Hi, I’m Anna.
In the early weeks of breastfeeding, I was constantly thirsty. Breastfeeding takes so much out of you—literally. Every feed left me feeling like I hadn’t had a sip of water in days.
At first, I thought the answer was simple: just drink more water. So, I did. I carried a massive water bottle everywhere, refilling it religiously. But despite all that water, I still felt depleted, exhausted, and sometimes even lightheaded.
That’s when I realised: hydration isn’t just about water—it’s about what’s in the water. When we breastfeed, we lose more than just fluids. We lose minerals, electrolytes, and essential nutrients that keep our bodies balanced. And if we don’t replace them properly, it can affect everything from energy levels to milk supply.
So, what should you actually be drinking while breastfeeding? Here’s what worked for me—and what science says about the best beverages for hydration, energy, and milk production.
1. Mineral-Rich Herbal Lactation Teas
One of the biggest game-changers for me was swapping plain water for a breastfeeding support infusion.
✔ Why it works: Herbal teas don’t just hydrate—they replenish minerals, balance hormones, and support milk flow in a way that plain water can’t.
✔ What to look for: A milk supply boost tea should include hydrating, mineral-rich, and galactagogue herbs (milk-boosting plants) that also help with postpartum recovery and hormone balance.
The best breastfeeding-friendly teas contain:
✔ Fennel & Moringa – Known to naturally increase prolactin (the milk-making hormone) and provide iron, calcium, and B vitamins.
✔ Stinging Nettle & Oat Straw – Rich in electrolytes, magnesium, and iron, helping replenish lost minerals and prevent postpartum depletion.
✔ Holy Basil & Vervain – Adaptogenic herbs that reduce cortisol (stress hormone), supporting oxytocin release and better milk flow.
✔ Cinnamon & Cardamom – Warming spices that aid circulation, digestion, and overall postpartum healing.
This combination is exactly why I relied on The Breastfeeding Herbata—it wasn’t just about hydration, it was about supporting my entire body while breastfeeding.
2. Coconut Water: Nature’s Electrolyte Drink
In the first few months postpartum, I found myself constantly fatigued, lightheaded, and craving sugar. It turns out, a lot of that was due to electrolyte depletion.
✔ Why it works: Coconut water is packed with potassium, sodium, and magnesium, which help restore electrolyte balance and prevent dehydration-related milk dips.
✔ How to drink it: Choose pure coconut water (no added sugars), and sip it between feeds or after night nursing sessions.
3. Bone Broth for Deep Nourishment
This one surprised me—but when I started drinking warm, mineral-rich bone broth, I felt a noticeable shift in energy, digestion, and overall recovery.
✔ Why it works: Bone broth is rich in collagen, amino acids, and minerals that help rebuild tissues, support gut health, and stabilise postpartum hormones.
✔ Bonus: If you experienced blood loss during birth, the iron and gelatin in bone broth can help restore strength and prevent postpartum fatigue.
4. Warm Golden Milk for Hormone Balance
On nights when I felt restless or had trouble winding down, golden milk (a blend of turmeric, cinnamon, and nut milk) became my go-to.
✔ Why it works: Turmeric is a powerful anti-inflammatory that supports postpartum healing, while cinnamon helps stabilise blood sugar levels, preventing energy crashes.
✔ How to make it: Heat up coconut or almond milk, add turmeric, cinnamon, and a dash of honey for a calming, nourishing drink.
5. Homemade Oat Milk for Lactation Support
Oats are well-known for their milk-boosting properties, and oat milk is a delicious way to stay hydrated while also supporting lactation.
✔ Why it works: Oats contain beta-glucans, which help increase prolactin levels naturally.
✔ Bonus: Homemade oat milk is cheaper and healthier than store-bought versions (which often contain added oils and sugars).
How to make it:
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Blend 1 cup rolled oats + 3 cups water + a pinch of cinnamon + a dash of honey.
