How to Mix She's Flowing: Ratios, Recipes, & Tips

Between feeds, pump sessions, and everything in between, two things are easy to fall behind on: drinking enough water and taking care of your supply. She's Flowing takes care of both at once.

Every She's Flowing stick pack combines three herbs traditionally used to support milk production (moringa, goat's rue, and milk thistle) with a coconut water base. So it helps support milk supply while helping you stay hydrated.* And because it tastes like blackberry lemonade instead of a cup of herbs, it's something you'll actually want to drink.

That last part matters more than you'd think. Half-finished water bottles are basically a new-parent rite of passage, and the best lactation drink is the one you actually finish. How you mix She's Flowing makes a big difference.

Whether you're nursing, pumping, or doing a bit of both, here's how much water to use, the trick for a smooth mix every time, our favorite recipe, and more ways to make She's Flowing your own.

She's Flowing is a caffeine-free lactation drink mix that helps support milk supply while helping you stay hydrated.* Each stick pack has three herbs traditionally used to support milk production (moringa, goat's rue, and milk thistle) in a coconut water base, plus vitamin B12.

A few quick facts:

• Flavor: blackberry lemonade, light and not too sweet.

• Sugar: 3g of naturally occurring sugar from the coconut water, and no added sugar. It's sweetened with stevia and monk fruit.

• Caffeine: none.

• Dietary: vegan, dairy-free, gluten-free, soy-free, and fenugreek-free. 

• Pregnancy: She's Flowing is not recommended during pregnancy.

How much and how often

The directions are simple: 1 stick pack in 16 fl oz of water, twice a day. Mix thoroughly, and adjust the water to taste.

How much water?

Start with 16 fl oz of water per She's Flowing stick pack, then adjust. Lots of She's Flowing fans go bigger and mix one stick pack into a full 30 or 40 oz tumbler for a lighter, sip-all-day flavor. Prefer it bolder? Use a little less. There's no wrong answer here, so make it taste the way you'll actually drink it.

Hot or cold?

She's Flowing is made to be mixed with water and enjoyed cool. It's especially refreshing over ice. 

The smooth-mix trick

Powders dissolve more easily in water that isn't ice cold. So here's the move: stir or shake your stick pack into room-temperature water first, then add ice. You'll get a smoother drink.

Can I add it to a smoothie or protein shake?

Yes! Add a stick pack right in with the rest of your ingredients, then blend or shake as usual. The blackberry lemonade flavor plays especially nicely with berries. If you already make a shake most mornings, it's an easy way to work in one of your two daily servings.

Shaking it up

Shaking it in a bottle works great too. You just need to mix thoroughly, so a shaker bottle or any water bottle with a tight lid works great.

Two quick notes:

• A few bits may settle at the bottom. That's normal for a drink made with real herbs. Give it a quick swirl or shake before your last few sips.

• Sparkling water? Stir, don't shake. Shaking a bottle of bubbles is a recipe for a countertop mess. More on that below.

Serves: 1 | Time: 5 minutes

Fresh berries, a squeeze of lemon, a little mint, and plenty of bubbles. This is She's Flowing dressed up for the occasion, and the occasion is that you deserve a really good drink.

You'll need:

• 1 stick pack of She's Flowing

• A handful of fresh blackberries, plus a few extra for the top

• ½ lemon, plus a lemon wheel to garnish

• A few fresh mint leaves (optional, but highly recommended)

• A splash of room-temperature still water

• Chilled sparkling water

• Ice

How to make it:

1. Smash the fruit. Drop the blackberries and mint into a tall glass and gently muddle them with a spoon until the berries burst. Squeeze in the juice from your lemon half.

2. Dissolve the mix. Add your stick pack and a splash of room-temperature still water. Stir until the powder is fully dissolved.

3. Ice it. Fill the glass with ice.

4. Add the bubbles. Slowly top it up with chilled sparkling water to at least 16 fl oz total.

5. Stir gently and garnish. A few slow stirs mix everything without flattening the fizz. Finish with a lemon wheel and a couple of whole berries.

When to drink it: make it one of your two daily servings. It's a perfect afternoon pick-me-up, right when the day starts to drag.

Fancy mocktail energy, zero added sugar in the mix. She's Flowing gets its sweetness from coconut water, stevia, and monk fruit. The berries are just there for the drama.

Once you've got the basics down, play around. 

A few favorites from our She's Flowing reviews:

• The all-day sipper. One stick pack in a 30 or 40 oz tumbler. The flavor stays light, and it's an easy way to keep a full cup within reach all day.

• Classic over ice. Mix your She's Flowing into 16 fl oz of room-temperature water, then pour it over a tall glass of ice.

• The cherry spritz. Make the Blackberry Lemonade Smash above, then add a splash of tart cherry juice. One of our reviewers says it tastes like a certain famous energy drink, minus the caffeine.

• The grab-and-go. Stash a few stick packs in your pump bag, diaper bag, or car, and pour one into whatever water bottle you've got on hand.

She's Flowing is meant to be enjoyed twice a day. The easiest way to remember is to tie each serving to something you already do:

• Morning: mix one up with breakfast or your first pump of the day.

• Afternoon: make the second one your midday pick-me-up.

Since She's Flowing is caffeine-free, timing is flexible. Pick whatever fits your day.

Already taking one of our lactation capsules? You can enjoy She's Flowing alongside them. If you're trying more than one new product, we usually suggest starting one at a time for at least 7 to 10 days, so it's easier to tell what's working for you.

Can I use more than 16 oz of water?

Yes. We recommend adjusting the water to taste, and plenty of people go up to 30 or 40 oz for a lighter flavor.

Why are there little bits at the bottom of my glass?

She's Flowing is made with real herbs, so a few bits can settle. Give it a swirl or shake before you finish.

Is She's Flowing caffeine-free?

Yes, completely. It does contain vitamin B12.

Can I drink it while pregnant?

She's Flowing is not recommended during pregnancy.

Does it contain any allergens?

It's dairy-free, gluten-free, and soy-free, but it does contain coconut. If you have a nut allergy or sensitivity, check the full ingredient list.

One She's Flowing stick pack, at least 16 fl oz of water, twice a day. Dissolve it in room-temperature water before adding ice, shake it like you mean it (unless it's sparkling), and make it taste the way you like.

Because the best lactation drink is the one you actually finish.

Keep reading:

• Shop She's Flowing

• How to take your lactation capsules