake. If you’re struggling with supply issues alongside dehydration, working with a lactation consultant or healthcare provider can provide personalized insights.

Hydration is important, but it’s not a magic fix for milk supply challenges. Your body knows how to prioritize milk production, even when you’re not perfectly hydrated. The key to maintaining a strong supply is regular milk removal, a good latch, skin-to-skin contact, and overall well-being.

So, instead of stressing about hitting a water quota, focus on drinking to thirst, eating a well-balanced diet, and finding a breastfeeding or pumping routine that works for you. If you’re struggling, don’t hesitate to seek professional support.

You’re doing an amazing job, and every drop of milk you provide is a testament to your dedication. Keep going - you’ve got this!

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