Don't Forget to drink Water! Here's How to Stay Hydrated while Working from Home
It’s important to stay hydrated in any situation, but you may need to be especially aware of it when working from home. It can be easy to get distracted, and not realize how long it’s been since you last took a drink of water or ate something healthy.
Plus, working from home means that you aren’t being active, and you may find yourself feeling sluggish and unmotivated when your body needs more energy to keep going. In order to make sure that your body has the fuel it needs for an effective day of work, remember these tips on staying hydrated while working from home.
The Science behind Healthy Hydration
Drinking enough water is essential for a healthy lifestyle. As we get older, it’s even more important because we lose water quicker. A sedentary adult should on average drink at least 1.5 Liters of water per day.
On the other hand, when the weather is hot and humid or during times of physical exertion like exercising or doing housework, our bodies may lose fluid rapidly. Fortunately, there are many ways that home workers can stay hydrated.
For example, make sure you drink plenty of fluids on any given day; make every opportunity to drink something at work (if not near a water cooler); drink before and after eating as well as with your meals; have a glass or bottle handy with you while working; and try drinking iced tea instead of coffee since coffee has diuretic properties.
Healthy Hydration Habits
Set a goal of drinking two liters of water each day. Stay away from sodas and sugary drinks. Make water your go-to drink for anytime you feel thirsty, not just when you’re feeling a little bit parched. Keep a jug of water in the fridge at work so that it’s always readily available. Replace one meal per day with water instead of food and have lots of raw fruits and vegetables during the course of the day as snacks.
The Dangers of Dehydration
When you’re sitting at home, surrounded by cups of coffee and plates of cookies, it’s easy to forget about your basic needs such as drinking water. The temptation is there for you all day, not just during mealtimes, to give in and snack on whatever is nearby.
Research shows that being dehydrated has devastating effects to our bodies, including our concentration. When you go too long without taking in any fluids and don’t get enough electrolytes like potassium or magnesium in your system, dehydration can set in.
Hydrating Yourself isn't Enough
To really stay hydrated, it is best to drink water in addition to the hydration provided by food. A person’s kidneys are usually able to excrete only about one liter per day, but an average person needs about four liters of water daily for proper bodily functions.
Keep in mind that anything you drink besides water (coffee, tea, soda) will require more fluid intake than if you were just drinking water. I would recommend keeping a gallon of filtered water in your fridge so that you always have access and remember to drink it throughout the day.
Signs that you Need to Drink More Water
Dehydration can come on gradually and you might not even realize it. When the body doesn’t have enough water, your mouth might get dry, or you might feel like you need to take a nap because you’re tired.
You could experience:
- Muscle cramps
- Headaches
- Fuzzy thinking
- Constipation
As the day goes on it’s easy to forget that you need water if you’re not replenishing it regularly throughout the day.
How much Water Should you Drink?
It’s very important for people who work from home, or work in a setting where water isn’t always readily available, to stay hydrated throughout the day. The Institute of Medicine advises that women should drink 91 ounces of fluids and men should drink 125 ounces per day; it is important to keep track of the number of cups you drink each day and reach your goal.
Tips for Staying Hydrated while working from home
Set an alarm for every 2 hours and drink a 16 oz. glass of water.
Carry a water bottle with you at all times or invest in a water filter that can be mounted under your kitchen sink.
Eat healthier by focusing on fresh fruits and vegetables, beans, and nuts which will also help you stay hydrated as they contain fluid-rich fiber and fluids that replace what’s lost through urination (and eliminate toxins).
Remote Workplace hacks for staying hydrated
If you have no bottled water, a jug of ice cubes will do. Fill up an old wine bottle with water, let it sit in the freezer overnight and voila! You now have a portable water bottle. With these tips, you’ll never again forget to stay hydrated while working from home.
