Staying hydrated in the summer is tough when you are pregnant or nursing. Dehydration can lead to problems for nursing moms, and dehydration when you are pregnant can lead to crazy Braxton-Hicks and cramping elsewhere in your body.

I nursed two babies through the heat of summer and was pregnant during the summer with all three kids. Here is how I coped.

1. Get a BIG insulated cup. Eight 8-ounce glasses of water? Ain’t nobody got time for that! Many times hospitals will give you a nearly spill-proof 32-ounce insulated mug with a lid and straw during your stay, and if you are still pregnant, you can get 32 and 64-ounce insulated mugs at many convenience stores and grocery stores. Two of those bad boys and you are hydrated for the day.
2. Take that sucker with you EVERYWHERE. Don’t count on water being available anywhere you go. Most restaurants will serve you tap water that tastes like it’s right out of a water hose, and quick casual or fast food places may only serve sodas. Plus, being in a hot car will dehydrate you all by itself. So anytime you leave the house, make sure you have your own water.
   

   Camelbak thrown on over my baby carrier for hydration on a hike.

3. Hydrate overnight. If you’re nursing in the summer, fill your insulated mug and stick it within reach of your favorite nursing spot before you go to bed. My favorite strategy was to fill my 32-ounce Camelbak with ice water before bedtime and then hang it over the rocking chair in my baby’s room. When I got up to nurse her, I could drink all the water I wanted hands-free while I nursed.
4. Monitor your pee. Yep, I said it. The best way to gauge if you are hydrated is by noting the color of your pee. It should always be clear.
5. Make water appealing to you. I only like super cold water. Some people like to make infusions with cucumbers, mint, or berries. You might keep lemons on hand to throw in there, or add a little fresh juice to it. Some people only like filtered water. Whatever you have to do, make staying hydrated easy so that it’s not just one more thing for you to keep track of, because you probably have enough already.

Remember that drinking other fluids, like soda or coffee, is not the same as drinking water. Your daily cup of coffee won’t leave you dehydrated especially if you are a regular consumer, but it shouldn’t count toward your 64-ounce goal for the day. Nursing moms may want to examine their caffeine habits if their baby is overly fussy. Caffeine affects babies under 3 months much more than older nurslings.

How do you stay hydrated in the summer?

Erin Burt is a freelance writer and mother of three girls who lives and writes in Queensbury, New York.