Shift hydration planner

How it works

How the hydration planner works

• Baseline: the National Academies’ adequate intake from beverages, about 3.0 L (13 cups) a day for men and 2.2 L (9 cups) for women. Food provides roughly another 20%.
• Exercise: adds about 0.5 L per hour of activity (0.75 L in heat). Sweat rates vary widely; the ACSM advises avoiding more than about 2% body-weight loss from sweat.
• Heat: adds 0.5 L for a hot or humid day.
• Shift checkpoints: spreads most of the total across your shift in roughly 90-minute intervals.

Check yourself

Pale-yellow urine is a simple daily sign you’re on track. For long sweaty workouts, weigh yourself before and after: each pound lost is roughly 16 oz of fluid to replace.

Questions people ask

How much water should I drink a day?

A common reference is the National Academies’ adequate intake from drinks: about 13 cups for men and 9 cups for women, more with exercise and heat. Individual needs vary.

Does food count toward hydration?

Yes. Food, especially fruit, vegetables, soups and yogurt, provides about 20% of daily water for most people.

How do I stay hydrated on a long shift?

Bring a bottle you know the size of, drink at set checkpoints and every break, and add electrolytes on hot, sweaty days.

Sources

1. National Academies. Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate, 2005.
2. American College of Sports Medicine. Exercise and fluid replacement. Med Sci Sports Exerc, 2007.
3. U.S. Departments of Agriculture and Health and Human Services. Dietary Guidelines for Americans.

Education only. Not medical advice. Confirm with your clinician.