#4- Calories Count [to support your milk supply]! (“7 Things I Wish I Knew” Series)

To celebrate Pump Momma Pump’s 7th Birthday, I’m sharing the “7 Things I Wish I Knew” at the start of my pumping journey. Here’s #4: Calories Count! Breastfeeding expends an average of 500 calories per day. It wasn’t until my second exclusive pumping journey that I realized how a big ol’ cheeseburger would increase my milk supply for the day (and dehydration would kill my milk supply!)

Fuel for the Flow: How Calories & Hydration Can Boost Your Milk Supply

Breastfeeding is an incredible way to nourish your baby — but did you know that nourishing yourself is just as important? Make sure your body is set up for success- calories and hydration are two of the biggest players in the game.

Let’s break down why eating enough and staying hydrated can help increase milk supply — and how to do it right.

Milk Production is a Metabolic Workout

Producing breast milk takes a lot of energy. On average, your body burns an extra 500 calories a day just by making milk. That’s like going for a 45-minute run! Woah! So if you’re not getting enough calories or fluids, your body may not have the fuel it needs to keep up milk production. It’s kind of like trying to drive cross-country on an empty tank.
Your body prioritizes nourishing your baby, but if it’s running low on energy, milk supply can dip. Here’s how to make sure you’re eating enough:

✅ Eat Often

You don’t need fancy meals — just consistent fuel. Aim for 5-6 small meals/snacks a day to keep energy (and milk) flowing.

✅ Focus on Nutrient-Rich Foods

• Good fats: Avocados, nuts, seeds, olive oil
• Proteins: Eggs, dairy, meat, tofu, beans
• Whole carbs: Oats, quinoa, brown rice, fruits

✅ Don’t Fear the Snack

Trail mix, granola bars, smoothies, nut butter on toast — these are easy, one-handed fuel-ups you can manage even when you’re running on baby snuggles and no sleep.

💧 Why Hydration is Key

Milk is about 88% water, so staying hydrated is essential to keeping supply steady. Dehydration can make you feel tired, sluggish, and even reduce milk output.

✅ How Much Water Should You Drink?

There’s no one-size-fits-all answer, but a good rule of thumb is to drink to thirst and aim for about 8–12 cups a day. More if you’re sweating, exercising, or in a hot climate.

✅ Pro Tips to Stay Hydrated:

• Keep a big water bottle next to your pumping or nursing station.
• Sip while you feed — make it a habit!
• Don’t like plain water? Add a slice of lemon, cucumber, or berries to keep things interesting.
• Diet Coke doesn’t count! Soda, Coffee, even Teas are not great ways to hydrate and can even lead to greater dehydration!

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🚫 What to Avoid

• Skipping meals: It’s easy to forget to eat, especially with a newborn. But skipping meals can tank your energy — and your supply.
• Caffeine overload: A cup or two of coffee is totally fine, but too much caffeine can be dehydrating.
• “Dieting” too soon: Trying to lose baby weight too quickly can lead to a drop in milk. Focus on nourishment first — your body will find its balance in time.

Find correlating factors

What’s a correlating factor? It’s a variable that shows a relationship with one or more other variables, indicating whether changes in one variable are associated with changes in others. Huh? Pay attention to a pump session that is greater or less than average, and see if there are any factors that might have correlated with this increase or decrease. For example, I found that after I ate a high-protein meal (like a cheeseburger,) I’d pump more milk. I found that after a day drinking barely anything, I’d pump less milk, booooo.

Every body is different — and while hydration and calories are two of the biggest contributors to milk supply, they aren’t the only factors. Hormones, stress, latch issues, and even pumping frequency all play a role. But making sure you’re eating and drinking enough is one of the easiest (and most empowering) steps you can take.

Milk-making mamas are athletes — your body is working hard to nourish your baby! Treat it with the care it deserves: eat enough, hydrate often, and rest when you can. The better you take care of yourself, the better you’ll feel — and the more your body can show up for your baby.