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Breastfeeding for a year adds up to nearly 1,800 hours - almost as many hours as a full-time job. It's no simple task and doesn't always come easy. In fact, low milk supply (perceived or actual) is one of the main reasons people stop breastfeeding.

If you're breastfeeding, you may be wondering how to make feeding your baby easier. Here we'll review some specific drinks and the nutrients they provide to support breastfeeding.

Do certain drinks help produce breast milk?

Breastmilk is made up of over 1,000 different compounds. So, it's not surprising that we don't know all of its nutritional benefits yet. What experts do know is this: Both the amount and composition of your breast milk are affected by many factors. They include, but are not limited to, your:

• Age

• Ethnicity

• Medical conditions

• Nutrition

Breastfeeding your baby requires a similar number of calories as pregnancy. But to breastfeed a baby from birth to 6 months, you need over 300 extra calories per day. This increases to 400 extra calories per day between 6 months and 1 year. So it's important to think about what kind of calories you're consuming, including the ones in your beverages.

Drinks to increase nutrients in breast milk

You've probably heard about certain foods and drinks that supposedly increase milk production. But there's not enough research in this area yet to say for sure. While there isn't one particular drink that's "best" for breastfeeding, there are certain drinks that are better than others.

1. Water

Plain water tops the list because not getting enough of it can directly reduce your milk supply. Breast milk is almost 90% water, so you need additional fluids to keep up your supply. Dehydration can lead to a reduction in your milk supply and cause fatigue, headaches, and muscle cramps.

If you're lactating, you should aim to get 16 cups of liquid per day. Of those, 13 cups should come from beverages like water. The other 3 cups should come from food.

Many foods have a high water content that can help you meet that recommendation. Examples include:

• Fruits

• Vegetables

• Broth-based soups

• Yogurt

If you get bored with plain water, mix up your drink by adding fresh herbs, sliced citrus fruits, or electrolyte tabs.

Thirst is a good indicator that you may need to grab a glass of water. But when you're focused on nourishing your baby, it can be difficult to nourish yourself too. Consider getting a large water bottle that only needs a couple of refills a day to make staying hydrated easier on yourself. But don't overdo it: There's such a thing as drinking too much water.

2. Cow's milk

Cow's milk is on the list because of its nutrient density. One cup of cow's milk provides a whopping 13 essential nutrients. Specific nutrients in cow's milk that are beneficial for breastfeeding mothers include:

• Calcium

• Iodine

• Riboflavin

• Vitamin A

• Vitamin D

• Selenium

Like breast milk, cow's milk is about 90% water. While some plant-based milks have fortified calcium, vitamin D, and protein, they aren't a nutritional substitute for cow's milk.

3. Herbal tea with fenugreek

There are many teas on grocery shelves that claim to boost milk supply. It's important to note that most of these products are considered supplements, and their claims aren't reviewed by the FDA.

Some of these teas contain the herb fenugreek, which is widely believed to promote breast milk production. In animal studies, fenugreek increased insulin, prolactin, and oxytocin levels - all important hormones for milk production.

However, human studies have been mixed on whether fenugreek affects breast milk supply, and there isn't much data on the topic. But fenugreek can help some people, and it's generally safe to use. Be sure to stop drinking tea with fenugreek if you experience nausea, vomiting, or symptoms of an allergic reaction.

4. Fruit smoothie with chia seeds

Smoothies can be a convenient way to pack in nutrition while breastfeeding or on the go. Smoothies can also contribute to your daily fluid needs while breastfeeding. Opt for a combination of:

• Fresh or frozen fruit

• Milk or yogurt

• Nut butter or seeds like chia or flax seed

Adding chia seeds or flax seeds to your smoothie can add a healthy dose of omega-3s and other fatty acids. This is important because babies get their fatty acids from breast milk.

5. Coconut water

Coconut water is a good source of potassium, magnesium, and sodium. These are important electrolytes that can help you hydrate faster. You can also pass these electrolytes onto your baby through your breast milk.

If you don't like coconut water, consider other good sources of electrolytes. These could include:

• Low-sugar sports drinks

• Electrolyte tabs

• Soup

• Fruits, like watermelon or grapes

• Vegetables, like lettuce or cucumber

6. Juice

Juice - preferably 100% fruit juice - can contribute toward your daily fruit intake and help you reach your daily fluid needs. Most fruits and fruit juices provide potassium, vitamin C, and carbohydrates, among other nutrients. Including juice in your diet can help optimize your nutrition while breastfeeding. When possible, choose pasteurized juices and those without added sugar.

What drinks should you avoid while breastfeeding?

Some drinks are best to stay away from when breastfeeding. Here are a few drinks to avoid or consume only in small quantities.

Alcohol

Alcohol you drink ends up in your breast milk. There's not enough research to say exactly how much alcohol - if any - is safe while breastfeeding. But experts recommend waiting at least 2 hours after drinking alcohol before you breastfeed.

It's also a good idea to drink in moderation. Alcohol beyond one or two drinks per day impacts the production of oxytocin, which is crucial for the letdown reflex. This reflex makes it easier for your baby to breastfeed.

Caffeinated drinks

With all the sleep you may be losing postpartum, it's easy to let your caffeine intake creep up. But like alcohol, caffeine can enter your breast milk and affect your infant.

It's not clear exactly how much caffeine you can drink while breastfeeding, as there's little research on the topic. But experts recommend limiting your caffeine intake to 200 mg or less per day during lactation. This is roughly two cups of coffee per day.

Soda

There's nothing dangerous in soda if you're breastfeeding. But soda contains large amounts of added sugar and gives you zero nutrition in return. While breastfeeding, it's important to maximize the amount of nutrients in your food and drinks. For that reason, it's best to skip the soda in favor of a more nutritious drink.

When to talk with your doctor

Breastfeeding doesn't come easy for everyone. It's common to have roadblocks and feel discouraged. But if you continue to experience a low milk supply despite extra pumping and hydrating, it's a good idea to ask for help.

You can work with an International Board Certified Lactation Consultant (IBCLC) or speak with your obstetrician. They can rule out other medical conditions that could be impacting your milk supply.

Certain medications can also affect your supply. But be sure to talk with your obstetrician before stopping or starting any medications.

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