ANA Healthy Nurse, Healthy Nation® Blog: Having Trouble Staying Hydrated?
Published
Common barriers to hydration and how to overcome them
Stopping for a quick sip of water isn’t always a priority when you are busy caring for others. Even if you were to drink all you want during your shift, limited bathroom breaks or the desire for uninterrupted sleep might make you hesitate to hydrate.
The problem is that hydration is critical, especially for nurses. Without enough water, you may experience:
Drinking enough water also plays a crucial role in how you perform mentally. The brain is composed of 73% water, making hydration a key factor in cognitive function. Water helps you think critically, make quick decisions, and stay focused — all of which are essential elements of nursing.
How to Know If You Are Getting Enough Water
Dehydration of just 2% of your body weight can significantly affect your physical and cognitive performance. For a 150-pound person, that’s the equivalent of losing 3 pounds of fluid weight.
Unless you are vomiting or having diarrhea, that kind of fluid loss doesn’t typically happen overnight. However, dehydration is cumulative. That means if you don’t get enough water during a 12-hour shift and don’t replenish your body’s fluids, you could start your next shift at a deficit. One study found that more than 70% of the nurse participants were dehydrated after their shift.
To stay hydrated, you may need to make a concerted effort to drink enough fluids. The Academy of Nutrition and Dietetics reports that women need approximately 9 cups of fluid daily and men need 13. It’s always a good idea to speak with your health care provider about what your body needs based on your overall health, age, activity level, climate, work environment, and other considerations. If you’re worried about getting enough fluids, pack your meals with hydrating foods — 20% of the water you need typically comes from food.
An easy way to check your hydration is to look at the color of your urine. If you are hydrated, it should be pale yellow. Darker urine could indicate dehydration. Overhydration, which is not as common as dehydration, can happen in athletes and people with certain medical conditions. Severe overhydration may require medical attention, especially if confusion or seizures occur.
Help With Common Hydration “Hiccups”
Most nurses who find hydration a challenge tend to have one of two concerns: How do I drink the water I need while working, or how am I going to find time to relieve myself once I’m hydrated?
Common obstacles to proper hydration for nurses include:
Unpredictable bathroom breaks make you nervous to drink too much
Not drinking enough fluids can have health repercussions. But not knowing when you’ll have access to a bathroom may leave you less inclined to hydrate during your shift. On the flip side, if you drink a lot of water and attempt to “hold it,” you increase your risk for urinary tract infections.
If you find yourself in this situation, discuss bathroom breaks with your supervisor. Once there are set expectations and you know when you can use the bathroom, you can hydrate without fear of having to hold it. If bathroom breaks are being denied, consider contacting leadership at your workplace, your union, human resources (HR), or the Occupational Safety and Health Administration (OSHA).
A busy schedule or shift leaves you no time to hydrate
Moving from one patient to the next may not provide much time to think, much less hydrate. However, getting enough water can provide the energy and mental focus you need during those busy shifts.
On hectic days, focus more on taking small sips of water often instead of chugging a bottle at a time. Use electrolytes or drink health-enhancing water variations to replenish. Take advantage of small moments between patients to sip from your water bottle, maybe while you’re charting. Set an hourly alarm, if needed, to remind yourself to hydrate.
You have limited access to water during your shift
Some health settings do not have hydration stations available to the staff. Others may have restrictions about bringing personal water bottles into patient areas. Both situations can make it challenging to hydrate.
Express your concerns to your supervisor and consider leading an initiative to establish a water station for nurses and other health care staff. It could be a water fountain, bottle filler, or just a place to safely and hygienically stash your water bottles nearby.
Concerns about sleep disruption after drinking too much water
After a 12-hour shift, sleep is a priority. Drinking a lot of fluids can interfere with that sleep if you are waking up often to use the bathroom.
Hydration is just as critical to your health as sleep. Prioritize both by hydrating from the minute you wake up until about 2 hours before you plan to sleep again. Limiting caffeine and alcohol close to bedtime can also help with nighttime urination since they are bladder stimulants.
Shifting Your Hydration Mindset
Track your hydration each day to stay motivated. Getting your colleagues involved can also help. Partner with a coworker to remind each other to take hydration breaks or join the Healthy Nurse, Healthy Nation 10-day Hydration Challenge.
Focusing on the why behind hydration can also be motivating. Hydration is a micro action of self-care — taking small steps to stay hydrated can have big benefits. Remind yourself that you deserve to be hydrated and feel good. Prioritizing hydration is prioritizing yourself.
What helps you stay hydrated during your shift? Share with us in our discussion below.
