No matter what you do, it’s important to stay hydrated, especially during the hot summer months. It can be so easy to forget to drink water in a busy work day, or to supplement sodas and coffee for water when you are feeling tired. However, staying hydrated is not only good for your long term health, it also makes you feel more alert and productive.
How much water should you drink?
The European Food Safety authority recommends 2.5 liters of water per day for men and 2.0 liters of water per day for women. 2 liters of water is a little over 65 ounces. Roughly 20-30% of water comes from the foods we eat, such as soup, fruits, and vegetables. But the other 70-80% comes from our drinks, and the healthiest liquid we can consume is by far water.
The Natural Hydration Council in the United Kingdom has 5 tips to improve hydration at work.
Start your day with a glass of water, or have a drink of water during the commute to work.
Include a bottle of water in your work bag to ensure that you have access to water throughout the day. Some people find it useful to use a big bottle as a gauge, or count up the number of small bottles they are drinking, to track how much water they are consuming throughout the day.
If dehydration could affect your safety, or that of others, then do not risk it. Consider ways to improve access to water for you and your colleagues to make sure you keep well hydrated.
Urine colour is a useful indicator to monitor hydration status. This should be pale straw colour. Dark yellow, concentrated urine or a low urine output is a sign that you need to drink more water.
If you are feeling tired, have a headache or are experiencing any other signs of dehydration, try having a glass of water, as a first step.
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