Between rapid-fire traumas and packed waiting rooms, staying hydrated often falls to the bottom of our priority list. The reality is that dehydration doesn’t just make us uncomfortable—it directly impairs the cognitive functions we rely on to make split-second decisions for our patients. A study in Clinical Nutrition demonstrated a significant increase in dehydration in on-call physicians and nurses pre- to post-shift and, more importantly, participants scored lower on cognitive function tests. How can you stay hydrated in the midst of all the chaos? Here are seven hydration tips to help you be at your best during those demanding ED shifts—no matter how many times you get interrupted.
1. Start Your Shift Well-Hydrated
Begin hydrating several hours before your shift starts. Aim to drink 16-20 ounces of water in the two hours before reporting for duty. This creates a hydration reserve, especially important given how hard it can be to take regular water breaks in the ED. Your body will thank you during those critical mid-shift hours when fatigue typically sets in.
2. Invest in a Quality Water Bottle
Purchase a durable, clearly marked water bottle that you can carry throughout your shift. Opt for one with measurement markers to track your intake and ensure you’re meeting your hydration goals. Insulated bottles keep cold water refreshing for hours, increasing the likelihood you’ll actually drink it. Here’s a recent review of top water bottles by the New York Times.
3. Create a Hydration Schedule
Rather than waiting until you feel thirsty (which means you’re already dehydrated), develop a specific hydration schedule and set discrete alarms to help you remember. For example, drink 8 ounces of water at the beginning of each hour or after completing certain regular tasks. The amount of water each person needs is different based on a number of factors. Read this article from Mayo Clinic to learn more.
4. Optimize Electrolyte Balance
Plain water is excellent, but during extended or physically demanding shifts, consider drinks that replace electrolytes lost through sweat. Low-sugar electrolyte drinks or tablets that dissolve in water can help maintain proper fluid balance without excessive sugar or calories. Check out this article on the top-rated electrolyte drinks and tablets.
5. Monitor Your Urine Color
One of the most reliable indicators of hydration status is urine color. Clear or light yellow urine generally indicates good hydration, while darker yellow suggests you need more fluids. Make a habit of quickly checking during bathroom breaks to gauge your hydration status.
6. Incorporate Hydrating Foods
Approximately 20% of our daily fluid intake comes from food. Pack hydrating snacks like cucumber, celery, oranges, strawberries, and watermelon. These foods provide both water and important nutrients that support overall health during demanding shifts. Here’s a list of 15 foods to help you stay hydrated.
7. Don’t forget the ride home
Proper hydration doesn’t end when your shift does. Continue drinking water during your commute home and throughout your off-hours to help your body recover. This is especially important if you work consecutive days, as starting your next workday dehydrated puts you at an immediate disadvantage.
Recap
Implementing even a few of these hydration strategies can yield significant improvements in your focus, endurance, and overall well being during those grueling shifts. Start with one or two approaches that seem most feasible given your particular ED environment and workflow. Even incremental changes can make a substantial difference. Remember that proper hydration is not just self-care—it’s patient care. Every sip of water contributes to maintaining the mental clarity and physical stamina needed to deliver optimal emergency medicine.
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