How Much Water Should You Drink While Breastfeeding?
Breast milk is mostly water, so nursing raises your fluid needs. EFSA (2010) sets the extra at about +700 mL/day above the non-lactating adequate intake. The simplest plan: drink to thirst and keep a glass within reach at every feed.
Quick answer
How Much Water Should You Drink While Breastfeeding?
While breastfeeding, EFSA (2010) adds about +700 mL/day of water on top of the non-lactating adult-woman adequate intake of 2.0 L/day, giving a practical target near 2.7 L/day of total water (EFSA 2010 Water DRV). 'Total water' includes food moisture, so drink to thirst and keep a glass handy at every feed rather than forcing a fixed amount.
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Breast milk is mostly water, so producing it pulls extra fluid through your body each day. Europe's EFSA (2010) accounts for this by adding about +700 mL/day to a lactating woman's water target, on top of the adequate intake for a non-lactating woman of the same age (EFSA 2010 Water DRV). For an adult woman, EFSA sets that baseline total-water adequate intake at 2.0 L/day; adding the lactation increment brings the practical target to roughly 2.7 L/day of total water, which includes water from food as well as everything you drink. (For comparison, the US Institute of Medicine independently set 2.7 L/day total water for adult women in 2004 — EFSA 2010 Water DRV; IOM 2004 DRI Water.) These are population averages assuming a moderate climate and a physical activity level of 1.6 (EFSA 2010 Water DRV); your real needs rise in heat or with exercise. The practical takeaway: don't force litres, but drink to thirst and add fluid around each feed.
Lactation Water Targets (EFSA 2010)
| Group | Total-Water Target | Source |
|---|---|---|
| Non-lactating adult woman (baseline AI) | 2.0 L/day total water EFSA adequate intake for adult women, including water from food and all beverages, assuming moderate temperature and PAL 1.6. | |
| Lactation increment (the extra) | +700 mL/day EFSA's additional water for lactation, added on top of the non-lactating AI for a woman of the same age. | |
| Lactating adult woman (baseline + increment) | ~2.7 L/day total water 2.0 L baseline plus the +700 mL lactation increment. Includes food moisture, not just drinks. | |
| Pregnancy (for comparison) | +300 mL/day EFSA adds only +300 mL/day for pregnancy — less than half the lactation increment, because making milk costs more fluid than carrying a pregnancy. |
Why Nursing Raises Your Fluid Needs
You're making a water-rich fluid
EFSA (2010) sets the lactation water increment at +700 mL/day above the non-lactating adequate intake — its single largest life-stage adjustment, reflecting the volume of fluid that leaves your body as milk (EFSA 2010 Water DRV).
More than pregnancy required
EFSA adds +300 mL/day for pregnancy versus +700 mL/day for lactation (EFSA 2010 Water DRV). If you tracked your intake while pregnant, expect to need noticeably more now that you're breastfeeding.
Your baby's intake is large for their size
An exclusively breast-fed infant takes in about 100-190 mL of water per kg of body weight per day (EFSA 2010 Water DRV) — almost all of it from your milk. That's the fluid your body is replacing.
Food counts toward the target
EFSA's totals are total water — drinks plus the moisture in food (EFSA 2010 Water DRV). Soups, fruit, yoghurt and vegetables all count, so you rarely need to drink the full target as plain water.
Practical Hydration Tips While Breastfeeding
- Drink to thirst rather than forcing a fixed number of litres — the +700 mL/day EFSA increment is a population average, not a daily quota (EFSA 2010 Water DRV).
- Keep a full glass or bottle within arm's reach at every feed; nursing often triggers thirst, so use it as a natural cue to sip.
- Aim for roughly 2.7 L of total water a day as a lactating adult (2.0 L baseline + 700 mL), remembering food moisture counts toward that total (EFSA 2010 Water DRV).
- Increase fluids beyond the baseline in hot weather or when active — EFSA's targets assume only moderate temperature and a PAL of 1.6 (EFSA 2010 Water DRV).
- Check your urine: pale-yellow generally signals adequate hydration, while dark urine suggests you should drink more.
- Don't over-drink in an attempt to boost milk supply — there is no figure in these reference values supporting that, and drinking far past thirst offers no proven benefit.
Estimate Your Daily Water Target
Get a personalized daily total-water estimate, then add the EFSA +700 mL lactation increment on top while you're breastfeeding.
