15 Simple Tips for Staying Hydrated at Work All Day

Tips for Staying Hydrated at Work - Health Insurance - Gargash Insurance 25 Apr, 2023

Know these signs of dehydration in the workplace and take action! Follow our simple tips to stay hydrated at work and feel focused all day.

Effects of Dehydration in the workplace

Staying hydrated is probably the least of your concerns at work.

You are probably not even aware of whether your body is dehydrated. However, your body needs water to function and not drinking enough water might end up affecting your health and your productivity at work.

Research studies show that maintaining hydration is a key factor to improving one's productivity, success, and overall health.  After all, 60% of our body is made up of water. Therefore, even getting mildly dehydrated can impact your body in a negative way.


Quick Read Section

  • It's important to drink at least 6 to 8 glasses a day to avoid dehydration at the workplace.
  • Drinking less than eight glasses of water per day can have a negative effect on your work performance.
  • Dehydration causes fatigue and headache which can affect your productivity at work,
  • Eating foods with water content, avoiding processed foods and soda, and lowering your intake of coffee and tea are ways to keep yourself hydrated at work.


Start making a conscious effort by following these tips to stay hydrated at work all day.


How much water should a person drink while working to avoid dehydration?

Drinking an adequate amount of water daily is necessary to prevent dehydration and stress at work.

The recommended intake of water per day is 68 ounces or 8 glasses. Make this your daily goal to achieve before you go to bed every day. Drinking less than eight glasses of water a day can negatively impact your work performance and metabolism. Try to drink one glass of water every two hours to keep yourself hydrated and well.

Though eight glasses of water a day is the recommended minimum, some people might require more amount of water to maintain their regular body functions.


How much water you need to drink in a day depends on:  

  • The place where you work: If you are working under hot and humid conditions, you need to hydrate yourself more often.
  • The food you eat daily: If you take coffee breaks while at work, make sure to increase your intake of water as well. You also need to drink more water if your diet consists of high amounts of salt, spices, or sugar. Try to include hydrating fruits and vegetables in your diet.
  • Climate of the country where you are residing: More water intake is necessary in hot and humid climates as it increases sweating which leads to loss of water from the body. Even though you live in a country with a cooler climate it is advisable to consume adequate water to ensure smooth internal bodily function.
  • The activities you engage in: If your work requires you to be on the move constantly, then you need to hydrate yourself more. You also need to drink more water after engaging in exercising or other intense physical activities.
  • Medical conditions: Suffering from fever or infections can increase the loss of water from your body. Taking certain medications can also result in water loss. In these cases, it is necessary to drink more water to cover up for the loss.


Does staying hydrated help anxiety?

You read that right! Drinking water does not just help prevent dehydration but calms your anxiety as well. An important step towards managing your stress levels is getting enough water to drink as dehydration can increase tension and anxiety. Make sure to stay hydrated when you are feeling undue stress or tension, as getting dehydrated can cause fatigue and irritability.

Even though drinking enough water is not a "cure" for anxiety, it is still necessary to avoid problems like dizziness, headache, and increased heart rate which can cause you more worry. So, if you do not want to add more problems to the list, drink plenty of water even when you don’t feel like it.


Does staying hydrated keep you awake at work?

Drinking low- or no-calorie liquids, such as water or green tea, is a good way to remain awake at work without the use of caffeine.

Staying hydrated keeps your nervous system and blood circulation in check. Drinking coffee can keep you awake for a short while, but too much caffeine can cause headaches and dependence. Without enough water intake, you can find even your regular tasks cumbersome.  Dehydration can affect the flow of oxygen to the brain, resulting in fatigue.


How long can you stay at work without water?

We often neglect the side effects of not drinking enough water as work piles up. However, getting dehydrated at work can affect your health and productivity at the workplace. It can result in a lack of concentration at work and constant headaches.

Water makes up two-thirds of our body weight. So, it is no surprise that we require water for survival and to work. Your body is constantly losing water through perspiration and even through respiration. An adult can sweat out almost half a gallon of water in conditions of severe heat in the UAE. To maintain proper functioning of your organs, you must replenish the water your body loses. The body is at risk of dehydration when you lose more water than you consume.

Drinking water can only benefit you, by boosting your immune system, improving digestion, reducing headaches, preventing muscle cramps and sprains, and, most importantly, making you feel great. You will feel terrific and perform better at work when your body is operating efficiently!


What happens if I do not drink enough water?

No matter how busy your day at work is, make sure to drink enough water to stay hydrated.

Make sure to drink those six to eight cups of water daily because dehydration can lead to a wide range of issues. A few negative impacts include:

  • Chronic migraines: A throbbing headache is one of the first signs of dehydration you experience.
  • Dry skin: Worried that your skin is looking too dull? Drinking water may just be the solution as it brings back the radiance of your skin that was lost due to dehydration.
  • Lethargy: Your energy levels can drop significantly if you are dehydrated, leading you to feel tired and have trouble thinking.
  • Increased weight: Thirst signals are often mistaken for hunger leading to subsequent weight gain.
  • Chapped lips: Dehydration causes your mouth to become dry, making it difficult to speak and even swallow.


Tips for staying hydrated at work

Here are some tips to keep yourself hydrated all day while at work, even if you don’t like the idea of drinking water at all.

  • Drink enough water before stepping outdoors to keep yourself hydrated in the heat.
  • Once you are indoors, drink water to replenish the fluids you lost through perspiration.
  • Use monitoring apps that remind you to drink water at regular intervals.
  • Consume foods that have high water content like lettuce, watermelon, cucumber, apples etc.
  • Avoid eating processed foods and drinking soda as they have very low water content, therefore consuming it too much can cause dehydration.
  • Don’t want to drink water as it tastes too plain? Add flavour to your water by putting slices of fruits like orange, lemons, or cucumbers to make your own infused water bottle at home.
  • Always keep a water bottle with you. This will help you stay hydrated on the go as you rush between meetings.
  • Make it a habit to have a glass of water one hour before every meal.
  • Set daily goals to finish drinking one or two litres of water before bedtime.
  • Lower your intake of coffee and tea, which is usually taken as a substitute for water. While it can help you stay alert, your body still needs water to function.
  • Begin your day with oatmeal, which is known for its hydration properties. Even if you do not like water, the milk absorbed by the oats will keep you hydrated in the morning hours.
  • Smoothies are a great way to replenish your body with enough water in the summer. Make sure to use fruits and vegetables with high water content.
  • Start including salads in your daily diet as most green vegetables are made up of at least 94% water.
  • Drinking hot soups is also a way to keep yourself hydrated. Include hydrating vegetables in your soup such as onions, cloves of garlic, and bell peppers.
  • Associate your water intake with another work habit like standing up from your desk, to remind yourself to drink more.


At the end of the day, it all comes down to staying hydrated. Drinking enough water daily is not just good for your overall health but also improves metabolism.

Dehydration can result in serious health issues, if left unchecked. Visit a healthcare facility if your dehydration symptoms don't go away in a day. Consult dieticians who will help suggest treatment for your dehydration and recommend diet schedules and remedies to rehydrate yourself quickly.

With the help of health insurance plans in UAE, you can get free consultations to see if there is any dehydration treatment near you. Reach out to your insurance broker or provider to enquire if the hospital network of your current health insurance policy offers dehydration treatment.

Having health insurance coverage helps protect you and your loved ones against unexpected medical expenses. When it comes to purchasing health insurance, our team of insurance experts will guide you through every detail and ensure that our insurance quotes match your requirements.

Contact us today for all your health insurance needs!


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