A handy guide on how to stay hydrated at work and why it’s important! 

Water is the elixir of life. Though this cliched statement is often repeated and is accepted, it is ironic that staying consistently hydrated is often one of the most overlooked aspects of your to-do list. It can be hard to hit your water goals for the day, especially if you work in a fully air-conditioned office with sub-arctic temperatures. How to stay hydrated would be your last concern, when you are distracted by various calls and deadlines and are too busy for even frequent bathroom breaks. It’s no wonder then that far too many people go about their day with mild dehydration.  

Why is hydration at the workplace so important?

Water is an element that is crucial for the optimal functioning of the human body. From maintaining electrolyte balance and lubricating joints to maintaining blood pressure and body temperature, water is indispensable to human functioning. Even mild dehydration can decrease your focus and lower productivity.  By the time thirst hits you, you are already mildly dehydrated and often feel tired and irritable. Keeping yourself hydrated through the day will bolster your metabolism, reduce fatigue, and help you focus more so that you can pick up your work pace.  Here are some tips on how to stay hydrated at work, so that you can boost your immune system

How can you know if you are dehydrated? 

Are you hydrated

Dehydration is a tricky business. if you are not consistent about your water intake, you could already be mildly dehydrated, by the time you are thirsty. If you are feeling sleepy, have a nagging headache, a dry mouth, unexplained fatigue, or are unable to focus, it could be your body telling you to keep yourself hydrated.

More severe dehydration can manifest as dark yellow-colored urine and even dizziness and vomiting in some cases. So, the question of how to stay hydrated all day is not something that is to be taken lightly. Chronic dehydration can lead to debilitating conditions like muscle cramps, high blood pressure, increased chances of kidney stones etc.

How can you hit your daily water goals at work?

Being hydrated at work is a lofty task, but it is not impossible if you follow some smart and time-tested strategies. The key lies in consistency. There is no point in downing a liter of water sometime in the evening when you suddenly realize you haven’t had water throughout the day.

Keep your bottle full: Invest in a bottle that you would love drinking from. Choosing a beautiful bottle will bring an element of joy to this mundane task and help you feel good, every time you refill it. Sipping from a reusable bottle will also ensure that you keep track of the number of times it is filled. Keep it in your line of vision so that you are reminded to take a sip occasionally.

Set Reminders: Setting water break reminders on your phone, is another effective hack to help you keep yourself hydrated. This will also give you a chance to stretch your legs and have a quick walk to the water station.

Set reminders and track intake

Track your intake: At the end of a busy workday, it may seem impossible to track your water intake. Use a simple system of tally marking on a whiteboard or a notebook each time you have a glass of water. Spice things up a bit and use a fancy water tracker app. Either way, it will help you track your progress, and you can even reward yourself when you hit your daily or weekly goals. This will help you stay motivated.


Here are 5 healthy tips by DrinkPrime that will help you ace your water intake at work

Start your day right

One of the key components to consider, in the question of how to stay hydrated, is your water intake in the morning. Drinking a glass or two of water, first thing after you get up, will ensure that you are setting yourself up for success for the rest of the day. Aim to have at least two glasses of water before you set off for work.

Limit processed food

In the middle of a chaotic workday, you may feel that you deserve that bag of potato chips or that chocolate donut. Prepackaged food and junk food often have very less water content and may cause more dehydration. 

Avoid junk food

By switching your snacks to include fruits or vegetables with high water content or a protein smoothie, you are doing your body a big favor. These healthy snacks will not only curb your hunger pangs but will also help solve the question of how to stay hydrated all day. So, snack on watermelon, cucumbers, berries or carry a healthy and delicious smoothie loaded with fresh produce. Planning your snack menu and actively choosing nutritious snacks will help you breeze through the dreaded afternoon slump and increase your productivity.

Jazz up your water

Make plain water more palatable by flavoring it with things you enjoy eating. A small amount of fruit juice or chunks of fresh fruit may elevate the taste of plain water and you may enjoy drinking water. Strawberries, cucumber, and raspberries are some easy and fun ways to flavor your drink. Naturally flavored soda water is also a good option if you want to skip carbonated drinks but want to keep yourself hydrated.

 Limit sugary beverages

Colas and other beverages with additives, contain ingredients that may cause dehydrating effects when consumed consistently. The caffeine, sugar, and other ingredients in the drinks require water to break down in the body and get digested. This causes it to suck up all the water in your body, leading to dehydration. Naturally flavored water may be a better choice if you can’t stand the taste of plain water.

Eat water rich food

Make water-rich food part of your diet

Getting more fruits and vegetables that are rich in water as part of your main meals, will ensure that you keep yourself hydrated throughout the day. So, for lunch have a hearty salad with lettuce, celery, cabbage, leafy vegetables etc. during summer. Have soup or stew during the colder months, as they have higher water content. Have a bowl of watermelon or cantaloupe as your 4 pm snack.

The quandary of how to stay hydrated at work should not eat into your precious working hours. A busy work day is not an excuse to shirk on water intake either.

These tips will help you prepare a hydration plan that can easily be integrated into your work day. Staying sufficiently hydrated can have a tremendous impact on your overall well-being and productivity and that is reason enough to make it a top priority.


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