SumGood Foods Inc. · Scientific reviewer: Dr. Bohdan L. Luhovyy, PhD, Mount Saint Vincent University · Last reviewed: · 14 min read
Generic "drink more water" advice fails the people who need hydration most: pregnant women fighting nausea, breastfeeding mothers running on negative water balance, seniors with blunted thirst response, and children who don't recognize their own dehydration cues. Each of these populations has distinct physiology, distinct hydration needs, and distinct adherence barriers. And most online guides tackle one stage in isolation, leaving caregivers without a unified resource.
This guide reviews the evidence-based hydration recommendations across pregnancy, breastfeeding, childhood, illness, and older adulthood: what the research actually says, what claim language is honest, and what to look for in any product you might offer to a sensitive population. It's written for the pregnant mother researching her own choices, the adult child caring for aging parents, and the practitioners who advise both.
Why do hydration needs change across life stages?
Total body water requirements shift with metabolic demand: pregnancy adds about 300 mL/day per EFSA (Institute of Medicine puts the figure at 3.0 L/day total water, vs 2.7 L non-pregnant), lactation adds another ~700 mL/day (IOM Adequate Intake of 3.8 L), and aging brings a documented decline in thirst sensitivity that can reduce voluntary intake by 20-30% (StatPearls, 2024). The same person can move through a non-pregnant baseline, two pregnancies, two lactation periods, and forty years of aging, each with different optimal fluid intake.
What's driving these shifts? In pregnancy, plasma volume expands by about 40-50% by the third trimester, amniotic fluid grows, and metabolic rate climbs. In lactation, milk production itself is roughly 87% water. A baby drinking 750 mL of breast milk is taking ~650 mL of water out of the mother. In aging, the kidneys lose some concentrating ability, multiple medications affect fluid balance, and the brain's thirst signaling becomes less reliable. None of these changes is hidden. They're well-documented in nutrition and geriatric medicine literature.
How much water should you drink during pregnancy?
The American College of Obstetricians and Gynecologists recommends 8-12 cups (1.9-2.8 L) of fluids daily during pregnancy, and the Institute of Medicine Adequate Intake is 3.0 L/day total water, up from 2.7 L for non-pregnant women (ACOG, 2024; IOM DRI, 2005). Needs typically rise through the third trimester as plasma volume peaks and amniotic fluid is at its highest.
Why do these numbers matter beyond avoiding plain dehydration? Adequate maternal fluid intake supports amniotic fluid volume, helps prevent constipation and urinary tract infections, and may reduce the frequency of Braxton-Hicks contractions in some women. Severe maternal dehydration has been linked to preterm contractions, though the relationship isn't simple and shouldn't be self-managed without your healthcare provider's input.
The standard signs of dehydration sometimes get muddied during pregnancy. Urine colour can shift due to prenatal vitamins (especially riboflavin/B2, which turns urine bright yellow). Frequency goes up because of the growing uterus pressing on the bladder. So if you're trying to gauge your own hydration, look at the full picture, thirst, urine output across the day, energy, and how you feel after drinking, not any single metric in isolation.
For trimester-by-trimester practical guidance, see Hydration during pregnancy: trimester-by-trimester guide.
What if you can't keep liquids down? Hydration with morning sickness and hyperemesis
Nausea and vomiting of pregnancy (NVP) affects 70-80% of pregnancies, and hyperemesis gravidarum (HG), the severe form, affects 0.3-3% of pregnancies, with some recent population studies reporting up to 10.8% (StatPearls, 2024; Pont et al., 2024). For most pregnant women, hydration becomes harder exactly when it matters most.
Why does standard hydration advice often fail during NVP? Two reasons. First, large volumes of any fluid, even water, can trigger or worsen the nausea reflex. Second, taste and smell perception change dramatically in early pregnancy; what was tolerable last month is now intolerable. The medical-management literature focuses on antiemetic medications (vitamin B6, doxylamine, etc.); the lifestyle literature on dietary timing and ginger. Neither side adequately addresses the mundane question: what can I actually drink right now?