Use the Hydration CalculatorMedical Disclaimer: This page is general information, not medical advice. The figures shown are population-level adequate intakes from EFSA (2010) and IOM (2004) and include water from food as well as drinks. Individual needs vary with climate, activity, body size, and health. If you have a medical condition, are advised to limit or increase fluids, or have concerns about milk supply or your own hydration while breastfeeding, talk to your doctor, midwife, or a lactation consultant.
Sources & Citations
- +700 mL/day for lactation — EFSA (2010) adds about +700 mL/day of total water for lactation, on top of the non-lactating adequate intake for a woman of the same age.[1]
- 2.0 L/day adult-woman AI — EFSA (2010) sets the adequate intake of total water for an adult woman at 2.0 L/day, the baseline before the lactation increment.[1]
- +300 mL/day for pregnancy — EFSA (2010) adds only +300 mL/day for pregnancy, less than half the lactation increment.[1]
- 100-190 mL/kg/day (breast-fed infant) — An exclusively breast-fed infant (0-6 months) has a total-water adequate intake of about 100-190 mL per kg of body weight per day, almost all from breast milk.[1]
- moderate temperature; PAL 1.6 — EFSA's water adequate intakes assume a moderate environmental temperature and a physical activity level (PAL) of 1.6.[1]
- 2.7 L/day (IOM adult women) — The US Institute of Medicine (2004) independently set total-water adequate intake for adult women at 2.7 L/day.[2]
- [1]EFSA 2010 Water DRV — EFSA Panel on Dietetic Products, Nutrition, and Allergies (NDA). Scientific Opinion on Dietary Reference Values for water. EFSA Journal 2010;8(3):1459 [48 pp.]. Question No EFSA-Q-2008-464, adopted 4 December 2009.DOI: 10.2903/j.efsa.2010.1459
- [2]IOM 2004 DRI Water — Institute of Medicine (US) Panel on Dietary Reference Intakes for Electrolytes and Water. Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate. Washington, DC: National Academies Press; 2005 (report released Feb 2004). Chapter 4: Water.
Last reviewed: 2026-06-20. Every figure on this page is sourced to the named primary references above.
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Frequently Asked Questions
How much water should I drink while breastfeeding?
EFSA (2010) adds about +700 mL/day for lactation on top of the non-lactating adequate intake of 2.0 L/day for adult women, giving a practical target of roughly 2.7 L/day of total water (EFSA 2010 Water DRV). 'Total water' includes the moisture in food, not just drinks, so you don't need to drink all of it as plain water. The simplest approach is to drink to thirst and keep fluid handy at every feed.
Why do I need extra water when nursing?
Breast milk is largely water, so producing it draws extra fluid through your body. EFSA (2010) reflects this with a +700 mL/day increment above the baseline adequate intake — its largest life-stage water adjustment (EFSA 2010 Water DRV). An exclusively breast-fed infant takes in about 100-190 mL of water per kg of body weight daily, almost all from your milk (EFSA 2010 Water DRV), and that's the fluid you're replacing.
Is the breastfeeding water target higher than during pregnancy?
Yes. EFSA (2010) adds +300 mL/day for pregnancy but +700 mL/day for lactation (EFSA 2010 Water DRV) — more than double. Making milk costs more fluid than carrying a pregnancy, so if you were tracking your intake while pregnant, expect to need noticeably more now that you're nursing.
Does drinking more water increase my milk supply?
These reference values do not include any figure showing that drinking beyond thirst raises milk production. EFSA's +700 mL/day increment (EFSA 2010 Water DRV) reflects the fluid lost as milk, not a lever to boost supply. Drink enough to satisfy thirst and avoid dehydration; pushing far past that has no proven benefit and may just be uncomfortable.
Does food count toward my breastfeeding water target?
Yes. EFSA's targets are for total water — all beverages plus the moisture in food (EFSA 2010 Water DRV). Soups, fruit, vegetables, yoghurt and milk all contribute, so the roughly 2.7 L/day total for a lactating adult does not all have to come from plain water.
What is the simplest way to stay hydrated while breastfeeding?
Drink to thirst and keep a glass or bottle within reach at every feed, since nursing often triggers thirst. Aim loosely for the EFSA target of about 2.7 L total water a day (2.0 L baseline + 700 mL increment; EFSA 2010 Water DRV), counting food moisture, and add more in heat or when active. Pale-yellow urine is a good sign you're getting enough.
Do hot weather or exercise change my needs while nursing?
Yes. EFSA's adequate intakes assume only a moderate climate and a physical activity level of 1.6 (EFSA 2010 Water DRV). In heat or with more activity your sweat losses rise, so you should drink above the baseline target. Use thirst and urine color as practical guides on hotter or more active days.
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