Staying Hydrated at Work: Healthy Drink Tips & Tricks
Discover the secrets to staying effectively hydrated throughout the workday with practical tips and expert-backed strategies. From keeping a large water bottle at hand to savoring the taste of infused waters, these insights delve into easy-to-implement habits for better health and productivity. Tap into the knowledge of nutritionists and workplace wellness advocates to transform your hydration routine and feel your best.
- Keep a Large Water Bottle Handy
- Start Day with Glass of Water
- Use Infused Water for Flavor
- Eat High Water Content Fruits
- Drink Iced Rooibos Tea
- Try Infused Water for Variety
- Make Hydration Part of Routine
- Link Water Intake to Tasks
- Pair Water with Coconut Water or Juice
Keep a Large Water Bottle Handy
Staying hydrated throughout the workday is essential for maintaining focus, energy, and overall well being. I make a conscious effort to drink water consistently by keeping a large water bottle at my desk and setting reminders to sip throughout the day. As a physical therapist with over 30 years of experience, I understand the critical role hydration plays in musculoskeletal health. Proper hydration supports joint lubrication, muscle function, and overall recovery, key areas I focus on when helping my patients achieve their physical potential.
Beyond water, my go-to healthy drink is coconut water. It’s a natural source of electrolytes, which are especially important for staying hydrated after physical activity or during a long day of seeing clients. I often recommend coconut water to athletes recovering from training or patients dealing with muscle cramps or fatigue, as it provides a healthy alternative to sugary sports drinks.
Peter Hunt
Director & Physiotherapist, The Alignment Studio
Start Day with Glass of Water
Staying hydrated during a workday in the garden is absolutely essential, especially in the American climate where the sun can be relentless. I always make sure to start my day with a large glass of water before heading out, and I carry a reusable water bottle with me that I refill regularly throughout the day. My go-to healthy drink option is homemade electrolyte water made with a pinch of sea salt, a squeeze of fresh lemon, and a little honey. This simple mix not only replenishes the minerals I lose through sweat but also keeps my energy levels up without relying on sugary or processed drinks.
I recommend this because, over the years, I’ve learned that hydration isn’t just about drinking water. When you’re working hard outdoors, your body loses important electrolytes, and replacing them can make a big difference in how you feel by the end of the day. I first discovered this approach while studying horticulture, where I gained a deeper understanding of how the body responds to different physical demands in the garden. Staying hydrated and balanced has helped me maintain focus and stamina during long days tackling everything from landscaping projects to delicate plant care. It’s a simple habit, but it’s been key to keeping me at my best for over 15 years of hands-on work.
Andrew Osborne
Owner, Ozzie Mowing & Gardening
Use Infused Water for Flavor
Staying hydrated throughout the workday is all about creating simple habits that are easy to stick to. I keep a reusable water bottle on my desk as a visual reminder to sip regularly. It’s amazing how just having it in sight makes a difference. My go-to healthy drink option is infused water, especially with a mix of lemon, mint, and cucumber. It’s refreshing, adds a bit of flavor without any added sugars, and feels like a little treat during a busy day.
I recommend infused water because it’s an easy way to make hydration more appealing if plain water feels boring. And, you can customize it with different fruits or herbs to suit your mood or even your health goals, ginger for digestion or berries for antioxidants, for example. Staying hydrated keeps energy levels steady and helps with focus, so it’s a small habit with big payoffs!
Maryna Von Aulock
Editor in Chief, Oncology.
Eat High Water Content Fruits
Staying hydrated during a busy day isn’t just about how much water you drink, it’s also about what you eat alongside. I drink plenty of water throughout the day but I’ve found that eating high water content fruits is a game changer. Seasonal fruits like watermelon, cucumber, oranges, and strawberries not only keep me hydrated but also give me a refreshing flavor and essential nutrients.
The good thing about these fruits is their dual purpose. First, they contribute directly to hydration since they are made up of over 90% water. Second, they give us vitamins and minerals like Vitamin C and potassium which help to replenish what we lose during the day. I find eating these fruits especially helpful on days when I’m so focused on work that I forget to refill my water bottle.