What the practitioner literature consistently suggests for NVP-friendly fluid intake: cool temperature (often easier than warm), small frequent sips (rather than a full glass), and palatable formats (your taste perception, not your textbook's). Frozen formats fit all three criteria, which is part of why ice chips and popsicles get recommended in clinical settings for patients with severe nausea.
In a 2024 clinical study at Mount Saint Vincent University (n=60), participants reported a 49% reduction in nausea (P=0.04) after consuming two SumGood freezies post-exercise, with palatability scoring 7.0/9 on a hedonic scale, statistically equivalent to pizza (Read the full study on the Our Research page). The study population was healthy adults post-exercise, not pregnant women with NVP, so this isn't a claim that SumGood treats morning sickness. But it does show that a frozen, fruit-based, palatable format can meaningfully reduce nausea ratings in a controlled setting.
For more on what to drink when nausea hits, in pregnancy or otherwise, see (What to drink when you feel nauseous).
How much should you drink while breastfeeding?
The Institute of Medicine Adequate Intake for lactating women is 3.8 L/day total water, about 1 L higher than non-lactating baseline. A 2024 study in Nutrients found that exclusively breastfeeding mothers averaged a negative water balance of −475 mL/day, indicating a real and ongoing dehydration risk in the very population that's prioritizing fluid output to feed an infant (IOM DRI; Nutrients, 2024).
Here's what's especially counterintuitive: breast milk water content stays remarkably steady at around 87% regardless of maternal hydration status (Nutrients, 2024). The infant is biologically prioritized; the mother is the buffer. So a mother who feels "fine" while inadequately hydrated may not see any drop in her baby's intake. She sees it in her own headaches, fatigue, and slow recovery. A 2024 survey found 54% of breastfeeding women consumed less water than recommended (Nutrients, 2024).
Practical takeaways from the lactation hydration literature: keep water within arm's reach during every feed (cluster feeding can mean 8+ fluid opportunities in a day), don't rely on thirst alone (it lags actual need), and remember that "fluid" includes broths, soups, and water-rich foods, not only beverages. Health Canada's Adequate Intake for potassium during lactation is 2,800 mg/day; the Tolerable Upper Intake for sodium is 2,300 mg/day for the general adult population (Health Canada DRI: reference values for elements). Within those ranges, electrolyte beverages can be a practical part of the strategy. Ask your healthcare provider about your specific situation.
For the deeper dive on breastfeeding-specific hydration, see hydration during breastfeeding.
How do you recognize and prevent dehydration in children?
More than 75% of US children fail to meet IOM water-intake recommendations, and 54.5% are inadequately hydrated by urine osmolality. A 2025 systematic review found dehydration in 69% of non-athlete children and 81% of young athletes studied (Kenney et al., NHANES, AJPH; Nutrients, 2025). Children are at higher dehydration risk than adults for two main reasons: a higher proportion of body water (turning over faster) and underdeveloped recognition of thirst cues.
What should caregivers watch for? Decreased urine output, dark-yellow urine, dry mouth, lethargy, irritability, or in younger kids, fewer wet diapers. During illness, especially with vomiting, diarrhea, or fever, the dehydration window narrows fast. Pediatric oral rehydration solutions exist for a reason; consult your pediatrician for any child with persistent symptoms.
For day-to-day prevention, practical wins look like: a labeled water bottle that goes everywhere (school, daycare, the playground), fluid offered with every meal, a household cap on sugar-sweetened beverages, and an awareness that artificial dyes, including FD&C Red No. 3, which the U.S. FDA banned in food in January 2025 but which Health Canada still permits, remain present in many "kid-friendly" drinks sold in Canada (FDA, 2025).
For age-banded fluid needs and pediatric warning signs, see hydration for kids: pediatric guide.
Why are older adults at higher dehydration risk, and how can caregivers help?
Low-intake dehydration affects 24% of older adults overall: 19% of community-dwelling seniors, 34% in long-term care, and 42% of those with renal impairment (Parkinson et al., Clinical Nutrition meta-analysis, 2023). Older adults are 20-30% more likely to develop dehydration than younger adults, driven by blunted thirst sensitivity, polypharmacy (especially diuretics and ACE inhibitors), and reduced renal concentrating capacity (StatPearls, 2024).
