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hi my name is Kelsey Butler I'm a
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registered dietitian and today we are
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talking about hydration caffeine and
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other drinks this is especially
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important for night shift workers night
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owls people that are up late a lot of
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times we aren't the best at our
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hydration and we can rely on caffeine
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and other types of drinks to give us
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energy um so we're going to talk a
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little bit about that today how to
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balance all that out and really why it's
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important to stay hydrated and make sure
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you're drinking enough of the right
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things so first we're going to dive into
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just why hydration matters um there's a
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little bit of a hydration overview here
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so water kind of moves in and out of our
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body every day but that's why we don't
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have a specific percentage of how much
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water is in our body but it can be from
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40 to 80% of our total body weight which
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is a lot um water is lost each day
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through our urine and what we call
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insensible losses so sweat breathing um
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when you you know you see the
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condensation tears um a lot of different
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things that water you know leaves our
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body through um water intake comes from
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food and beverages so we're talk a
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little bit about how to get hydration
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from food as well um and it's aord in
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our small intestine so we you know
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that's why as we're moving through our
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digestive system um it's not actually in
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the stomach it's in the small intestine
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that all the water is
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absorbed and water absorption is
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strongly influenced by minerals like
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sodium potassium and chloride so if
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you're thinking about like those energy
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drinks um or I'm sorry not energy drinks
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but Gatorade electrolyte drinks is the
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what we're looking for here the
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electrolytes the sodium the potassium
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the chloride um those are all in those
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drinks and that's why they can help with
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hydration because they can kind of help
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balance as electrolytes if you're low
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benefits of hydration here chemical
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reactions um again water has a big role
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in almost every reaction going on in our
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body um things going on between our
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cells and with our organs um also helps
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with body temp temperature regulation so
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that's kind of one of the more obvious
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ones with sweat when we produce sweat it
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can help us um cool down lubrication and
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protection there is water in between all
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of our cells and all of our joints and
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everything that's called intertial space
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and it's just all fluid so um really
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helps to make sure that we you know our
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joints are healthy um our bodies are
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healthy just we can you know move around
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well it's a solvent and a transport
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medium again this is from the minerals
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here sodium pottassium chloride water uh
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can help move all of those minerals
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through in and out of your cells
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maintenance of blood volume and pH
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balance this one's really interesting so
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when we um maybe are dehydrated you
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might find that there's a lower blood
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volume in your body um and it can also
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kind of throw off your pH so we want to
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make sure we're well hydrated so that we
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aren't you know having uh issues with
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our blood or with our pH balance we
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definitely don't want that um don't want
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to be thrown off on your pH and lastly
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energy um you might find that when
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you're dehydrated you have really low
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energy uh that one you know maybe it's
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more of a wi's taale I've heard but if
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you wake up in the morning and you still
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feel still feel tired or wake up
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whenever you're waking up and you still
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feel tired try to drink a cup of water
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and see if that helps you you might just
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be dehydrated when you wake up so here's
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some hydration guidelines General
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recommendation is 2.7 lers per day for
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women that's 11.5 cups or 3.7 lers for
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men so that's 15.5 cups Um this can
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change depending on your environment
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sweating exercise body composition food
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a lot of other factors so for example I
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live um at a really high altitude in the
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mountain so because I'm up high I need
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more water um if you're you know in the
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desert you might need more water um just
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because of your dry environment if
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you're exercising more or less you have
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more muscle mass you might need more
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water um depends on what you're eating
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too so there's a lot of factors that go
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into this it can be really hard hard to
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stay on top of you know exactly how much
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water you need each day but an easy way
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to check that is just to check your
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urine color it's a little weird but if
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you are in the light yellow to clear
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range you are all good um if you're any
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darker than that I'd suggest you know
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drinking more water and if you're
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usually darker than that work on
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gradually increase your water over time
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we'll talk a little bit about more about
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that more so that you're not just you
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know starting to drink a gallon of water
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tomorrow if you're not used to it so
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tips for staying hydrated drink water
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with your meals I say it's a lot easier
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to be reminded to consume water when
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you're already consuming something else
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so add a cup of water to your meal can
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be 8 ounces um have a favorite water
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bottle I have mine here I always have my
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water with me um probably more often
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than my phone so find one that you like
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and also keep in mind this is just a
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little tip for you make sure it fits in
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your cup holder um or wherever you're
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going to be the most because if it
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doesn't fit with you it's going to be
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left somewhere um if you don't love the
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taste of water that's okay add some
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fresh fruit add some lemon lime you can
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even add like cucumber berries things
