If your first drink of water since breakfast is at lunch, I’m talking to you! In dentistry, we hit the ground running and don’t stop until lunch (if even then) so frequently that being dehydrated is almost a way of life. We often don’t consider that we require hydration to survive until a UTI or dry mouth symptoms set in. As prevention specialists, it’s time we reevaluate our priority for hydration.
Dehydration costs money?
The physical consequences of dehydration span from temporary effects, such as decision-making cognitive decline, irritability, fatigue, muscle cramps, and short-term memory loss, to irreparable effects, such as more easily fractured bones, kidney damage, and reduced skin elasticity.1,2 Ergonomic practices are much more difficult to use when the body is fatigued, which may result in more time with the massage therapist and chiropractor. When we work dehydrated, we are more irritable and have less ability to focus. A dental practice cannot afford to have crabby people making mistakes and getting injured. It’s bad for everyone and a recipe for workplace injuries. The last thing a practice owner wants is a costly worker’s compensation claim filed or a patient to get injured from a clinician mistake and heading directly to Google reviews to tell the world about it. As a nonowner, it can cost you as well. Imagine the development of a bladder or kidney infection and the time off from work for doctor appointments or, worse, hospitalization (if you have insurance to cover such an event).
For the 74% of the country that battles weight management and contributes to the $90 billion weight-loss industry, studies also show that proper hydration leads to weight loss.3 As we maintain proper levels of hydration, our bodies function with greater efficiency, thus reducing body fat while experiencing fewer cravings, reducing impulsivity, and having more energy.
The emotional cost should be considered as well. What happens if we injure a patient, tell off a coworker, or knowingly perform less than our best? Those are the things that we take home with us and think about long after 5:00. We go to work to be the best we can be, so we owe it to ourselves to take some easy steps to avoid something as simple as dehydration.
How much water do we need?
Humans are approximately 60% water4 and need approximately 3.2L intake for cellular processes to occur in optimal homeostasis. We need at least .91L in survival conditions.5 These processes include temperature regulation, metabolism of foods, flushing waste, shock absorber for the brain and spinal cord, joint lubricant, and forming saliva.5 With that in mind, the general recommendation for water consumption is approximately 15.5 cups (128 ounces) per day for the average male and 11.5 cups (92 ounces) per day for the average female.6 This amounts to nearly 1 ounce per pound of body weight for today’s average American. An easy (and private) indication for hydration levels is the color in the bowl—the clearer, the better. Completely clear is a sign of optimal hydration. Since you’re doing the math and determining that an operatory next to the bathroom is going to be required for the water you need, don’t fret—I’ve got you covered!
Opportunity knocks …
… where we want it to. OSHA recommends having an assigned relief person to allow team members who can’t work with water at their station an opportunity to get a drink of water.7 In a dental office, that may be having an assistant or floater turn over a room so that clinical staff can grab a drink. There are plenty of opportunities to drink water when we look for them. It is said that drinking an 8-ounce glass of water first thing in the morning before anything else is done can contribute to better digestion, increased metabolism, and better weight management.6 The 10-ounce travel mug of coffee/tea on the way to work is another 9 ounces, followed by another 3-4 ounces upon arrival and in huddle. That’s easy—it’s the next four to five hours that are hard. Drinking between patients requires some creativity and finesse.
Consider a centrally located space for water bottles like a cupboard, shelf, or space where dental materials aren’t accessed at any time during care. Or make friends with the business team so that a bottle can be stored near the lobby, then take a quick drink before bringing a patient back. That said, each op, operator, and owner is different, so the only option may be to get in a few steps by going to the break room for a sip. Ultimately, we must take the time to hydrate, for ourselves and our patients.
More opportunities for drinking water include during lunch, the ride home, with dinner, and before bed. Consider a team challenge to keep each other accountable, support each other in making hydration possible (as well as subsequent depositing of said water), and encourage each other’s success!
But I don’t like water …
Substitutions? Plain, pure water is most ideal, but for those who don’t favor the flavor, there are alternatives and options. We know that many sport drinks are filled with sugar, which we also know isn’t ideal. Sugar-free electrolyte additive drinks are potential alternatives, but keep in mind sodium levels and other additives (similar to the sugar content in soft drinks). Yes, it’s liquid but that’s not the only thing in those containers, and we are often trading calories for chemicals. A less processed, more natural option for non-water-flavor fans would be to use real fruit. Toss a strawberry or cucumber in a water bottle, but again, keep in mind pH levels.
What about caffeine?
Don’t want to let go of your coffee? That’s OK! Caffeine is a natural diuretic, BUT the diuretic effect is roughly 10%–15% of the water we consume in total from that drink. In a 10-ounce mug of coffee, about 9 ounces still go toward our hydration goal, depending on the amount of caffeine. More caffeine renders less rendered water. Beware, if it’s a dessert in a cup with an additive of coffee, there may be other factors to consider (e.g., sugar intake). Considering that an average cup of coffee has about 85 mg of caffeine, there is a significant decrease in the amount of hydration effect after a cup of coffee versus an energy drink with 235 mg of caffeine. Energy drinks (sugar free or not) come with a serving of high caffeine, extreme pH levels, and microbiome disruption. If these are part of your hydration portfolio, it may be time to acknowledge that the ROI is negative. Investing is high risk, low reward, and only to be experimented with on occasion.
At the end of the day, we must listen to our body and decide for ourselves the ROI for staying hydrated. The effects of not doing so have a negative ripple effect on our health, our practices, and our pocketbook. We can stay hydrated when we set our minds to it.
Here’s me cheering you on for your next glass of water!
Editor’s note: This article first appeared in Clinical Insights newsletter, a publication of the Endeavor Business Media Dental Group. Read more articles and subscribe.
References
- Nédélec M, McCall A, Carling C, Legall F, Berthoin S, Dupont G. Recovery in soccer : part ii–recovery strategies. Sports Med. 2013;43(1):9-22. doi:10.1007/s40279-012-0002-0
- Popkin BM, D'Anci KE, Rosenberg IH. Water, hydration, and health. Nutr Rev. 2010;68(8):439-58. doi:10.1111/j.1753-4887.2010.00304.x
- Vij VA, Joshi AS. Effect of ‘water induced thermogenesis’ on body weight, body mass index and body composition of overweight subjects. J Clin Diagn Res. 2013;7(9):1894-1896. doi:10.7860/JCDR/2013/5862.3344
- Mitchell HH, Hamilton TS, Steggerda FR, Bean HW. The chemical composition of the adult human body and its bearing on the biochemistry of growth. J Biol Chem. 1945;158(3):625-637.
- In: Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate. The National Academies Press; 2005. doi.10.17226/10925.
- Water Science School. The water in you: water and the human body. US Geological Survey. Accessed February 22, 2025. https://www.usgs.gov/media/images/water-you-what-water-does-your-body
- Keeping workers well hydrated. Occupational Safety and Health Administration. Accessed February 20, 2025. https://www.osha.gov/sites/default/files/publications/OSHA4372.pdf
