Speaker 1 0:00

Some people are good at it . Most of us are absolutely terrible at it . One thing that we need to really make sure that we , as shift workers , do is to make sure that we get our hydration right , and in today's episode , I'm actually going to discuss why hydration matters more for shift workers than anybody else . Hydration matters more for shift workers than anybody else . Shift work can be brutal , but it doesn't have to be Welcome to a healthy shift . My name is Roger Sutherland , certified Nutritionist , veteran Law Enforcement Officer and 24-7 Shift Worker for almost four decades . Through this podcast , I aim to educate shift workers , using evidence-based methods , to not only survive the rigors of shift work but thrive . My goal is to empower shift workers to improve their health and wellbeing so they have more energy to do the things they love . Enjoy today's show to do the things they love . Enjoy today's show and welcome back to a Healthy Shift podcast where we here shine the light on all things shift work , health and wellness .

Speaker 1 1:17

I'm your host , roger Sutherland , and today we are discussing something that you might not think very much about , and that is hydration . Now , I know it really does sound incredibly simple , but staying hydrated on shift can literally make a massive difference to how you feel , how you perform and how wait for it . You manage your hunger and also your energy throughout the day or night . You manage your hunger and also your energy throughout the day or night . Now , hydration is one of those things that we literally don't pay enough attention to , yet it affects so much . So today I'm going to cover why hydration is especially important for us shift workers , the reason why dehydration often feels like hunger , and I'll give you some practical strategies to keep hydrated , including wait for it an easy homemade electrolyte recipe to help you . So grab your pen and paper and get ready for this one . So , first of all , why is hydration , or why hydration , matters more for our shift working community ?

Speaker 1 2:24

Now , for shift workers , especially for you working those night shifts hydration higher hydration than normal is really crucial for us . So when you're working outside of those typical hours , it can throw your body's natural circadian rhythms completely out of whack . In fact , it absolutely does . Now , this doesn't just affect sleep and our energy levels . It also impacts how we stay hydrated and even how our body responds to that hydration , dehydration , hydration supports every single system in our body . It keeps your brain focused , it regulates our temperature , it aids digestion , and it even helps to control cravings . It also helps to transport nutrients through our system . It is really really essential for our immune system , as it helps to flush out all of those baddies out of our system as well . So for us shift workers , it also affects our alertness and can prevent those low energy crashes that seem to sneak up on us , particularly midnight shift .

Speaker 1 3:40

So let's look at , first of all , hunger and dehydration . Why is it we actually confuse the two ? One of the strangest things about dehydration is that it often feels the same as hunger , and you might wonder why is that A lot of the time when we feel those hunger pangs ? Could it be hydration ? Well , this is what's happening . Hydration , well , this is what's happening because the part of the brain that processes both hunger and thirst signals are located in the hypothalamus , and that silly old hypothalamus can actually get its wires crossed , especially when your body is under stress and tired , so you might feel hungry when in fact , you're actually thirsty . So if you add to that the disruption of working nights or all of those irregular shifts that we work , and it becomes even harder for your body to send clear signals , and many shift workers will reach for a snack , when all they probably needed was just a good glass of water . And often it's not just any snack because , let's be honest , we don't grab an apple , do we ? We always grab those quick grab , usually high sugar or high salt snacks that give a quick energy boost , but then what happens ? Bang , we crash , repeat . But all too often the problem may and probably is more likely to be dehydration .

Speaker 1 5:17

So what are the benefits of staying hydrated as a shift worker ? So we've got the basics down . Hydration is essential for everyone , we know that , but it is particularly critical for a shift worker . And let's break down some of the specific benefits that hydration can bring to us as a shift worker in our own life . Number one is it boosts our alertness and our focus , because dehydration leads to brain fog , it makes it harder for us to stay sharp on the job , and when you're well hydrated , your focus and your reaction times are just so much better . And this is absolutely critical for anyone in a demanding or a high risk environment Hello nurses and first responders , and you doctors as well . It reduces fatigue . That's point number two Hydrated cells are energized cells . Staying hydrated gives you a more consistent level of energy and helps to avoid those moments where you feel completely drained in your mid-shift . Very important , and this is the critical one that I really want you to pay particular attention to . I repeated this numerous times last week and I'm going to go onto it again this week .

Speaker 1 6:40

It manages our cravings and appetite . Hydration can help prevent the brain from misinterpreting thirst as hunger and reducing that unnecessary snacking and helping to keep your overall appetite in check . Just by sipping on water all the time , it may actually prevent those cravings from lack of a sustained energy source . So what you do is just keep sipping on the water . Take the confusion out of the brain . Then , if you do get hungry , you know it's hunger because it's not dehydration .

Speaker 1 7:19

Number four is it aids digestion ? Good hydration helps digestion and nutrient absorption , which is especially important when your meal times might be absolutely unpredictable or outside of those normal times that we shouldn't be eating but we have to get something in . That's when it helps , and helps in a big way , and it also helps to keep things moving through our system , particularly for you , ladies , overnight . Moving through our system , particularly for you ladies , overnight . You already have a compromised digestive tract and water is a fantastic solution to keep everything moving through for you . Number five water supports our body temperature . And if your job is physical , hydration is even more important because water helps to regulate our body temperature , which is the key if you're on your feet or you're in a hot environment . Hello to those working up in far North Queensland Keep that water up . And number six is just for their immunity . I can't tell you or emphasize enough the importance of actually drinking water on our immune system . It's huge , it makes a massive difference , and if you're someone who's continually getting sick all the time , maybe it might be time to check your hydration levels all the time as well .

