Nutritional Needs During Lactation: Fluid Needs

Nursing mothers need to drink plenty of fluids. Water, juice, and other non–dairy beverages, such as soymilk, are good choices.

In addition to your usual fluid intake, nursing mothers should drink as much liquid as your baby takes from you. One way to do this is to drink a glass of water or soymilk 10 to 15 minutes before feeding your baby. Or sip from your glass while your baby nurses. It’s a good idea to avoid drinking hot liquids while breastfeeding as a sudden movement could result in an accidental scalding.

Moms can generally consume decaffeinated and herbal teas and decaffeinated coffee without causing babies any harm, though some mothers find that when they drink coffee, their babies become fussy. 

Since alcohol will pass through to breast milk, it is best to avoid it while nursing.

Other Tips

A diet built from a variety of vegetables, fruits, grains, and legumes, along with a source of vitamin B₁₂, is satisfying and healthy. Combined with simple exercise, such as brisk walking several days a week, and plenty of rest, it will help new mothers feel fit and energetic. 

Getting sufficient rest is important and likely will be a challenge in the first weeks.  Although breastfeeding is the easiest way to feed newborns, producing milk requires the body to work.

If you get overtired, you may find that your milk supply decreases—and suddenly your baby is demanding to be fed every hour. One tip: Napping, or at least resting, when baby naps will help.