Hydration Fixation in Review

In an effort to take one little—yet crucial—concern off your mind, we compiled a series of posts addressing all things hydration.

Here’s a review of the knowledge and tips you’ll want to keep top of mind to keep your strength, health, and hydration in check.

How much water do you need to consume daily while breast pumping?

• Approximately 64 ounces.
• In other words, eight 8-oz. glasses.
• In other words, take your weight in pounds and divide by two. That number result is approximately the amount of ounces you should drink.
• In other words, as much water as you need to ensure your urine is a light color.

How do I meet this goal?

• Always carry a water bottle with you. Always. Wherever you go.
• Have your water bottle in your line of sight while you’re working or resting.
• Use a bottle that will fit in your car's cup holder, your purse, your briefcase and your bike or treadmill.
• Keep a case of bottled water in the trunk of your car.
• Start each day with a warm cup of water with lemon juice from half a lemon.
• Consume foods that have high water content, such as watermelon, fruits, vegetables, soup, popsicles and water flavored with fruit.
• Infuse a carafe of water in your fridge with something fun like lemon, orange or cucumber.
• Drink from a straw. You just drink more this way.
• Pay attention to your thirst and continuously sip throughout your day.

What alternative beverages can I consume when I’m sick of plain water?

• Milk (An 8 oz. glass of skim yields just over seven ounces of water.)
• Sparkling water
• Infused water (You can easily make these at home and use any fruit or vegetable that sounds refreshing!)
• Fruit and vegetable juices (Don’t forget to watch for added sugar in fruit juices and added sodium in veggie drinks.)
• Decaffeinated teas

Which foods and beverages could cause dehydration and should be avoided?

• Anything caffeinated
• Soda
• Alcohol
• Tea
• Sugar
• Soy sauce
• Popcorn
• Sausages
• Fried foods
• Fast food
• Canned or frozen foods with high sodium contents
• Condiments
• Salad dressings
• Pay attention to the serving size and consuming accordingly when enjoying dried apples, plums, pears, cherries, dates, peaches, and apricots or the juice from any of these fruits.

This blog is informed by our resident moms-in-the-know and not by medical professionals. This blog is intended to share the wisdom of experienced moms but never to replace the advice and insight of your doctors. Always consult proper and licensed medical professionals when making any decisions about your health and the health of your children.