Adequate hydration also is important for breast milk production. The amount of liquid you put into your body affects how much breast milk you can produce. I encourage women to carry a bottle of water for themselves in their diaper bag.
Keep Hydrated
As a nursing mother, you need about 16 cups per day of water, which can come from food, beverages and drinking water, to compensate for the extra water that is used to make milk.
Despite views to the contrary, breasts are never truly empty. Milk is actually produced nonstop—before, during, and after feedings—so there's no need to wait between feedings for your breasts to refill.
Breastfeed your baby frequently – 8 or more times each day. Once your baby has drained your breast on one side, offer your baby your other breast. If your milk production is very low, you can switch breasts several times, especially if your baby is sucking but not drinking (this is known as 'Switch Feeding').
Your healthcare provider would likely recommend that you continue to pump until your baby is able to breastfeed effectively and once you have a sufficient milk supply. Once this has happened, they will likely advise you to stop pumping and just breastfeed - and, of course, get plenty of rest in between.
One of the best ways to increase breast milk production is to make sure you aren't suffering from dehydration. Remember, dehydration can dramatically decrease breast milk production. By staying hydrated and avoiding dehydration, your body will have the water and electrolytes it needs to build milk supply.
Stay well hydrated: Dehydration can decrease your supply and is generally not good for your own health. Sip water during your workout and rehydrate when you're done. Eat enough: While exercise can help you lose some of your baby weight, remember that breastfeeding burns 500 calories a day.
When you drink too much water, your body tries to restore the electrolyte balance in your body by dumping the excess water in the urine. This results in water being diverted away from your breasts, which can actually decrease your milk supply.
Caffeine. It's not just tea and coffee that contains caffeine, it's in chocolate and various energy drinks and soft drinks. It's wiser to cut caffeine out while breastfeeding as it's a stimulant which can make your baby restless.
When you are breastfeeding, you need to drink more to replace the fluid used in breast milk (~700 ml/day). Achieve this by having a drink, such as water or reduced fat milk (within your dairy serve recommendations) every time your baby feeds. You will also need to drink more fluid at other times during the day.
Your breasts feel softer
This happens as your milk supply adjusts to your baby's needs. The initial breast fullness reduces in the first few weeks. At around 6 weeks, breast fullness is completely gone and your breasts may feel soft. This is completely normal and has no effect on your milk supply.
Increase pumping frequency
Generally, moms should be pumping every 3 hours. Pumping more often can help stimulate breasts to produce more milk. Moms can try pumping both breasts for 15 minutes every two hours for 48-72 hours. Then moms can return to their normal pumping routine.
You're not getting let down. If your breasts feel like they're full but you're not able to get the milk flowing out when you pump, it could be that you're not achieving let down. The let down reflex releases your milk from the milk ducts. This only occurs when you're either breastfeeding or pumping.
These sessions don't need to be evenly spaced, but you should be nursing/pumping at least once during the night in the first few months or anytime you notice a decrease in supply. Avoid going longer than 5-6 hours without pumping during the first few months.
Possible causes of low supply
Your baby does not feed often enough. Nearly all babies need to feed at least 8 to 12 times in 24 hours. Your baby does not feed effectively at the breast. You have started using formula milk as well as breastfeeding.
Top 5 food / drinks to avoid if you have a low milk supply:
Caffeine - coffee, black tea, green tea, etc. Excess Vitamin C & Vitamin B –supplements or drinks with excessive vitamin C Or B (Vitamin Water, Powerade, oranges/orange juice and citrus fruits/juice.)
Hormonal changes.
When your period returns, your milk supply may diminish during some parts of your cycle. (If you're exclusively breastfeeding, you usually won't have a period for 3 to 6 months after birth or longer.) If you're breastfeeding while pregnant, you may see a temporary dip in milk supply around 4 months.
The first hour after birth when a mother has uninterrupted skin-to-skin contact with her newborn is referred to as the “golden hour.” This period of time is critical for a newborn baby who spent the past nine months in a controlled environment.
Ultimately, if your baby has reached its birth weight and you're pumping enough milk during the day, it's okay to sleep eight hours without pumping at night. Keep in mind there is an adjustment period for your body as it begins to acclimate to the decrease in overnight milk removal.
It may only take your baby about 5 to 10 minutes to empty each breast and get all the milk they need; however, this is different for everyone.
When your breasts are empty, they will probably feel lighter and no longer uncomfortably full, as they might have at the start of the pumping session. You can also pick them up to see if they still feel heavy or full of milk.
Calcium-rich dried fruits like figs, apricots, and dates are also thought to help with milk production. Take note: apricots also contain tryptophan. Salmon, sardines, herring, anchovies, trout, mackerel and tuna are great sources of essential fatty acids and omega- 3 fatty acids.