Staying Hydrated At Work

Very often we get asked the question about how much water we are drinking in a day and mostly the number is a lot less than the requirement. Most of the adult population is dehydrated and even if we are thinking about it and feel as if we have drunk enough, when we go back to estimate how much we have drunk, it simply isn't enough. This is more the case at work. If we have a 9 to 5 job or any other job as well, we often forget to drink water or keep track of it and end up dehydrated. In summers when the rate of perspiration is very high, this can be severely life-threatening, leading to loss of consciousness or a heatstroke which is why our water intake should be kept up to the mark even if we are busy at work.

 Today we will discuss how much water we should drink and tips to improve it as well as the reasons why we forget to drink water.


How much water should I be drinking daily?

The human body is 55% to 75% water. Some of it is present in our plasma, inside and around our cells while some are present around our body which we refer to as water weight. If you have more muscle mass, you will have more water content in your body while most obese people have a less body-water percentage. Now the question is how much water is sufficient to keep this percentage at a normal level and compensate for our normal fluid loss. General consideration for the amount of water on a regular day is two litres. In layman language, we can track it through four small water bottles that we commonly find in any supermarket. This one bottle is about half a litre hence four of these can roughly amount to two litres. This estimate will make it very easy for you to remember to drink water. You can also purchase a 500ml water bottle of your choice at the supermarket which can also be filled four times a day to consume throughout the day, this reduces the amount of single-use plastic you are using throughout the day and they can also look great!

 Woman holding bottle


Why is it Easy to Forget to Drink Water at Work?

The most common causes of dehydration are at working places or schools and colleges where people simply forget to drink water, to the point that they are going through the whole day without so much as a sip. There could be many reasons for that. If work pressure is too much for you to concentrate on anything else and there are already a lot of things on your mind. Some people are generally clueless about the importance of water and some just don't consider it necessary. In a working environment, we consider it a hurdle to go get ourselves a glass of water and just end up forgetting about it entirely. People who do fieldwork have an even tougher job and even more chances that drinking water will slip from their minds.

All in all, laziness and a not-caring attitude is the main reason why you forget to drink water at work and slowly it becomes a habit where you’re barely drinking enough water to sustain.


Tips for Staying Hydrated at Work

 When you start feeling some symptoms like constant headaches, dizziness and lethargy then it is probably because you are severely dehydrated. In such a case we will go through some tips to help you increase your water intake.

  • The first thing you can do is make the water taste better. You may like a particular fruit or flavour, which you can add to your water such as hydration sachets, these will be beneficial for you as sometimes you will develop a craving for it and once you enjoy the taste of water you will want to drink much more of it. Such waters which have lemon, watermelon, mint, or some greens in them also provide a vitamin and electrolyte boost.
  • If you're craving a snack at work, it's probably because you are dehydrated hence you should make yourself drink water when you are unnecessarily hungry.
  • Invest in a clear water bottle that is always at your desk or in your bag so that you are constantly reminded to drink. Transparent bottles are better as they show you how much water you’ve drunk, and you can keep track of it.
  • You can set an alarm for water, and as our phones are constantly in our hands, it will be a good reminder for us or if you are at your desk all day, pop a sticky note reminder on your computer and every time you look at it, have a sip of water.
  • Eating things like broccoli, bananas or strawberries may also prove beneficial as they are over 90% water.

 Alarm clock


Why is it Important for the Body to Stay Hydrated while Working?

 Staying hydrated is a very crucial mark for everyone, every day of their life. When you're working, you need to be in your best mental and physical capacity to provide the best work.

  • Constant dehydration can cause drops in your mood, attentiveness, energy, and blood pressure and may lead to cognitive impairment as well. A properly hydrated brain takes half the time to finish a task that a dehydrated brain takes.
  • If you have any side complications like diabetes or hypertension, proper hydration helps manage that as well and reduces the risk of stroke or cancer.
  • Not drinking enough water affects your productivity as well as creativity. Water keeps you fresh which helps your brain intake knowledge and think of good, productive ideas for your work and increases your efficiency as well.
  • Using things like vitamin water and hydration sachets fulfil your electrolyte needs as well which are often associated with dehydration and hence all the metabolic processes related to these will run smoothly as well.


The key is to stay hydrated throughout the day and not just down a litre of water at one time and then drink no water at all the rest of the day. This just leads to over-hydration and hyponatremia which are both life-threatening conditions. Water intake should be managed well and this is something everyone should put a conscious effort into it otherwise we will face dire consequences in our work life and personal life as well.