How much should I be drinking when breastfeeding?

How much do you actually need to drink whilst breastfeeding?
The NHS suggests that adults aim for around 6- 8 glasses of fluid a day as a baseline, and that breastfeeding women will usually need a bit more on top.

Other expert groups, like the European Food Safety Authority and the US Institute of Medicine, go a step further and put total daily water needs for breastfeeding women at roughly 2.7-3.3 litres a day, including both drinks and the water in food. Which sounds like a lot, especially when you are recovering post birth, tired and trying to establish breastfeeding with a newborn.

In reality, your body is a good guide. Aiming for around 2.5-3 litres a day, then letting your thirst, how you feel, and the colour of your wee (pale straw is ideal) lead the way is a really practical approach.

Many mums find it helpful to simply have a drink within reach whenever they feed - whether that’s water, a herbal tea or a comforting hot chocolate - so topping up your fluids becomes part of your feeding ritual, not another job on your list.

Why hydration matters 
Breast milk is naturally very high in water (87-90%), so every feed means you’re passing fluid on to your baby as well as nutrients and immune support.

If you’re not drinking enough yourself, you’re more likely to feel headachy, dizzy, constipated or just wiped out - even if you have a good milk supply.

Research shows that exclusively breastfeeding mums often have hydration levels that run closer to the lower end, meaning they may need to pay extra attention to staying hydrated.

The good news is that a lot of everyday drinks count – water, milk, herbal tea and even moderate tea and coffee consumption can all contribute to your daily total. And there’s something especially soothing about a warm drink in your hands at 3am that goes beyond hydration alone, helping you pause, breathe and encourage the hormones that support let‑down and bonding.

If you are worried about your caffeine consumption try our helpful caffeine calculator tool. 

Milk’s Up breastfeeding tea 
Our Milk’s Up tea was created with new mums in mind. It is a gentle, aromatic blend of organic fennel, fenugreek, aniseed and other botanicals that have been traditionally used to support milk flow and supply. It’s naturally sweet, completely caffeine‑free and designed to be sipped any time of day or night, from those bleary early‑morning feeds to your evening wind‑down.

Go With The Flow hot chocolate
Of course, not every drink needs to be a tea - our bestselling Go With The Flow hot chocolate is all about creating a cosy, chocolatey moment that still supports your breastfeeding journey. It pairs rich cacao with brewer's yeast to naturally nourish and support lactation.

Aim to drink regularly, listen to your body, and use simple markers like thirst and urine colour to guide you, whilst keeping those broad 2.5-3 litre targets in mind.

If you have worries about your milk supply, your baby’s weight gain or hydration, or your own health, make sure to contact your midwife, health visitor, GP or a lactation consultant.

You are doing something incredible - and deserve support, hydration and a hot cup of something delicious in your hands while you do it!