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like that you can add herbs like um mint
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basil can really be nice in water too so
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change it up a little bit you can go for
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salzers as well um salzer will get you
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just as hydrated as still water so if
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that works for you too you can start
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there um and then set reminders are use
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water apps there is a water app that you
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can use that um I don't remember the
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name of it but you can like plant a a
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plant and then every time you drink
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water you water the plant and it gets
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bigger which is very fun so um you can
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check that out if that helps you kind of
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gamify it a little bit more and make it
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more fun to drink your water um just so
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that you're on top of it
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too so caffeine this kind of goes hand
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inand with your hydration and we'll talk
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about wine a little bit here but found
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in coffee teas energy drinks soda even
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chocolate um so you're recommended upper
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limit is 400 Mig per day so what that
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looks like could be a cup of coffee is
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about 100 milligram per day for 6 oz cup
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so if you're thinking about 6
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oz if you're getting a you know 20 oz
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cup you're getting close to that you
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know 3 to 400 range I always say go for
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the upper level here just to be safe um
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I go for that 100 I round up um just
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again so that I'm tracking my caffeine
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well um espresso shots are 63 Mill per
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shot so if you're getting a double
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that's 120 milligram um a tea 60 to 100
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milligram for 16 o chocolate is only 10
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milligrams per ounce um so not as much
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caffeine there but it can still
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contribute to your daily intake um think
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about a can of regular Monster Energy
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drink that's 160 milligrams um so if
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you're having that and a coffee you want
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to think about your your balance there
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bottle of Prime energy drink 200
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milligrams a can of Red Bull it's 111
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milligrams and a can of Coke yes Coke
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and all those other sodas still have
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caffeine that's 34 milligrams so a
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little less than those other ones but
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still like I said contributes to to your
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daily um intake everyone's tolerance is
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a little bit different um but try to
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keep it below that line of 400
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milligrams um that's where we can kind
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of see those uh negative effects where
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it can affect your heart rate make you
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dizzy actually cause anxiety um and
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other mental health issues so you want
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to make sure that you um are you know
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you know doing your best with yet
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caffeine to stay below that level and
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especially I forgot to mention is with
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sleep too below that level can you know
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maybe won't affect your sleep as much
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like I said everyone's a little bit
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different so if you know your limit and
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it's lower than that that's totally fine
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um but I will say if you're usually
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drinking above that limit try to bring
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it down see how it works for you um also
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keep in mind that caffeine is diuretic
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so my rule of thumb is to drink one cup
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of water for every cup of caffeine so if
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I get a cup of coffee coffee I make sure
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I drink a water a cup of water with it
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and I actually subtract that cup of
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water from my daily intake of water
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because they kind of cancel each other
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out it's like a net net water there um
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so don't count those uh Waters that you
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use to offset the caffeine in your
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drinks
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too other drinks to think about sodas
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sweet teas energy drinks um those are
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usually very high in soda around 40 gram
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um of added sugar per can keeping in
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mind our daily added sugar limit is 25
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gram per women and 36 gr per men so that
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one can of Coke is over your daily sugar
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limit um for men added sugar limit go
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for diet and moderation um it's not a
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bad option to use if you're not having
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it all the time um considerations for
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caffeine again there is still caffeine
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in your diet sodas too so keep that in
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mind too um juice and lemonade are also
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high in sugar I know that we can think
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juice it's from fruit it's healthy um it
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does have nutrients in it which is great
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but because the fiber is removed when it
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makes juice um it's a more simple sugar
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so it's digested quicker so you still
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have that you know sugar reaction or
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sugar Spike that you would see with
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straight sugar too so just keep those in
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moderation as well biggest takeaways do
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your best to hydrate with water
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throughout your waking hours um if
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you're working on increasing your water
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over time if you realize hey I need to
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work on increasing my water don't do it
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all at once you can add a little bit
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over time so I would say you know start
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with 8 ounces extra this week per day um
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and then make it 16 and then you can go
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up to 24 so you can add a little bit at
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a time so you can adjust to having water
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more often um especially if you're a
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shift worker who you don't have very
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much access to a bathroom increasing
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your water can you know cause you to
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have to go more often so if you do a
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little bit at a time it's a lot easier
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for your body to adjust and get used to
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it so you're not having to go as much um
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and again enjoy your sugary and
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caffeinated drinks and moderation um
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they're not you know completely never
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again um because we know that's not
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sustainable but keeping in mind that
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they can offset your hydration um add
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more sugar to your day add more caffeine
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to your day so enjoy those moderation
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every now and then is totally fine um
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but try to stick to water as your main
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uh beverage thank you so much for
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watching if you have any other questions
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feel free to reach out and go check out
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our other videos for some more
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information thanks bye