Hydration Hacks: How Water Can Help You Sleep, Recover, and Stay Alert

Staying hydrated might seem like a no-brainer advice—akin to saying "breathe air to live." However, for emergency responders, whose jobs often involve high adrenaline and high stress, staying properly hydrated ends up on the back burner. "I just didn't have time" is a common excuse heard among those who are constantly on the move, dealing with emergencies.

Knowing if you're dehydrated is crucial, especially for those of you who need to maintain peak physical and mental condition. And, it’s not just about drinking water; it’s about when and how you drink it.

Why water works wonders

The average adult body is around 60% water, so it's no surprise that every system in our body relies on H2O. Adequate hydration affects everything from brain function to muscle repair—critical areas for anyone whose job can involve sprinting into burning buildings or thinking quickly in life-or-death situations.

Scientifically speaking, water is a major player in transporting nutrients, regulating body temperature, and flushing out toxins. Poor hydration can lead to reduced alertness, impaired physical performance, and increased fatigue—issues no emergency responder can afford during long shifts. Moreover, studies show dehydration can lead to poorer sleep quality and slower recovery because your body lacks the fluids to carry out essential overnight repairs.

What happens when you’re dehydrated

Dehydration isn't just about feeling thirsty—it can have serious repercussions on your body and cognitive functions. Studies have reported that even mild dehydration, as little as 2%, can lead to cognitive dysfunction and a decrease in mental performance.

When you’re dehydrated, your body lacks the fluids necessary to perform essential functions effectively. Blood volume decreases, leading to thicker blood and requiring your heart to work harder to pump it, which can reduce the efficiency of oxygen and nutrient delivery to organs and muscles. Additionally, dehydration can impair heat dissipation, increasing the risk of heatstroke in high-stress and physically demanding environments. Cognitive functions such as focus, alertness, and short-term and working memory can also suffer, making it harder to make quick, critical decisions during emergencies.

How do you know if you’re dehydrated?

There are many signs your body will exhibit even at a state of mild dehydration. It’s best to be more proactive, as once these signs manifest, you're already dehydrated to a degree. Becoming aware of these signs and connecting these dots can be very helpful, so you can rehydrate quickly.

Some common symptoms to watch for include:

Thirst

Dry skin

Cracked lips

Fatigue

Noticeable decrease in urine output or darker yellow urine

Headache

Dizziness

Feeling unusually moody or confused

Low blood pressure

Heart palpitations

Feeling hungry - sometimes when you think you’re hungry, you really are dehydrated instead.

Amount and timing 

You probably have heard the advice to drink 8 glasses of water a day. Turns out, there’s not much solid science behind that. Water intake is very individual and will depend on your activity levels, external temperature, age, and health condition. However, aiming for at least 2 litres of water a day still remains the common recommendation on your average easy-going day. We know, you likely don’t have many of those. So, on days when you exercise and sweat, it’s ideal to up that amount with an extra 0.5 or 1 litre.

The timing of your hydration can be just as important as the amount. Chugging a gallon of water right before bed won’t just disrupt your sleep with frequent trips to the bathroom—it could practically turn your night into a series of mini-workouts.

Instead, space out your water intake throughout the day to help maintain optimal hydration without the disruptive night-time excursions. Aim to be done with consuming most of your fluid intake two hours before bedtime, with small sips if needed. Have normal sips throughout the day.

Add electrolytes

Alongside maintaining hydration, replenishing electrolytes is equally crucial, especially when you are engaged in long, physically demanding tasks. Electrolytes, including sodium, potassium, calcium, and magnesium, play important roles in muscle function and nerve signalling.

When you sweat or use the bathroom, not only do you lose water, but also these vital minerals. Inadequate electrolyte levels can lead to muscle cramps, weakness, fatigue, headaches, and even more severe complications like cardiac arrhythmia.

Therefore, it's important to include electrolyte-rich beverages or snacks in your hydration strategy, particularly after intense activity or on a hot summer day. This isn't just about drinking more water—sometimes a sports drink, coconut water, or even a banana can be what your body needs to bounce back and maintain optimal functionality.

5 strategies to stay hydrated

Now, let's dive into some actionable hydration strategies that won't make you feel like you're drowning in a sea of water bottles:

1. Start your day with water

Begin your day with a glass of water. Overnight, your body loses water through processes like breathing and sweating. A morning top-up sends a signal to your body that it's time to get all systems going, including your brain and metabolism.

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2. Use the colour code

Keep an eye on the colour of your urine. It’s like a mood ring for your hydration status. Pale straw colour? You’re good! Anything darker? Time to up your H2O intake.

3. Pre-shift hydration

Drink a glass of water about 30 minutes before your shift starts. This helps ensure you start your shift well-hydrated, letting your cognitive functions and physical stamina peak when you most need them.

4. Timed sipping

Set a timer, use a hydration app, or one of those water bottles with markings showing how much you’ve drunk so far. Think of it as your personal hydration coach, cheering you on to sip throughout the day. Small, consistent amounts can help you maintain hydration without feeling overwhelmed.

5. Hydrate before you caffeinate

Have a glass of water before your coffee or black tea. Coffee is mildly diuretic, so it causes your body to pass more urine, which means you’ll lose more water. You can offset that by having a glass of water before your cup of coffee.