Wellness@Work : 8 ways to stay hydrated at work 

By Michelle Ryan
mryan@health.southalabama.edu

Hydration is a hot topic during the heat of the summer, but it’s essential for helping your body function properly all year long. Even if you don’t have a physically demanding job, drinking enough water is one of the most important things you can do to boost your health.

Yes, proper hydration helps replenish water lost through exercise and sweating. But getting adequate daily fluid intake offers even more benefits, such as balancing electrolytes, regulating internal body temperature, metabolizing food, regulating hunger, supporting the function of the body’s systems, lubricating joints, improving skin health and more. 

The advantages of drinking enough water extend beyond your health. Studies show that dehydration can affect concentration levels, reaction times and clarity of thought, which can impact the quality of your work.  

Signs that you may need more water include feeling sleepy or fatigued, feeling thirsty or hungry, having a headache, struggling to focus, experiencing dizziness, or feeling restless or irritable.  

Focus is an important part of any job, and since proper hydration can help, here are some tips to help make sure you drink enough water at work.

• Drink a glass of water to start your day. When you start your day with water, you boost your metabolism, strengthen your immune system, increase skin radiance, improve hair shine and texture, and help boost brain activity. 
• Find a fun water bottle. Select something that inspires you to drink more water. It can even be one that provides visual reminders to track your intake or includes words of encouragement to help you keep going. 
• Set a goal and reminders to drink water. It’s important to set a daily goal – typically half your body weight in ounces – but break that down by the hour or part of the day. Then set reminders to help you reach it.  
• Drink a glass of water before each meal. Just like starting your day with water, this has benefits too. This can help improve your digestion and help you feel full faster, so you don’t overdo it. 
• Add flavor, but not calories. If you need motivation to drink more water, fruit or vegetable infusions can make it more appealing.  You can also add slices of lemon, lime, watermelon or cucumber.  
• Swap high sugar drinks for water. Replace a sugary drink with water, even the sparking variety! This will help improve your hydration since caffeine has a dehydrating effect, and it may lead to a change in weight since you are cutting back on empty calories.  
• Sip on water all day. Thirst is a sign of dehydration, so don’t wait until you are thirsty to reach for your water. Take small sips of water throughout the day to help avoid becoming thirsty in the first place. 
• Eat foods that enhance hydration. Choose fruits and vegetables high in water content to help you stay hydrated. Lettuce, cucumbers, strawberries, watermelon, spinach, broccoli and tomatoes are all great sources of H20. 

About the author: Michelle Ryan, an E-RYT 200 yoga instructor, works as a marketing specialist for USA Health.  

How can you lead a longer, better life? Follow weekly Wellness@Work tips from USA Health Integrative Health and Wellness. We cover ways you can eat better, move better, be more mindful, and find more balance to support your optimal health and well-being. Learn more.