When you’re busy at work and in the thick of it, it’s very easy to forget to drink water even though it may have been drummed into you to drink 8 cups of water a day. For me, my fast-paced work environment and endless deadlines, I do simply forget this most essential aspect of our well-being: hydration. However, I know I am not alone, more than half of us aren’t drinking enough water to sustain a healthy lifestyle. In a survey conducted by Britvic, a staggering 62% of Brits admitted that they don’t drink enough h2O and one of the leading causes was because people are simply too busy to remember to drink water. Our always-on-the-go mentality and easy access to nutrient-deficient food and drinks has resulted in a widespread dehydrated workforce, having negative impacts on our health and ability to work efficiently. The use of the word may seem somewhat dramatic – but in fact – it’s true. In this article, I aim to shed light on the significance of drinking more water at work, backed by research from leading academic institutions, and explore the profound impact it has on our performance, health, and overall well-being.

Water is inherently important for all living mammals. Our human bodies are made up of more than 80% water and we rely on it before food for survival. Without water, we can only survive for an estimated 5 days. A longitudinal study published in the scientific journal Nutrition Reviews detailed the effects of dehydration on the body and showed that it is significant for physiological and psychological functions.

Current Statistics & Recommendations

Before diving into the benefits of hydration, let’s take a moment to consider the current statistics and recommendations regarding water intake. According to the NHS, it’s recommended that adults drink around 6 to 8 glasses of water per day, equating to roughly 1.2 to 1.5 litres (NHS, n.d.). However, research suggests that many of us fall short of these recommendations, with studies indicating that a significant portion of the population is chronically dehydrated (Kenney et al., 2015).

Impact on Performance & Alertness

On the psychological side of things, water plays a key role in maintaining brain health and cognitive abilities. Our brain mass is made up of 75% water and research published in the National Library of Medicine suggests that being dehydrated by just 2% can impair our performance in tasks that require attention and immediate memory skills. Proper hydration is essential for maintaining optimal cognitive function and mental clarity, both of which are crucial for workplace performance. By staying hydrated, we can enhance our cognitive abilities, boost our productivity, and stay sharp throughout the workday.

Combating Fatigue & Boosting Energy

Fatigue is a common complaint in the workplace, often attributed to factors like stress, lack of sleep, and poor nutrition. However, dehydration can also contribute to feelings of fatigue and sluggishness. As the studies show mild dehydration can lead to decreased energy levels and feelings of tiredness (Armstrong et al., 2012). By staying properly hydrated, we can combat fatigue, maintain our energy levels, and sustain our focus and productivity. When you’re flagging down some water – you’ll soon feelrevived and walking to the watercooler may even get you to stretch your legs which is always recommended.

Wider Impact on Health Conditions

Beyond performance and alertness, hydration plays a crucial role in maintaining overall health and well-being. Chronic dehydration has been linked to a variety of health conditions, including headaches, kidney stones, urinary tract infections, and even mood disorders (Popkin et al., 2010). By remembering to drinkwater, we can reduce our risk of developing these health issues and promote our long-term wellness. If plain water is a hard ask – fruit teas and herbal infusions could help you get there.

The Downside of Not Drinking Water

The consequences of not drinking enough water extend far beyond mere discomfort. Chronic dehydration can have serious implications for our health, including increased risk of kidney damage, digestive issues, and cardiovascular problems (Cheuvront et al., 2013). Moreover, dehydration can exacerbate existing health conditions, such as diabetes and hypertension, leading to further complications.

Why Employers Should Care

From an employer’s perspective, the health and well-being of their employees directly impact workplace productivity, morale, and overall success. Research has shown that hydrated employees are more productive, engaged, and less likely to suffer from absenteeism due to health-related issues (Edmonds et al., 2013). By promoting hydration in the workplace, employers can create a more vibrant, energetic, and high-performing workforce. So, what can employers do to avoid a thirsty workforce? There are a multitude of options that are inexpensive and have long-term health benefits. One of the best places to start is to educate yourself and your team about the importance of drinking water and why our bodies need it in terms of cognitive performance and personal wellbeing. This can be through workshops, e-learning, consultancy-there are plenty of experts who would be more than happy to help you learn the basics of hydration. More practical solutions could look like providing free bottled water at work (if you don’t already) and promoting good drinking habits in the workplace, such as taking regular water breaks. Thanks to technology, there are some great tools to help with remembering to drink water, like Waterbalance,which helps track water intake and allows users to unlock achievements the more water they drink. Employers could even invest in company water bottles for each member of staff to encourage them to drink more. Hydration should be part of a wider wellbeing in the workplace initiative that encourages healthy habits across the board. If leaders want a happy, productive and thriving workforce, they first must prioritise the entire wellbeing of their employees, starting from the basics like hydration and healthy eating habits.

In conclusion, the benefits of drinking more water at work are undeniable. From enhancing cognitive function and productivity to supporting overall health and well-being, hydration plays a critical role in our daily lives. By prioritising hydration in the workplace and encouraging employees to drink more water, employers can create a culture of health, vitality, and peak performance.

Kumud Gandhi is a Nutritional Food Scientist bestselling Author, Broadcaster and Motivational Speaker on the subject of nutritional health for productivity & performance in the workplace. In 2010 Kumud founded ‘The Cooking Academy’ a cookery school that focusses on cooking for nutritional health and wellbeing. Kumud regularly presents to international audiences on a variety of topics such as ‘Eating for Immunity and a Lifetime of Wellness’. In 2022 Kumud Gandhi co-founded ‘Your Work Wellness’ where she is an expert in the field of Wellness in the Workplace and works with organizations to create transformational change in productivity and performance through wellness strategies, nutrition and personal health coaching.