Diary of a Medic

As the summer heat starts to climb, staying hydrated becomes extra important—not just for comfort, but for your health, focus, and overall well-being.

Your Body Needs Water—A Lot of It

Generously composed of water, your body continually needs replenishment. The NHS recommends drinking 6 to 8 cups or glasses of fluid daily—this includes water, lower-fat milk, and sugar-free beverages like tea and coffee. And, of course, when you’re exposed to hot weather or exercise, you’ll need even more.

Hydration Supports Mind and Body

Drinking regularly helps maintain concentration, digestion, and even curbs unnecessary snacking. More than that, proper hydration:

• Keeps your pee a clear, pale yellow—a good sign you’re drinking enough
• Prevents headaches, fatigue, and poor focus
• Helps with digestion and reduces the urge to snack
• Supports recovery and endurance when exercising

Pro Tips for Staying Hydrated

• Sip throughout the day—keep a bottle of water nearby and take sips regularly—especially helpful between patients or during work sessions.
• Mix it up—if plain water feels dull, try sparkling water, a slice of lemon or lime, or sugar-free squash.
• Choose smarter—limit fruit juice and smoothies to one small glass (150 ml) with meals due to high sugar content.
• Be mindful of caffeine—tea and coffee can count towards your fluid intake, but enjoy them in moderation.
• Use your environment—a big bottle on your desk or setting reminders on your phone works wonders. I often keep a big bottle of water near me and it helps as a visual aid when I show patient’s how much they should be drinking!

Your Hydration Habit

I often keep a large water bottle on my desk between patient visits, taking mindful sips to stay hydrated and alert. When temperatures rise—or if I’m running or hitting the gym—I’ll increase my intake and sometimes use electrolytes to replenish lost salts.

This little routine does more than just quench thirst—it sharpens your focus, keeps your hunger in check, and combats the draining effects of heat or physical stress.

Your Call to Action:
Don’t wait until you’re thirsty—by then, your body’s already behind on fluids. Grab a bottle, fill it up, and make it your mission to drink it down before the day’s over. Your body (and your brain) will thank you!

References:
https://www.nhs.uk/live-well/eat-well/food-guidelines-and-food-labels/water-drinks-nutrition/