The blunted-thirst issue is the one most caregivers underestimate. A landmark PNAS study deprived older men of water for 24 hours and found no subjective increase in thirst, despite measurable rises in serum sodium and plasma osmolality (Farrell et al., 2008). Meaning: a senior who says "I'm not thirsty" may genuinely not feel thirsty, while being clinically dehydrated. Asking "are you thirsty?" is the wrong question. Offering a drink at scheduled intervals is the better intervention.
What helps caregivers move the needle? Make hydration frictionless: drinks at every visit, easy-grip containers for arthritic hands, options that don't require navigating a fridge or microwave, taste variety to prevent palate fatigue. Frozen formats can sidestep multiple barriers at once: cool, palatable, easy to consume in small bites, and (for some seniors) easier to manage than a heavy glass. The high palatability rating of fruit-based freezies (7.0/9 in the MSVU study) suggests they may serve as one option among many in a hydration toolkit for older adults, not as a replacement for water, but as an addition that helps drive intake.
For caregiver-specific guidance, see hydration for seniors.
What should you look for in a hydration product across sensitive stages?
Across pregnancy, breastfeeding, pediatric, and geriatric audiences, four product attributes consistently align with adherence: (1) sodium and potassium within Health Canada Adequate Intake / Tolerable Upper Intake ranges, (2) absence of artificial dyes and added sugars, (3) palatability matched to the user's altered taste perception, and (4) a format that overcomes the specific barrier (frozen for nausea, easy-grip for arthritis, kid-safe for school).
Why those four? Composition matters because Health Canada caps electrolytes for foods at specific levels: sodium Tolerable Upper Intake of 2,300 mg/day for the general adult population, potassium Adequate Intake of 2,900 mg/day in pregnancy and 2,800 mg/day in lactation (Health Canada DRI: reference values for elements). Artificial dyes matter because they remain present in many Canadian-market foods that the FDA has now banned in the U.S. (Red No. 3, January 2025). Palatability matters because it predicts adherence in every population studied. And format matters because the textbook "perfect" beverage doesn't help anyone who can't, or won't, drink it.
Here's how this looks as a side-by-side framework. The criteria are publicly verifiable; whether any specific product meets them is a matter of label-reading.
| Sensitive stage | Sodium / potassium concern | Adherence barrier | Format wins |
|---|---|---|---|
| Pregnancy | Stay below sodium UL (2,300 mg/d); meet K AI (2,900 mg/d) | Nausea, taste aversion | Cool, palatable, small portions |
| Breastfeeding | K AI 2,800 mg/d; total fluid 3.8 L/d | Time/hands-free access | Pre-portioned, room-temp-stable, no prep |
| Pediatric | Lower sodium per serving; no excess added sugar | Taste, novelty, parent vetoing dyes | Familiar formats (freezie, juice box) |
| Geriatric | Watch sodium with HTN/CHF; many on diuretics | Blunted thirst, palate fatigue, dexterity | Frozen, easy-grip, taste variety |
A practitioner-informed snapshot: how caregivers and professionals are thinking about hydration in 2026
Practitioners increasingly view hydration not as a single recommendation but as an adherence problem: what people will actually drink consistently, given their lives, their tastes, and their barriers. Format, taste, and accessibility now sit alongside composition in clinical conversations with pregnant patients, lactating mothers, parents, and caregivers of older adults.
The shift away from "drink 8 glasses" reflects two developments. First, the IOM and EFSA Adequate Intake numbers (3.7 L men / 2.7 L women, total water from all sources) have replaced the older pseudo-rule. Second, evidence has accumulated that compliance, not perfect composition, predicts hydration outcomes. The most clinically optimal beverage in the world doesn't help if no one drinks it.
This is where measurable palatability data starts to matter. The 2024 MSVU study scored SumGood freezies at 7.0/9 on a 9-point hedonic scale, statistically equivalent to pizza, one of Canada's most-liked foods (see the full sensory data on the Our Research page). That's an unusual data point in this category, where most products lean on marketing for taste claims rather than blind sensory testing.