I love this approach because it’s so easy. Having a bowl of chilled orange slices or a plate of cucumber sticks on my desk is a visual reminder to hydrate and a healthy snack option. It’s also versatile, you can mix fruits into a salad or blend them into a smoothie for a change of pace.
One of the surprises is how this habit has given me more energy and focus. Unlike sugary or caffeinated drinks, hydrating through fruits keeps me refreshed without the 3 pm crash. It’s a natural way to stay balanced and productive all day.
Try this because it’s customizable to your taste and season. You can try different fruits depending on what’s in season, so you get variety and freshness. It’s a low-effort way to improve hydration and nutrition, so it’s a win-win for anyone who wants to feel better and work smarter.
Soubhik Chakrabarti
CEO, Canada Hustle
Drink Iced Rooibos Tea
Starting the workday with a glass of water makes a huge difference. Drinking water before coffee wakes me up without relying on caffeine right away. Keeping a bottle on my desk helps me stay hydrated without having to think about it. Adding fresh lemon or mint keeps it from feeling dull. Small habits like these make hydration feel natural instead of forced. Staying consistent helps with energy and focus throughout the day.
For a healthy drink, iced rooibos tea is my go-to. It has a naturally smooth taste and no caffeine, which helps me avoid energy crashes. Drinking it cold makes it feel refreshing, especially in the afternoon. Rooibos also has antioxidants, which is a nice bonus.
Gavin Bent
Marketing Executive, Ponds By Michael Wheat
Try Infused Water for Variety
Staying hydrated throughout the workday is essential, especially with my busy schedule as an entrepreneur. I make it a point to keep a large water bottle on my desk, which I refill several times a day as a visual reminder to stay hydrated. I also enjoy sipping on green tea, particularly in the afternoon when I need a little energy boost without the jitters of coffee.
One of my favorite healthy drink options is infused water—adding slices of lemon, cucumber, or mint not only makes it more refreshing but also encourages me to drink more. I recommend this because it’s an easy way to add flavor and antioxidants to your hydration routine without extra sugar or artificial ingredients. I’ve found that staying consistently hydrated helps me stay focused and energized throughout the day, making a significant difference in my productivity and overall well-being.
Aseem Jha
Founder, Legal Consulting Pro
Make Hydration Part of Routine
Make it part of your routine instead of something you have to remember. Start with a full glass first thing in the morning, before coffee or breakfast. Keep a bottle in sight while working, so taking a sip feels natural. If water feels boring, add fresh fruit, cucumber, or a splash of herbal tea. Small changes like these make hydration easier without extra effort.
For a healthy drink that keeps energy steady, try unsweetened hibiscus tea. It has a light, refreshing taste and naturally supports hydration. Unlike sugary drinks, it will not cause an afternoon crash. You can drink it hot or cold, which makes it easy to enjoy year-round.
Sarah Gibson
Director, Proactive Healthcare
Link Water Intake to Tasks
For me, the easiest way to stay hydrated is by linking water intake to specific tasks. Every time I check emails, finish a meeting, or switch projects, I take a few sips. It sounds small, but it adds up to at least 2.5 liters by the end of the day without forcing myself to chug water. In my case, adding a pinch of sea salt to my first glass in the morning makes a big difference. It keeps hydration levels steady, which helps avoid that sluggish feeling around mid-afternoon.
Patrick Beltran
Marketing Director, Ardoz Digital
Pair Water with Coconut Water or Juice
There are a few different options when it comes to how I stay hydrated throughout the day. The easiest answer is that I keep a water bottle by me at all times–on my desk at work, in my car on drives, when I go to the gym, and any other time I am not physically at home. This way, I can easily take a sip whenever I want. However, I also incorporate coconut water, fresh fruit juices or smoothies, and infused waters throughout the day (depending on the day). I usually pair my regular H2O with one or two of the three options I listed to keep me going daily. I recommend doing so because it adds flavor and variety to staying hydrated and you can essentially make it however you want!
Scott Clyburn
Founder and Director, North Avenue Education