Hydration is one of the simplest yet most overlooked parts of staying healthy, especially during a busy workday. Between meetings, deadlines, and constant screen time, it’s easy to forget to drink enough water. According to our partner Teladoc Health, staying hydrated throughout the day is essential for maintaining energy, focus, and overall well-being. Fortunately, there are plenty of simple, delicious ways to increase your fluid intake without relying solely on plain water.
Why Hydration Matters at Work
Water does much more than quench your thirst—it plays a vital role in keeping your body and mind at their best. Proper hydration helps regulate body temperature, supports joint health, and improves digestion. At work, it’s even more important: dehydration can lead to headaches, fatigue, decreased concentration, and even mood changes, all of which can impact your productivity and comfort.
The recommended daily intake of fluids varies by individual, but most adults should aim for around 2 to 3 liters per day. If you’re not hitting that mark, there are plenty of easy and creative ways to build better hydration habits.
Hydration-Friendly Alternatives to Water
If drinking glass after glass of water feels repetitive, try these simple and tasty alternatives recommended by Teladoc Health:
1. Snack on Fruits and Vegetables
Many fruits and vegetables have a high water content, making them an excellent and refreshing way to stay hydrated. Foods like cucumbers, watermelon, celery, oranges, and strawberries can make a big difference. Pack a small container of cut-up fruit or crunchy veggies to snack on during the day—your body (and your taste buds) will thank you.
2. Enjoy Herbal Teas
Herbal teas are a fantastic option for hydration, especially in the cooler months or for those who prefer a warm beverage. Chamomile, peppermint, and hibiscus teas are caffeine-free, naturally hydrating, and full of antioxidants. Keep a selection of herbal teas at your desk and enjoy a cup or two during the workday for a cozy, hydrating break.
3. Sip on Broth-Based Soups
Soup is a surprisingly effective way to increase your fluid intake, particularly during lunch. A light broth-based soup packed with vegetables not only hydrates but also provides essential nutrients. Options like chicken noodle soup, miso soup, or vegetable broth are flavorful and satisfying while keeping you on track with your hydration goals.
4. Add a Splash of Flavor to Your Water
If plain water feels boring, add a natural twist by infusing it with fresh fruits, herbs, or a splash of citrus. Combinations like lemon and mint, cucumber and lime, or berries and basil can make water feel like a refreshing treat—encouraging you to drink more throughout the day.
Build a Hydration Routine
Staying hydrated isn’t just about what you drink but also about building consistent habits. Here are a few simple ways to stay on track:
Keep a refillable water bottle at your desk as a visual reminder to sip often.
Set hourly reminders or use a hydration app to track your daily intake.
Pair drinking water with another task—like refilling your bottle every time you take a quick break.
Start and end your day with a glass of water to bookend your routine.
The Bottom Line
Hydration is key to better health, sharper focus, and improved energy levels throughout the day. By incorporating hydrating snacks, herbal teas, soups, and infused water into your routine, you’ll find it easier—and tastier—to meet your daily fluid needs.
This Wellness Wednesday, make hydration a priority. Small, consistent steps can lead to big improvements in your health, productivity, and overall well-being. Stay mindful, stay hydrated, and feel the difference every day at work.