When should you consult a healthcare provider about hydration?
Consult your healthcare provider for: persistent vomiting in pregnancy beyond the first trimester, signs of severe dehydration in any age group (rapid heart rate, dizziness, confusion, very dark urine), inability to keep fluids down for more than 24 hours, or any concern about a child's or senior's hydration status. Healthcare providers can rule out underlying causes, prescribe medical-grade interventions when needed, and individualize fluid recommendations to your specific health context.
For pregnant women: red flags for hyperemesis gravidarum include weight loss greater than 5% of pre-pregnancy weight, ketones in the urine, electrolyte imbalance, or persistent inability to tolerate liquids. For young children: emergency-room thresholds include sunken fontanelle in infants, no urine output for 6+ hours, lethargy, or rapid breathing. For older adults: confusion or disorientation that comes on suddenly is often the first dehydration sign, and frequently presents before the more "classic" symptoms.
SumGood is a hydration product, not a medical treatment. Decisions about morning sickness, dehydration management, electrolyte replacement during illness, or any clinical condition belong with healthcare providers. The role of food products in those contexts should be discussed with the person who knows your full health picture.
Frequently asked questions
How much water should I drink while pregnant?
ACOG recommends 8-12 cups (1.9-2.8 L) of fluids daily during pregnancy. The Institute of Medicine Adequate Intake is 3.0 L/day total water, which is about 300 mL more than non-pregnant baseline (ACOG, 2024; IOM DRI).
Is it safe to drink electrolyte drinks while breastfeeding?
Within Health Canada electrolyte ranges, yes, but always check with your healthcare provider, especially if you have hypertension or kidney concerns. The IOM Adequate Intake for lactating women is 3.8 L/day total water, about 1 L higher than non-lactating baseline (Health Canada DRI: reference values for elements).
What can I drink when I have morning sickness?
Cool, palatable options that you can tolerate in small sips often work better than forcing large volumes. Frozen formats may be easier for some. Consult your healthcare provider if you can't keep liquids down for 24+ hours or if you're losing weight (StatPearls, 2024).
How much water do kids need?
Needs vary by age. Health Canada and IOM provide age-banded recommendations. More than 75% of US children fall below IOM water-intake recommendations, and 54.5% are inadequately hydrated by urine osmolality (Kenney et al., NHANES).
How do I know if my elderly parent is dehydrated?
Watch for confusion, dizziness, very dark urine, decreased urine output, or rapid heart rate. Older adults often don't feel thirsty even when dehydrated. 24% of older adults overall are dehydrated, rising to 34% in long-term care (Parkinson et al., 2023).
Are SumGood freezies safe for pregnancy, breastfeeding, kids, or seniors?
SumGood is a food product made with pressed fruit, potassium, and East Coast sea salt. As with any new food during pregnancy, breastfeeding, illness, or for any sensitive population, discuss it with your healthcare provider. SumGood is not a treatment for any medical condition.
The bottom line
Hydration changes more across life than almost any other nutrition need. Pregnancy adds about 300 mL/day. Lactation adds another 700. Childhood is a moving target, and aging brings a thirst signal you can no longer trust. Generic advice doesn't fit any of these stages well, which is why this guide pulled together what the evidence actually says, and what to look for when you're choosing what to drink.
- Pregnancy: ~3.0 L/day total water (ACOG/IOM); manage taste aversion in early NVP with cool, palatable, small-sip options.
- Breastfeeding: ~3.8 L/day total water; the infant is buffered, the mother is depleted. Act preemptively.
- Children: 54.5% of US kids are inadequately hydrated. Build the routine before they recognize thirst.
- Seniors: 24% are dehydrated; schedule drinks rather than wait for a thirst signal that may not arrive.
- For products: stay within Health Canada electrolyte ranges, avoid artificial dyes, prioritize palatability, match the format to the barrier.
- Always involve a healthcare provider in clinical decisions.
Want to read the underlying clinical study? download the full Mount Saint Vincent University Final Report. Talk to your healthcare provider about hydration that works for you, your pregnancy, your child, or your aging parents.