Hydration & Longevity...How Much Water Should You Really Drink?

Want to live longer and feel more energised during shifts? Start by drinking like the healthiest people on Earth!

Hydration is one of the most overlooked secrets to long-lasting energy and vitality...especially for shift workers. So how much water should you be drinking?

Let's take a page from the Okinawan diet. People living in Okinawa, Japan (One of the world's "Blue Zones" known for longevity) prioritise hydration as a key component of their diet. Thy often drink water or herbal teas in measure amounts throughout the day. They also rely on moisture-rich foods like vegetables and soups, helping their bodies stay in balance.

A good starting point is the commonly recommended guideline: 30-35ml of water per kg of body weight. So, if you weight 70kg you should aim for 2.1 to 2.4L per day. These recommendations are designed to ensure your body stays hydrated to support brain function, digestion and energy levels- critical during long or overnight shifts.

HOWEVER, recent research shows that your hydration needs to go beyond just a formula. Factors such as physical activity, climate, diet and even your own metabolism greatly affect how much water your body truly needs. For instance, in hot/humid environments, or when you're highly active, you might need more water to replace fluids lost through sweat.

Instead of sticking rigidly to a specific number, it's essential to pay attention to your body's THIRST SIGNALS. The Institute of Medicine and other health organisations recommend letting thirst be your guide. Dark urine or headaches can be signs of dehydration, while clear or light-yellow urine indicates hydration.

For shift workers, especially those who may not have regular breaks, drinking small amounts of water consistently throughout your shift is key. Keep a water bottle handy and aim for hydrating foods, like fruits and vegetables, to keep your hydration levels in check; much like the Okinawan diet.

That said, it's also important to avoid overhydration. Drinking excessive amounts of water can lead to HYPONATREMIA, a dangerous condition where blood sodium levels drop too low This is especially relevant if you're following a rigid formula without considering your actual needs.

TAKEAWAY:

Start with the general water intake guideline of 30-35ml per kg but adjust based on your lifestyle and environment.
Pay attention to your THIRST SIGNALS and let them guide your intake.
For those in physically demanding or high-heat environments, consider adding electrolytes (sodium, potassium, magnesium) to your water to maintain fluid balance, especially during long/active shifts.
Eating water-rich foods like fruits and vegetable can also help keep you hydrated.

References:

Frontiers in Nutrition. (2023). The Role of Hydration and Electrolytes in Athletic Performance and Recovery.
Journal of the American College of Nutrition. (2023). Effect of Electrolyte Balance on Physical Performance: A Review.
Institute of Medicine. (2005). "Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate." National Academies Press.
National Heart, Lung, and Blood Institute. (2023). Hydration and Healthy Aging: Importance of Water and Electrolyte Balance.
Popkin, B.M., et al. (2010). "Water, Hydration, and Health." Nutrition Reviews.
Wilcox, D. C., et al. (2009). "The Okinawa Diet: Healthy Aging and Longevity in Okinawa." Annals of the New York Academy of Sciences.

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