How to drink water during lactation to increase breast milk production

Generally, drinking water scientifically during lactation can provide a fundamental basis for milk production. The key lies in ensuring adequate water intake, choosing the right timing for drinking, controlling water temperature, selecting appropriate beverages, and adopting proper drinking methods. Combining these approaches can more effectively support milk secretion. Specific analysis is as follows:

1. Ensure sufficient water intake: Over 80% of breast milk consists of water, and dehydration directly affects milk production. It is recommended that breastfeeding mothers consume 1,500–2,000 milliliters of water daily, divided into multiple servings. Do not wait until feeling thirsty to drink, and avoid consuming large amounts at once to prevent overburdening the kidneys.

2. Choose the right timing for drinking: Drinking a cup of warm water 30 minutes before nursing helps prepare the body with adequate hydration for milk production. Replenish fluids promptly after nursing to compensate for fluid loss during feeding. Also drink适量 water between meals and after exercise to maintain the body’s fluid balance.

3. Control water temperature: Water that is too cold or too hot may irritate the gastrointestinal tract and affect nutrient absorption. It is recommended to drink warm water at 37–40°C—close to body temperature—as it is gentle and non-irritating, and facilitates better absorption and utilization by the body, thereby supporting milk production.

4. Select suitable beverages: When plain water becomes monotonous, opt for light soups such as loofah egg soup or soybean-pork trotter soup, but skim off excess fat to avoid greasiness. Lemon water or red date infusion are also good options, adding flavor while providing vitamins. Avoid stimulants such as coffee and strong tea.

5. Adopt proper drinking habits: Sipping water slowly allows for better absorption by the body, avoiding gulping. Using a straw or setting regular reminders to drink water can help establish a consistent hydration routine, ensuring daily intake goals are met.

In addition to drinking water properly, breastfeeding mothers should also ensure sufficient intake of high-quality protein and vitamins by eating more fish, lean meat, and fresh fruits and vegetables. Maintaining a positive mood, reducing anxiety and stress, and adhering to a regular sleep schedule without staying up late all complement proper hydration and collectively promote milk production.