This page will be updated monthly to include information on a variety of birth and parenting topics.

Fun Facts from the Midwife...

One of the biggest issues during the summer is staying hydrated! This is especially true for women who arepregnant or breastfeeding. My clients know that this is one of my focuses during prenatal appointments. However, the question is....how much water is enough?

Figuring out your ideal water comsumption is easy. Take your body weight in pounds, divide it in half, then turn that number into ounces, and drink up! For example: a 150lb woman should drink approximately 75ounces per day.      Yet there are several other factors which determine your own individual needs:

Pregnant women need more water than the average woman, due to her own expanding blood volume and the amniotic fluid she is maintaining. It is estimated that amniotic fluid is replaced as many as 3-4 times daily! Caffeine and alcohol are actually dehydrating. For every ounce of caffeinated or alcoholic beverage consumed, you must drink 2 ounces just to replace the fluids you lose. Reconsider that cup of coffee!   Exercise and sweating also depleat you body of fluids. 1 hour of vigorous exercise requires an additional 32 ounces of water consumption. You may also need electrolyte supplements, such as Emergen-C. Breastfeeding also requires additional fluid intake, for obvious reasons. Women who breastfeed lose an average of 48-60oz of fluids just to milk production. It is especially important to drink plenty at this time, since the body does not consider creating milk a priority, and will cease production in times of severe dehydration! Hot summer days cause you to sweat, also causing dehydration. You may find that you need to increase your fluids, even if you felt like your consumption was adequate during the winter.    Ice water, though refreshing, is taxing for your system as it must raise it to body temperature for use in rehydration. It may also cause heartburn in pregnant women. Room temperature water is much better.

It is important to check in with yourself regularly and watch for signs of dehydration:

Muscle cramps                                          Rapid heart rate Uterine contractions                                   Feeling faint Chapped lips                                             Irritability Headaches                                                 Back pain Foggy head                                               Insatiable hunger Trouble concentrating                                Dizziness                  Thirst                                                       Dry skin

Just follow these simple steps to keep hydrated this summer:

Drink 12oz as soon as you wake up, then drink another 12oz 30 minutes later. The "groggy" feeling many of us wake up with, is often due to dehydration. Drinking  water right after rising, will often give you more energy than a cup of coffee! Try to drink one measuring cup full of water, every waking hour. By following this plan, the average person can consume an entire gallon of fluid in the space of one day, with little effort! Carry a water bottle with you throughout the day. Consider purchasing a stainless steel bottle, to avoid the toxins found in plastics. Refill it as you go! Eliminate alcohol and caffeine, including coffee, tea, soda, chocolate, etc; to avoid further dehydration. Remember that you can only truly rehydrate with water. Herbal teas, milk, juice, soda, kool-aide, punch, and lemonade do not count towards your total water needs for the day.

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