How Water Intake Affects Performance in Medical Staff

The Importance of Staying Hydrated on Long Shifts

Doctors Preach Hydration But Forget to Drink Water Themselves

• Every day, we remind our patients about the importance of hydration. We warn them about the dangers of dehydration—headaches, dizziness, confusion, kidney problems—yet somehow, we ignore our own advice.

A study found that nearly 75% of healthcare workers do not drink enough water during their shifts. That means three out of four doctors and nurses are running on coffee, adrenaline, and sheer willpower rather than proper hydration.

If we had a dollar for every time we said, “I’ll grab water after this next patient,” we would not need to work night shifts anymore.

The Dehydration-Fatigue Connection: Why Your Brain Feels Like It’s Dying By Hour 10

• Fatigue is not always from sleep deprivation—sometimes, it is dehydration in disguise.

Even mild dehydration (as little as 1-2% loss of body water) can cause:

• Brain fog and reduced concentration
• Slower reaction times
• Increased stress levels
• Muscle cramps and joint pain

For doctors making critical decisions, even a slight dip in hydration can mean the difference between a sharp, confident diagnosis and a brain that feels like it is running on Windows 95.

The "I Don't Have Time to Drink" Excuse is Costing You Performance

• Medical professionals love to say, “I don’t have time to drink water.” But let’s be honest—if we have time to scroll through our phones on a short break or grab coffee from the nurse’s station, we have time to sip some water.

Dehydration is not just about thirst. It contributes to irritability, mood swings, and exhaustion, all of which make long shifts even more unbearable. The worst part? By the time you feel thirsty, your body is already dehydrated.

The solution: Small, frequent sips throughout the shift work better than chugging a whole bottle all at once.

Caffeine: The Double-Edged Sword of Every Healthcare Worker

• Coffee keeps the medical world turning, but it is also a sneaky dehydration accelerator.

Caffeine is a mild diuretic, meaning it increases urine output. While one or two cups are usually fine, excessive caffeine combined with long shifts leads to dehydration faster than you realize.

Instead of replacing water with coffee, try the one-to-one rule: For every cup of coffee, follow it with a cup of water. Your brain, kidneys, and patients will thank you.


Night Shifts and Dehydration: A Dangerous Combo

Night shifts are already brutal, but dehydration makes them even worse.
A Harvard study found that night shift workers are at higher risk of dehydration because their circadian rhythms are thrown off. That means your body forgets to signal thirst properly, leading to increased fatigue and cognitive impairment.

To combat this:

• Start your shift well-hydrated.
• Set a reminder to sip water every 30-60 minutes.
• Opt for water-rich foods like fruits and soups if drinking feels like too much effort.

Your body is already battling circadian rhythm disruption. Do not make it worse by running on fumes.


Water vs. Electrolytes: What’s the Best Choice for Long Shifts?

Not all hydration is created equal. Water is great, but sometimes your body needs more—especially during high-intensity shifts or when sweating under layers of PPE.
Signs you might need electrolytes instead of plain water:

• Feeling lightheaded or dizzy even after drinking water
• Muscle cramps and weakness
• Constant urinating but still feeling thirsty

Options like coconut water, electrolyte powders, or sports drinks (without excessive sugar) can help restore lost sodium, potassium, and magnesium, keeping energy levels stable.


How Dehydration Messes With Your Mood (and Your Patients' Experience)
Ever noticed how you are more irritable and impatient toward the end of a long shift? That is not just exhaustion—it is likely dehydration, too.
Dehydration has been linked to:

• Increased stress hormone (cortisol) levels
• Higher levels of anxiety and irritability
• Poor emotional regulation

Now, imagine dealing with difficult patients, demanding cases, and long wait times while your body is screaming for hydration. Not drinking enough water does not just affect you—it affects how you interact with patients and colleagues.


The "Just Hold It" Mentality and Why It Is Ruining Your Kidneys
Doctors and nurses are champions of bladder control. It is almost a badge of honor to go an entire shift without using the restroom. But while this may seem impressive, it is incredibly harmful to your kidneys and bladder.
Holding in urine for too long increases the risk of:

• Urinary tract infections (UTIs)
• Bladder dysfunction over time
• Kidney stones, especially for those who habitually avoid hydration

The solution? Sip water consistently and take bathroom breaks when needed. Ignoring your body’s needs will catch up to you.


The Best Ways to Stay Hydrated Without Constantly Running to the Bathroom
One common reason doctors avoid drinking water is the fear of needing the bathroom too often. While it is a valid concern during busy shifts, dehydration is not the solution.
Tips to hydrate smarter:

• Drink smaller amounts more frequently rather than chugging large quantities at once.
• Choose water-rich foods like cucumbers, oranges, and watermelon to sneak in extra hydration.
• Use a water bottle with time markers to keep track of intake.

Your body is like an IV drip—it needs slow, steady hydration rather than a massive bolus of water every few hours.


The Ultimate Hydration Plan for Long Shifts
If you are serious about staying hydrated and maintaining peak performance, follow this simple hydration strategy:

• Pre-shift: Drink 500 mL (about two cups) of water before starting work.
• During shift: Sip 200-300 mL every hour (one small cup) to maintain hydration levels.
• Caffeine balance: For every cup of coffee, drink one cup of water.
• Electrolytes: If sweating heavily or working extra long hours, supplement with low-sugar electrolyte drinks.
• Post-shift recovery: Rehydrate with at least 500 mL of water before sleeping.

Following this plan ensures steady hydration without overloading your bladder