What Should You Drink After Giving Birth? The Best Postpartum Drinks for Recovery

After giving birth, the best drinks are plain water first, then warm broth, milk or fortified plant milk, and caffeine-free herbal tea. Your body is recovering, rebuilding tissue and, if you nurse, making milk, so fluids matter more than most new parents expect. Here is what to sip, how much, and what to go easy on.

How much should you drink after giving birth?

Most breastfeeding parents need about 13 cups (3.1 liters) of fluids a day from all beverages, according to the National Academies. If you are not nursing, the figure is about 11 cups. A simple rule is to drink a glass of water every time you sit down to feed or pump, and whenever you are thirsty.

Thirst is your best day to day guide. Pale yellow urine usually means you are on track. Keep a big bottle where you feed the baby, since that is where you spend most of your day. Hospitals often send you home with a large cup for exactly this reason.

What are the best postpartum drinks?

The best postpartum drinks are plain water, warm broth, milk or fortified plant milk, and caffeine-free herbal tea. Water does the most work, broth adds sodium and warmth, and a gentle tea gives you a calming ritual. Pick what you will actually finish, because the best drink is the one you drink.

Many new parents like to rotate through the day: water with breakfast, a mug of broth or soup at lunch, and a warm tea in the evening feed. Add a squeeze of lemon or a slice of cucumber if plain water feels boring. If constipation is a concern, our guide on how long it takes to poop after giving birth covers what helps beyond fluids.

Is herbal tea okay to drink postpartum and while breastfeeding?

Many herbal teas are considered fine in food amounts postpartum and while breastfeeding, including ginger, fennel, chamomile, and fruit blends. Some herbs, like large amounts of sage or peppermint, may affect milk supply for some nursing parents. Check each ingredient list and ask your provider if you take medication or have concerns.

A gentle option is Mummy Magic Postpartum Tea, a USDA Organic, caffeine-free fruit blend that many new moms rely on as a warm, fruit-forward cup. For a deeper look at ingredients, read our guide to the best teas for postpartum recovery and our list of nursing teas that are safe while breastfeeding. If you are curious about peppermint specifically, see whether peppermint tea lowers milk supply.

How much caffeine is okay after giving birth?

Health agencies generally say moderate caffeine is fine while breastfeeding, about 300 milligrams a day, or roughly two to three cups of coffee. Caffeine reaches breast milk in small amounts and can add up for a sensitive newborn. If your baby seems jittery or wakeful, try cutting back.

Remember that tea, cola, and chocolate count too. Our article on how long caffeine stays in breast milk explains the timing in detail.

Which postpartum drinks should you go easy on?

Go easy on alcohol, sugary sodas, energy drinks, and heavily caffeinated drinks. Alcohol passes into breast milk, so the CDC advises timing it carefully and talking with your provider. Sweet drinks give quick energy but little else, and they crowd out the water your body is asking for.

Be cautious with any product that promises a quick flush or fast results. Strong laxative style teas are not a good fit for the early postpartum weeks. If you are dealing with swelling or gas, see why you may still feel bloated weeks after giving birth.

When should you call a professional?

Call your provider if you cannot keep fluids down, feel dizzy when standing, notice very dark urine, have a fever, or see a sudden drop in milk supply. These can point to dehydration or something else that needs a clinician. For a baby with fewer wet diapers, contact your pediatrician.

The American College of Obstetricians and Gynecologists recommends a postpartum check in with your provider, and the CDC offers guidance on nutrition and fluids for breastfeeding parents. For more support in these early weeks, visit our natural wellness guide and our new parent guide.

This article is for general educational purposes and is not medical advice. Secrets of Tea products are not intended to diagnose, treat, cure, or prevent any disease. These statements have not been evaluated by the FDA. Consult your healthcare provider before starting any new supplement.