Simple Ways to Stay Hydrated Throughout Your Travel RN Shift
Let’s talk hydration! Here are some of the most common questions that Aya Healthcare’s nutritionist, Amy Krasner, gets asked about hydration:
Q: How much water should I drink per day?
A: Divide your body weight by two. That’s how many ounces of water you should drink. (E.g. If you weigh 140 lbs. you should drink 70 oz. per day).
Q: Water is boring, what else can I drink?
A: You can make infused water with lemon, lime, cucumber, mint, sliced grapefruit and/or fresh berries.
Another way to add flavor to your water is to drink herbal teas. Flavors to try: berry tea, mint tea, cinnamon, or turmeric/ginger tea. (Caffeinated teas do not count toward your daily water intake.)
Q: If I drink coffee and I workout, how can I get ahead of my hydration?
A: Add electrolytes to your water. My favorite brand is Ultima Replenisher. You can find it at your local health food store in the supplement section. There are a few flavors – lemon, raspberry, orange and grape. You can have between 1 to 3 packets spread out throughout the day.
Coconut water is also another great source of electrolytes. Look for ‘raw’ coconut water and drink a maximum of 8 oz. per day.
Q: Can I drink bubbly water instead?
A: 3-4 cups of sparkling water per week is okay. Too much carbonation starts to thin the gut lining which is not supportive for digestion and absorption of nutrients.
Q: Should I have ice in my water?
A: Ice water can slow down your digestion. Try to drink water with lemon without ice at least around your meals.
Q: What else can I order at restaurants to drink?
A: Unsweetened iced tea – green, black or herbal tea.
Q: Every time I try to add more water I have to go pee like 10 times per day.
A: It takes your kidneys time to adjust to your water intake. Try slowly increasing your water intake instead of going from four glasses per day to 10 glasses per day. Also, try to sip on water throughout the day instead of chugging water. This will help your body to absorb more water. Electrolytes (as mentioned above) help your cells to absorb more water so adding them to your water can help.
Have more questions about hydration? Please comment below and Amy would be happy to answer.
Stay hydrated friends – it’s hot out there!
This tip is brought to you by Aya Healthcare nutrition expert Amy Krasner of Nourished Balance.