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This week , I'm actually going to keep you on your toes and drop a bonus episode Now . You wouldn't think that you could make three podcasts around hydration , but I've got to tell you , the more we understand hydration , the more we actually can get on top of the difference between our hunger and satiety signals whether it's dehydration , whether it's actually hunger and also to help us with our digestion . Now , today I've got a really interesting topic for you , and that is why does dehydration and hunger feel the same and what is there that we can actually do about it ? 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 rigours 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 and welcome back to A Healthy Shift , which is the podcast where we shine a light on all things health and wellbeing for you , the shift worker .

Speaker 1 1:32

My name Roger Sutherland , and today we're exploring a fascinating topic that I think will resonate with nearly every single one of you , and that is why does dehydration and hunger often feel the same , especially for us shift workers ? Now , you might not realize this , but once you get to the end of this episode , you'll get to the stage where you'll think goodness me , maybe he's right with what he's actually saying . Maybe it isn't hunger , maybe it is dehydration , because we , as shift workers , do really really struggle with dehydration , there is no doubt about it , and because of this , we end up eating more . So is it dehydration or is it hunger ? So what I'm going to do is I'm going to dig into the science behind this sensation and we'll look at how we can actually differentiate between the hunger and thirst to keep our energy up and to avoid all of that unnecessary snacking . What a bonus , because the unnecessary snacking is literally where the kilos come from , or the pounds , depending on where you are in the world . So let's get into it .

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Shift workers so you've just finished your shift and suddenly you've got this urge to grab something to eat . You're on your way home and you just see fast food and you think I've got to grab something to eat . I'm absolutely starving . But wait , are you actually hungry or could it be that you are literally just thirsty ? Because , for shift workers , managing hydration and hunger cues can get really , really tricky due to our disrupted schedules and our irregular eating patterns . And here is a kicker Our bodies can often send very , very mixed signals , which making dehydration feel a lot like hunger .

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What , okay ? So why do dehydration and hunger feel similar ? Well , let's break down why dehydration and hunger can feel like the same thing first , so that you can understand that . And the root cause lies in how our brains actually interpret certain signals . The hypothalamus , which is part of our brain which is responsible for regulating our hunger and thirst note that it's responsible for regulating our hunger and our thirst doesn't always differentiate between the two , because when we're dehydrated , our blood volume drops and it causes a slight decrease in blood pressure . Now , this reduction can trigger off sensations of fatigue , slugginess and even dizziness , which are feelings that our brains can often interpret as oh my God , I've got no food , it's low energy , I'm hungry , feed me .

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Moreover , both thirst and hunger cause similar physiological symptoms . For example , dehydration and hunger can both lead to our stomach growling , a dry mouth and a feeling of just emptiness or need in our body , and this overlap often makes it hard for us to determine if it's food or water that our bodies are actually craving . Think about that . Who can relate ? So , for shift workers , hydration and nutrition timing are actually crucial , but are yet often overlooked .

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Now , our erratic schedules and inconsistent sleep patterns that we have can make it easy for us to forget to drink enough water . And let's be real , sometimes it's just easier to grab a snack than to think about drinking water , because the signals are very similar , aren't they ? But here's the problem when you mistake thirst for hunger , we end up consuming those extra calories , which will lead to that unwanted weight gain and those metabolic issues over time . Now , dehydration also affects our cognitive performance , our mood and even our response to stress things that we , as shift workers , already have compromised during our night shifts , all shifts , every shift Rog . So by mistaking thirst for hunger , we might not just be eating when we don't need to , we're also losing focus and energy , which makes it tougher to perform our best on the job . So we think we're hungry and we eat , but nothing improves cognitive wise because we are dehydrated , and this is the problem .

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So how on earth can we distinguish between hunger and thirst . So , now that we know that dehydration can feel like hunger , how can we tell the difference ? And here are a few strategies that may actually help you . First of all , the most important thing I say always about nutrition and also in relation to anything , is mindfulness . Pause and just check , check in with yourself . Ask yourself the question when did I last have a drink no , not an alcoholic drink when did you last have any form of hydration ? Because if you're starting to feel hungry at an unusual time , stop and think about when you last drank water . If it's been over an hour or two , try sipping some water first and see if the feeling fades , because often just a few sips of water are enough to satisfy that sensation if it was truly thirst . The next step is to use the water test , because when you feel hungry , if you have a drink of a glass of water and then wait about 15 minutes , if you are still feeling that urge to eat , it's more than likely genuine hunger . But if the sensation fades , the chances are you are literally just thirsty . There's a real easy one .

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Number three is watch for those real hunger signs . Hunger often brings distinct symptoms , such as a stomach rumble , low energy or we get hangry , don't we Irritable ? Thirst , on the other hand , tends to cause a dry mouth , those headaches and even a slightly lightheaded feeling . And over time , if you check in with yourself mindfulness remember you'll start recognizing these different signals . This is one of the biggest problems we have as humans today we literally don't check in with ourselves at all and we just follow these cues and just go with them , and this is a real problem .

