Hydration Tips for a Busy Shift
1. Front-load your day
Drink 8–16 oz of water when you wake up or before you clock in.
Start the shift slightly ahead, not already behind.
2. Keep water within arm’s reach
Use a reusable bottle you like (20–32 oz).
Keep it in the same spot each shift so grabbing a sip becomes automatic.
3. Use “micro-sips,” not chug-fests
Take 3–5 sips:
• Every time you sanitize or wash your hands
• Before/after charting
• With each break or quick hallway reset
Small, consistent sips beat chugging a whole bottle once and feeling bloated.
4. Make smart drink swaps
Trade one soda or energy drink for:
• Water + a squeeze of lemon or lime
• Unsweet tea or flavored zero-sugar water
If you love caffeine, try water first, coffee second.
5. Protect your breaks
On breaks, use the rule:
“Bathroom + 8–12 oz water + 5 deep breaths.”
That routine helps your body, your brain, and your stress level.
Hydration & Your Work Performance
• Fewer headaches & fatigue → fewer mistakes.
• Better mood & patience → better interactions.
• Improved physical comfort → safer lifting and moving.
• Consistent energy → a better end to your shift.
Drink a little more water, a little more often, so you feel and perform better—on and off the clock.
Quick Self-Check
• Did I drink water before my shift?
• Do I know where my water bottle is right now?
• Have I taken 10–20 sips in the last couple of hours?
• Is my urine pale yellow (good) or dark (need more water)?
