How to Stay Hydrated as a Nurse

As a nurse, you know that your body is primarily composed of water — approximately 60% of your body is water — so proper hydration is vital to your health. But staying hydrated is easier said than done when you’re busy caring for others during long nursing shifts. 

Why is it important to stay hydrated

Water is essential for your body to function properly. Every cell in your body requires hydration to properly transport nutrients. 

Water aids digestion by helping to prevent constipation and flushing toxins from the body. It promotes good kidney function, keeps joints and muscles lubricated, makes skin look healthier and younger, and helps you regulate your body temperature. Drinking water also helps your heart more efficiently pump blood throughout the body and it helps your muscles work better. Proper hydration also improves brain function, improving focus, memory and even your mood. 

Best ways to stay hydrated

One of the best ways to stay hydrated as a nurse is drinking plenty of plain water. Sports drinks with electrolytes are good for people during high-intensity workouts but they tend to have high calorie content and lots of added sugars, so they are not the best choice for everyday hydration. 

Drinking water before your nursing shift is a must. If you wait to drink when you’re well into your shift, you are already playing catch up on your water consumption in an effort to prevent dehydration. You want to avoid fruit juices and sugary sodas before eating because these can be hard on an empty stomach. And it’s best to avoid too much caffeine — even if you’re tired from a long shift — because it acts as a diuretic and can cause you to lose even  more precious fluids. 

How much water is needed to stay hydrated

You lose water by breathing, perspiring, urinating, and having bowel movements, and must continually replace this water loss with food and beverages that contain water. 

The age-old principle for proper hydration is to consume 64 ounces (a half gallon) or eight 8 ounce glasses of water each day. However, water consumption for proper hydration really depends on several factors including age, gender, size, activity level, and the climate in which you live. Your current health also impacts the amount of water your body needs. 

The Mayo Clinic actually recommends significantly more water than the 64 ounces we’ve all been told. In a temperate climate, they recommend that adult women consume 92 ounces and adult men consume 124 ounces of water daily for optimal hydration.

How to drink more water

In order to consistently increase your intake of water, you need to incorporate drinking water into your daily routine. 

Carry a reusable water bottle

The best way to ensure you’re able to stay hydrated as a nurse is to have a supply of water nearby at all times. Carry a reusable water bottle with you whenever possible and sip from it throughout the day. 

Don’t wait until you’re thirsty to drink

By the time your brain signals that you are thirsty, you are already slightly dehydrated. It’s best to drink water throughout the day to maintain consistent hydration rather than waiting until you are thirsty and chugging several ounces. 

Flavor your water

It’s a good idea to get used to drinking plain water because it is calorie free and your body craves it. However, if plain water is getting boring, you can work in some flavor at some points in your day too. Try adding fresh fruits to infuse flavor or even a splash of fruit juice. It’s best to avoid artificial flavors, dyes, and sweeteners whenever possible. 

Drink at regular intervals

Do not wait until you’re thirsty to reach for your water. It is best to drink throughout the day. If you need a reminder to drink water, set a timer on your phone to notify you that it’s time to drink up, or purchase a water bottle with motivational markers for drinking different ounces of water. Ensure that you drink a big glass of water with every meal and find other times in your schedule such as breaks and just before starting or at the end of a nursing shift. 

How to stay hydrated without drinking water

Besides drinking water, there are other great ways to help keep your body hydrated. In fact, around 20% of the water you gain each day comes from food. Many nutritious fruits and vegetables have a high water content and can be used to increase your hydration. Choose foods such as watermelon, cantaloupe and other melons; strawberries; pineapples; cucumbers; celery; zucchini; tomatoes; and lettuce for an extra hydration boost during meals and snacks. 

How to ensure you don’t get dehydrated

As mentioned previously, feeling thirsty is not a good indicator because feeling thirsty means that your body is already dehydrated. You probably know that the best indicator of hydration is the color of your urine. Dark urine indicates that you need to drink more fluids while pale or clear urine means that your body is well hydrated. 

Stay hydrated as a nurse

Staying hydrated is one of the easier ways you can focus on your own self-care. As a nurse, you are responsible for the care of others, but care of yourself is equally important. Make sure you are getting adequate hydration every day so your own body can perform at its best whether you’re working a nursing shift or working to advance your nursing education. 

> Read more about self-care for nurses with How to create a nurse workout plan