The best guide is to “drink to thirst.” You are usually drinking enough if your urine is light colored. It’s a good idea to have a glass of water available while breastfeeding. Drinking beyond one’s needs is unnecessary, as it doesn’t help to increase the milk and may be unpleasant.Many mothers find that they are naturally more thirsty when they are nursing.

Water
Water is a great way to stay hydrated, but it is not the only way. Fruit and vegetable juices, and soups are also great for replenishing fluids.

Milk
It used to be believed that all a breastfeeding mother could drink was milk and water. This is not true, and one who tries to follow such strict guidelines is unlikely to continue to breastfeed. A mother does not need to drink milk to make milk. While calcium is important, milk is only one possible source. Yogurt and cheeses are other good sources of calcium. Other good sources of calcium, including:

  • Sheep or goat’s milk and cheese.
  • Canned fish, such as salmon or mackerel, which contains bones that become soft during processing and are easier to eat. Anchovy paste (made from whole anchovies) also has a high calcium content.
  • Whole grains and whole grain flours.
  • Green, leafy vegetables.
  • Almonds or other types of nuts and dry fruit, such as walnuts and dry figs. (It’s important to consume these in moderation because of the high caloric content of these foods.)

Caffeine
Moderate intake of caffeine causes no problems for most breastfeeding women. If a breastfeeding mother consumes more caffeine in a day than is found in 5 five-ounce cups of coffee, caffeine could begin to accumulate in the baby’s’ system. A baby who is being over stimulated by caffeine is more alert, active, has disrupted sleep patterns, and may be unusually fussy. If the baby is reacting to caffeine, gradually cut back on caffeine consumption for a week and observe the baby for improvement. Abrupt withdrawal can cause headaches and other discomforts.

Alcohol
An occasional drink has not been found to be harmful to the nursing baby. Alcohol does pass freely into the mother’s milk and peaks about 30-60 minutes after consumption. A good rule of thumb is to nurse the baby before consuming 1 alcoholic drink, and wait 3 hours before nursing again. When in doubt, or after moderate to heavy drinking, do not nurse the baby. Pump for each normal feeding (and/or to comfort) and dispose. If planning a night on the town, pump before hand and store the milk in the fridge for the feeding(s) you will be away.

Herbal Teas
Major brands of herbal teas pose little risk to the nursing mother and baby. A mother who drinks a few cups of herbal tea a day is unlikely to encounter any difficulties. However, some herbal teas can have side effects. Sage, for example, can reduce a mother’s milk supply if taken in large amounts.

THE BREASTFEEDING ANSWER BOOK. Schaumburg, IL: LLLI, 2003; 438-439, 445-446, 597-599, 600