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So number four is to set hydration reminders . I know you're not a child , but are you drinking enough water ? Because if you're not , let's treat you like a child , because hydration is essential . But it is so easy to forget to drink on a busy shift . Try setting an alarm on your phone , a timer every minute , every hour , every 30 minutes , every 20 minutes , or using a water tracking app to remind you to drink at regular intervals .

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Ideally , aim for small , frequent sips throughout your shift , rather than those big chugs all at once . This can make a huge difference . Just small sips . Keep your water bottle handy . It's a visual cue , because this one is really powerful . If you've got a water bottle within reach , you're more than likely to drink from it . Choose a bottle that you enjoy using and make it a goal to finish it by the end of each shift . Give yourself a challenge . Get a bigger than normal bottle and say I will finish this every day .

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And also try eating hydrating foods , incorporating hydrating foods like fruits or veggies into your meals and snacks . Foods like think about it cucumber , nearly all water oranges , watermelon all have really , really high water content . It gives you sweetness , it gives you water and it can actually keep you well hydrated without any extra effort . So what tips are there for a hydration routine that will work for you as a shift worker ? Now , this is a million dollar question . And how do we make a hydration routine work in a shift work environment ? And this is what I actually suggest Hydrate before your shift .

Speaker 1 9:53

Make it a habit to drink a full glass of water as soon as you wake up . I always talk about this . Hydrate before you caffeinate . I personally drink 750 mils of water as soon as I wake up , before I even have my first coffee , and I find that that has made an enormous difference to my life . Massive . Then have another big glass before you go in , about an hour before you go in for your shift . This will mean that you've already got a litre of water on board before you actually start your shift . This primes your body so that you are less likely to feel dehydrated as your shift progresses if you don't have access to water .

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The next thing is to match your hydration to your activity , because if your job involves physical labour or you're exposed to hot environments , up your water intake to match the demand Makes sense . The more you sweat , the more water you need . This way , your body won't be using hunger signals to actually cover for fluid loss . You won't get confused . Keep drinking .

Speaker 1 11:02

And the other one here is to avoid caffeine as your main fluid source . I know shift workers , I'm not taking your caffeine off you , but what I am saying is as much as caffeine is a way of getting water in and it is . A lot of us rely on caffeine to get through the night , but it can actually dehydrate you . Because if you're drinking coffee or tea , try to balance it with an equal amount of water and keep your caffeine intake limited to avoid disrupting your sleep later on . And I know I bang on about this and I say this often the less caffeine you have , the less caffeine you need . Trust me on that . It makes a huge difference the reason why you're drinking so much caffeine , or craving it or needing it , is not because you're addicted to it , but because you're not getting the quality sleep and you feel tired .

Speaker 1 11:54

And the next thing that you can do is your end of shift hydration . Hydrate gradually towards the end of your shift , but of course you've got to be careful that you don't drink too much close to your bedtime . Just a small glass of water about 30 minutes before your sleep is usually enough . That will keep you hydrated without disturbing your sleep . And one other thing I just want to cover off on this again , which I did in the last podcast what is the scientific measurement that we need for water every day ? No , it's not two litres , it's not a gallon , it's not two gallons . Or is it three litres of water ? What it is ? It's clear or straw-coloured urine . It's that simple . I'm not going to rehash it and go over and over it again , but if you have straw or clear urine , you are properly hydrated . End of story . That is what we use as a scientific measurement .

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Now let's wrap this up . So , to sum it up , dehydration and hunger can literally feel very much the same because of how our brain interprets the signals of low energy , and this is especially challenging for us shift workers , who are more prone to that disrupted eating and drinking patterns . But by being mindful of hydration and using some simple strategies to differentiate between thirst and hunger , what you can do is manage your energy levels and avoid that unnecessary snacking on the job . Remember , staying hydrated isn't just about quenching your thirst . It's about actually keeping your mind sharp , your mood stable and your body fueled to handle the demands of shift work . What we totally underestimate dehydration for or hydration for is the impact that it actually has on our immune system , and it really , really helps us with our immune system . It flushes all the nasties out of our system .

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So thanks so much for tuning into a healthy shift . Now don't forget . If you found this episode helpful , please share it with your fellow shift workers . And don't forget to hit that follow button so you get another surprise like this one . So you never fellow shift workers . And don't forget to hit that follow button so you get another surprise like this one . So you never miss an episode , and I will be back with more evidence-based tips to help you thrive and not just survive in your shift working lifestyle . Until the next episode , stay hydrated , stay fueled and stay well . 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 . If you want to know more about me or work with me , you can go to a healthy shiftcom . I'll catch you on the next one .