Written by Dana Wisniewski, MS, Health Promotion Manager at AdvantageHealth Corporation
Staying hydrated during the workday is essential for maintaining energy levels, focus, and overall health. But let’s face it — drinking plain water all day can get boring. If you’re looking for fun and creative ways to meet your hydration goals while staying productive, here are some ideas to keep your hydration game strong.
1. Infuse Your Water with Flavor
Elevate your water with natural flavors by adding slices of fruits, vegetables, and herbs. Some popular combinations include:
Lemon, cucumber, and mint
Strawberry and basil
Orange and blueberry
Prepare a large pitcher at home and bring it to work or keep a small infusion bottle at your desk for easy refills.
2. Schedule Hydration Breaks
Set reminders on your phone or computer to prompt you to take hydration breaks. A short sip every 30 minutes can make a big difference. Bonus: These breaks give your eyes a much-needed rest from screen time.
3. Try Sparkling Water
If you crave some fizz, sparkling water can be a refreshing alternative to soda. Look for unsweetened varieties in fun flavors like lime, grapefruit, or berry.
4. Eat Your Water
Certain fruits and vegetables have high water content and can contribute to your hydration goals. Keep these snacks handy at your desk:
Watermelon
Cucumber slices
Celery sticks
Grapes
5. Herbal Teas
Herbal teas are a cozy way to stay hydrated, especially in colder months. Opt for caffeine-free options like chamomile, peppermint, or hibiscus to avoid the dehydrating effects of caffeine.
6. Create a Friendly Challenge
Get your coworkers involved in a hydration challenge. Keep track of how much water each person drinks daily and offer a small prize for the winner. Friendly competition can be a great motivator.
7. Use a Fun Water Bottle
Invest in a water bottle that makes you excited to drink water. Look for ones with time markers, motivational quotes, or colorful designs. Some even come with built-in mist sprayers for an extra cooling perk.
8. Make Hydration a Part of Your Routine
Pair drinking water with other habits throughout your day. For example:
Take a sip every time you check your email.
Drink a full glass before meetings.
Refill your bottle after restroom breaks.
9. Track Your Intake
Use hydration tracking apps or simple tally marks on a sticky note to track your daily intake. Visual cues can help you stay on target.
10. Mix It Up with Electrolyte Drinks
On particularly busy or physically demanding workdays, adding an electrolyte drink can help replenish your fluids faster. Choose options with minimal sugar or make your own by mixing coconut water with a splash of lemon juice.
Email Kristine at kkeykal@advantagehealth.com to get started or call 612.823.4470 (select option “1”).
Let Kristine Keykal, M.P.H, co-founder of AdvantageHealth with over 25 years of experience, consult with you on your employee wellness program.
Since 2001, Minnesota-based AdvantageHealth has been delivering award-winning employee wellbeing programs and fitness center design & management throughout the U.S.