Speaker 1 8:43

And so what strategies can we have to stay hydrated during our shift ? I know what you're thinking when you're deep in a busy shift , it's easy to forget to take a sip of water , and not only that , it can be actually difficult to go to the bathroom . But the more water you drink , the more you get used to it . Plus , you've got to remember there's all the time outside of work as well . So here are some simple and realistic ways to stay hydrated Pre shift Aim to start your hydration outside of your shift and make sure that you're up to well hydrated up to an hour before you shift , and if you start work already dehydrated , you're going to struggle to catch up , especially if you are working overnight .

Speaker 1 9:28

Carry a water bottle with markings on it . Get yourself a water bottle with hourly markers . It's simple , it's a visual reminder to drink consistently and it helps you to track your intake without overthinking it . Try to refill it at least once per shift . Set a timer . Use a watch or phone to set reminders to take a sip every 30 minutes . Time can fly by on a busy shift , and this is a simple way to keep yourself on track .

Speaker 1 9:55

You can flavour your water . Add a slice of lemon or lime or cucumber , put a little bit of mint in it . It not only tastes great , but it also will give you a few extra vitamins to go with it as well . And the other thing , add electrolytes . Electrolytes are vital for shift workers drinking a lot of water , and particularly for shift workers full stop , especially if your shift involves some form of physical activity . Electrolytes will help your body to absorb the water more effectively and will help to keep your energy level stable . So , on that note , while we're talking about electrolytes , we have to be quite careful about store-bought electrolyte drinks , because they can be absolutely loaded with sugars and also artificial ingredients which might cause us some problems . So grab your pen , grab your paper , note the time 10 minutes 50 seconds .

Speaker 1 10:53

Here we go . Here's a quick recipe to make your own . It's simple , it's cheap and you can control exactly what goes in it . So get a bottle and put a litre of water in it , and then 2,500 milligrams , which is about one teaspoon , of sodium chloride . What's sodium chloride , rog ? Glad you asked . Common table salt . That will give you around about 1,000 milligrams of sodium . Then we put in 385 milligrams of potassium chloride and this will give you about 200 milligrams of potassium and 390 milligrams of magnesium malate , and that will give you 60 milligrams of magnesium Into the bottle .

Speaker 1 11:42

Squeeze some lemon or some lime juice and then add one to two teaspoons of honey or something like maple syrup . No , not the sugar-free ones , we want the natural sweetness . Give that a really good shake . Give it a really good shake up and there you have your own electrolyte mix . Because the more water we drink , the more we flush the sodium out of our bloodstream and we can end up with a condition known as hyponatremia . It's really rare , but hyponatremia is when you've drunk too much water and you flushed out all of those electrolytes . So by keeping those electrolytes going through your system , it leaves you in really good state and it will keep those cells well recharged . If you find that difficult , you can just drop a hydrolyte tablet into your water as well . That will really help you as well . Plus , it tastes great .

Speaker 1 12:40

So how do we tell when we're hydrated ? Pretty easy . I've done a podcast on this before . But the scientific measurement for a person being hydrated is not two litres , it's not eight cups , it's not three litres . It's clear or straw-coloured urine . It's that simple . If your urine is clear or straw-coloured , you are properly hydrated . And this could be different for everyone , which is why they use that measurement . Once your urine starts to go yellow or dark-coloured , it's time to sip . Don't have a sip of water and make sure that you're starting to do that , because you're leaving all those toxins and all of that that I spoke about in your system , and that's not what we want . So clear or straw-coloured urine is exactly what we are looking for to be properly hydrated .

Speaker 1 13:32

Now , if you remember one thing , just one thing , from today's episode , let it be this that hydration isn't just about oh , I need a drink of water . It's about setting yourself up for a shift where you're energ , you're focused and you're feeling really good , because by being proactive with hydration , you will start to notice less fatigue , You'll have more balanced hunger and a more comfortable experience working your shift . So try out those tips that I've discussed today and experiment with that electrolyte recipe . Give it a crack and let me know what you think . It's a cheap way of doing it , and once you buy the magnesium malate and the potassium chloride which you can buy online , no problems . You don't need much of it . You can continually make up your own mix and save yourself a fortune . If you do that , your body and mind will thank you . And if you feel those hunger pangs on your next shift , please , I just ask , have a drink of water first and wait and see if that might be actually what the problem is , because that silly old brain of ours it really does get very , very confused . All right , that's it for today's episode and thanks for tuning into a healthy shift .

Speaker 1 14:50

I hope this helps you see hydration as a tool to support your health on the job . If you have any questions or you want more tips like these , feel free to reach out . Stay safe , stay hydrated and keep thriving out there . Shift workers . I'll catch you on the next one . Thank you for listening . If you enjoyed this episode , be sure to subscribe so you get notified whenever a new episode is released . It would also be ever so helpful if you could leave a rating and review on the app you're currently listening on . Helpful if you could leave a rating and review on the app you're currently listening on . If you want to know more about me or work with me , you can go to ahealthyshiftcom . I'll catch you on the next one .