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Strain through a cheesecloth and store in the fridge.
Add it to smoothies or warm drinks for an extra lactation boost.
6. Electrolyte-Rich Drinks for Postpartum Hydration
While water is essential, postpartum hydration is about more than just quenching your thirst—it's about restoring the electrolytes lost through breastfeeding, sweat, and hormonal shifts.
✔ Why it works: Electrolytes like sodium, potassium, magnesium, and calcium help regulate fluid balance, nerve function, and muscle contractions, all of which are crucial during postpartum recovery and lactation.
✔ What to look for: Choose natural, low-sugar electrolyte options to avoid unnecessary blood sugar spikes. Look for drinks with a balance of sodium, potassium, and magnesium to support milk production and energy levels.
Great natural electrolyte sources include:
- Coconut Water: A natural source of potassium and magnesium to support hydration.
- Homemade Electrolyte Drink: Mix water with a pinch of sea salt, fresh lemon juice, a splash of coconut water, and a teaspoon of raw honey.
- Herbal Infusions with Electrolytes: Add stinging nettle, oat straw, or hibiscus to your teas for extra mineral content.
- Chia Seed Water: Soak chia seeds in water with a squeeze of lime for a hydrating, electrolyte-rich drink loaded with omega-3s.
Drinks to Avoid While Breastfeeding
While staying hydrated is crucial, some drinks can actually do more harm than good for milk supply.
1. Excess Caffeine
✔ Why to limit it: Caffeine is a diuretic, meaning it pulls water from the body, which can contribute to dehydration and milk dips. It can also pass into breast milk, potentially affecting baby’s sleep.
✔ How to balance it: If you love coffee, drink an extra glass of water per cup of coffee to stay hydrated.
2. Sugary Store-Bought “Lactation Drinks”
✔ Why to avoid them: Many lactation drinks are packed with added sugars, artificial flavours, and low-quality ingredients that don’t actually support milk supply.
✔ What to choose instead: A homemade lactation tea or electrolyte-rich coconut water provides better hydration without the sugar crash.
3. Alcohol
✔ Why to limit it: Alcohol can temporarily lower oxytocin levels, making milk let-down more difficult.
✔ How to balance it: If you choose to drink, stick to one glass and allow time for it to metabolise before nursing.
What Worked Best for Me?
When I shifted from just drinking plain water to nourishing my body with the right beverages, I noticed a huge difference in energy, hydration, and milk supply.
✔ Drinking a warm, mineral-rich lactation tea like The Breastfeeding Herbata helped keep my milk flowing, supported my hormones, and made breastfeeding feel easier.
✔ Sipping coconut water and bone broth throughout the day helped restore electrolytes and prevent energy crashes.
✔ Cutting back on caffeine and sugar-filled drinks made me feel more balanced, less jittery, and more in tune with my body.
Breastfeeding is about more than just milk—it’s about caring for yourself so you can care for your baby. When we nourish our bodies in the right way, everything—from energy to milk flow—falls into place more naturally.
HORMONAL & PROUD
Created as a brand to help women navigate the toughest moments in pregnancy, childbirth, postpartum — and practically every stage of life –– The SABI is changing the narrative around our hormones from one of taboo, embarrassment, and loneliness to awareness and even, pride. As more than a wellness brand, The SABI offers a carefully-crafted line of products to carry you through your hormonal journey, including rituals, supportive tools, and ancient herbal remedies that have been tested time and time again by women and now come backed by medicine. The SABI is a blend of science and nature conceived by women who have experienced the joys and deep struggles of bringing a child into the world, the pains of a heavy, difficult period, miscarriage, and difficulty conceiving.
We invite you to get to know your body and its cycles better –– to really understand what is going on inside. Learn to use your hormones to your advantage no matter your stage of life, and know that you can support and balance your hormone levels. We are here to help with the information, understanding and natural tools to support your body and the emotional process along with it.