Not a member of Healthy Nurse, Healthy Nation (HNHN) yet? Join today!
Sign up for our monthly challenges!
The problem is that hydration is critical, especially for nurses. Without enough water, you may experience:
- Dizziness
- Fatigue
- Headache
- Loss of appetite
- Muscle cramps
Drinking enough water also plays a crucial role in how you perform mentally. The brain is composed of 73% water, making hydration a key factor in cognitive function. Water helps you think critically, make quick decisions, and stay focused — all of which are essential elements of nursing.
How to Know If You Are Getting Enough Water
Dehydration of just 2% of your body weight can significantly affect your physical and cognitive performance. For a 150-pound person, that’s the equivalent of losing 3 pounds of fluid weight.
Unless you are vomiting or having diarrhea, that kind of fluid loss doesn’t typically happen overnight. However, dehydration is cumulative. That means if you don’t get enough water during a 12-hour shift and don’t replenish your body’s fluids, you could start your next shift at a deficit. One study found that more than 70% of the nurse participants were dehydrated after their shift.
To stay hydrated, you may need to make a concerted effort to drink enough fluids. The Academy of Nutrition and Dietetics reports that women need approximately 9 cups of fluid daily and men need 13. It’s always a good idea to speak with your health care provider about what your body needs based on your overall health, age, activity level, climate, work environment, and other considerations. If you’re worried about getting enough fluids, pack your meals with hydrating foods — 20% of the water you need typically comes from food.
An easy way to check your hydration is to look at the color of your urine. If you are hydrated, it should be pale yellow. Darker urine could indicate dehydration. Overhydration, which is not as common as dehydration, can happen in athletes and people with certain medical conditions. Severe overhydration may require medical attention, especially if confusion or seizures occur.
Help With Common Hydration “Hiccups”
Most nurses who find hydration a challenge tend to have one of two concerns: How do I drink the water I need while working, or how am I going to find time to relieve myself once I’m hydrated?
Common obstacles to proper hydration for nurses include:
Unpredictable bathroom breaks make you nervous to drink too much
Not drinking enough fluids can have health repercussions. But not knowing when you’ll have access to a bathroom may leave you less inclined to hydrate during your shift. On the flip side, if you drink a lot of water and attempt to “hold it,” you increase your risk for urinary tract infections.
If you find yourself in this situation, discuss bathroom breaks with your supervisor. Once there are set expectations and you know when you can use the bathroom, you can hydrate without fear of having to hold it. If bathroom breaks are being denied, consider contacting leadership at your workplace, your union, human resources (HR), or the Occupational Safety and Health Administration (OSHA).
A busy schedule or shift leaves you no time to hydrate
Moving from one patient to the next may not provide much time to think, much less hydrate. However, getting enough water can provide the energy and mental focus you need during those busy shifts.
On hectic days, focus more on taking small sips of water often instead of chugging a bottle at a time. Use electrolytes or drink health-enhancing water variations to replenish. Take advantage of small moments between patients to sip from your water bottle, maybe while you’re charting. Set an hourly alarm, if needed, to remind yourself to hydrate.
You have limited access to water during your shift
Some health settings do not have hydration stations available to the staff. Others may have restrictions about bringing personal water bottles into patient areas. Both situations can make it challenging to hydrate.
Express your concerns to your supervisor and consider leading an initiative to establish a water station for nurses and other health care staff. It could be a water fountain, bottle filler, or just a place to safely and hygienically stash your water bottles nearby.
Concerns about sleep disruption after drinking too much water
After a 12-hour shift, sleep is a priority. Drinking a lot of fluids can interfere with that sleep if you are waking up often to use the bathroom.
Hydration is just as critical to your health as sleep. Prioritize both by hydrating from the minute you wake up until about 2 hours before you plan to sleep again. Limiting caffeine and alcohol close to bedtime can also help with nighttime urination since they are bladder stimulants.
Shifting Your Hydration Mindset
Track your hydration each day to stay motivated. Getting your colleagues involved can also help. Partner with a coworker to remind each other to take hydration breaks or join the Healthy Nurse, Healthy Nation 10-day Hydration Challenge.
Focusing on the why behind hydration can also be motivating. Hydration is a micro action of self-care — taking small steps to stay hydrated can have big benefits. Remind yourself that you deserve to be hydrated and feel good. Prioritizing hydration is prioritizing yourself.
What helps you stay hydrated during your shift? Share with us in our discussion below.
Not a member of Healthy Nurse, Healthy Nation (HNHN) yet? Join today!
Sign up for our monthly challenges!
Blog Nutrition
07/07/2025 8:43pm CDT
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