How Much Water Should You Drink While Breastfeeding or Pumping?
- Christina Newell
- 2 days ago
- 2 min read
If you’re a nursing or pumping mom, you’ve probably heard “drink more water!”—but how much is enough? Your body needs extra fluids to make breast milk, but that doesn’t mean you need to chug gallons. Here’s what experts recommend and how to tell if you’re getting enough.
Why Hydration Matters for Milk Supply
Breast milk is about 87% water, so your body pulls fluid from your stores every time you nurse or pump. Staying hydrated:
Supports steady milk production
Helps maintain your energy levels
Aids in postpartum recovery
Recommended Daily Fluid Intake - How Much Water To Drink While Breastfeeding or Pumping
You don’t need to overthink every sip. Instead, follow these expert guidelines:
Centers for Disease Control and Prevention (CDC) and La Leche League International recommend about 3 liters (12 cups) of total fluids per day—roughly one extra liter beyond your usual needs.
Total fluids include water, milk, juice, soups, fruits, and vegetables.
Tip: “Total fluids” means you can count food and other drinks, not just plain water.
Practical Hydration Tips
Drink to thirst: Your body is the best guide—let thirst be your cue.
Keep water nearby: Place a full bottle near your pump or nursing chair.
Hydrate at each feed or pump session: Make sipping a habit when you sit down.
Flavor your water: Add lemon, cucumber, or berries for variety.
Limit sugary drinks and high caffeine: Too much caffeine can be dehydrating and may make some babies fussy.
Signs You’re Well Hydrated
Light yellow or pale urine
Consistent milk supply
Good energy levels
Rare headaches or dizziness
If you notice darker urine, fatigue, or a sudden drop in milk output, you may need to increase fluids.
Do You Need Special Drinks?
Plain water is best. While sports drinks or herbal teas are fine occasionally, they’re not necessary unless you’re exercising heavily or in very hot weather.
Key Takeaways
Aim for about 3 liters (12 cups) of fluids a day, including water-rich foods.
Drink to thirst, and keep water handy during every breastfeeding or pumping session.
Signs of adequate hydration: light-colored urine and steady milk supply.
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