6 Ways to Stay Hydrated at Work (And Why It’s Important)

Staying hydrated throughout the workday is crucial for your health, well-being and productivity. However, it’s easy to overlook your water intake when you’re focused on work. Before you know it, the day has gone by and you realize you haven’t had nearly enough water.

Dehydration can sneak up on you and cause symptoms like fatigue, headaches, dizziness and poor concentration. Even mild dehydration of just 1-2% loss of body weight in water can negatively impact your mental and physical performance.

This is why it’s important to be mindful of your water consumption during work hours. 

Today, you are going to learn why proper hydration at work matters and get tips on how to stay hydrated while you’re on the job.

Why hydration matters at work

Being well-hydrated is linked to boosted workplace productivity. When your body has the fluids it needs, your brain works better too. Drinking enough water prevents mental fatigue, helps you focus better and improves cognition.

Staying hydrated also gives you more physical energy. Headaches, lethargy and that afternoon slump you sometimes get can often be resolved simply by drinking some water.

Beyond work performance, proper hydration keeps your body functioning optimally. Water regulates body temperature, aids digestion, flushes out toxins and prevents urinary tract infections. Give your body the water it needs to do its job well.

Recognizing dehydration

Pay attention to signs from your body indicating you need more fluids:

  • Thirst and dry mouth
  • Fatigue and sleepiness
  • Dizziness
  • Flushing and heat intolerance
  • Decreased urine output
  • Urine that is dark yellow or amber

Don’t wait until you’re severely dehydrated before taking action. Start hydrating at the first signs.

Hydrating strategy 1: Keep a water bottle at your desk

Having water within arm’s reach makes it easy to sip all day long. Buy a reusable water bottle or copper water jug you love and set it on your workstation. Having it visible will remind you to keep drinking.

If plain water gets boring, add sliced fruit or cucumber for a refreshing flavor. Herbal tea is another hydrating desk companion. Just be sure to keep sipping throughout the day.

Hydrating strategy 2: Set reminders to drink water

It’s easy to become consumed with work and forget to hydrate. Set a recurring alarm on your phone, watch or computer to remind yourself to drink water.

Health experts recommend drinking about 8 cups or 2 liters of water per day. Divide your target by the number of hours you work to determine how frequently to set reminders. Then audit your intake at the end of the day.

Hydrating strategy 3: Drink organic flavored water

If plain water seems too monotonous, consider switching it up with organic flavored water. These drinks are just as hydrating as regular water but come with a pleasant taste that can make drinking water more enjoyable. Choose from a variety of flavors to keep your taste buds excited and your body hydrated.

Hydrating strategy 4: Eat water-rich foods

Your diet can help hydrate your body too. Eat fruits and vegetables with high water content like cucumbers, celery, strawberries, watermelon, grapefruit and lettuce. Soups and smoothies also count towards your daily fluid intake.  

Hydrating strategy 5: Limit intake of dehydrating beverages

Coffee, tea, soda and alcohol are diuretics that can lead to dehydration. Limit your consumption of these beverages during work hours to maintain optimal hydration levels.

Reserve coffee for the morning, then switch to water. Have soda or alcoholic drinks only during designated break times, not throughout the workday.

Hydrating strategy 6: Understand your body’s needs

Everyone’s hydration needs are different and depend on various factors like body weight, activity level, and climate. Pay attention to your individual hydration requirements.

Notice how much water you need to feel energized and focused each day. If you work outside or in hot conditions, increase your water intake accordingly. Understanding your body’s signals makes it easier to customize your hydration plan.

Final thoughts

Staying well-hydrated during work hours is essential for productivity, concentration and avoiding fatigue. Use strategies like keeping water handy, setting reminders, consuming water-rich foods and limiting dehydrating drinks. Tune in to your body’s unique hydration needs. Maintaining proper water intake throughout your workday will benefit both your performance and overall health.