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Get Hydrated, Get Productive: How Water Helps Your Performance at Work

Get Hydrated, Get Productive: How Water Helps Your Performance at Work

We all have days where we feel sluggish, have trouble concentrating, and generally feel fatigued. When you feel low on energy, it can be a challenge just getting through the workday, let alone being productive while we are there. Though most people look to caffeine to solve the problem, once it wears off you will be back where you started, or possibly even in a worse position than before.

What’s the secret to keeping your energy up at work? The answer may surprise you.

All of the aforementioned symptoms could be a sign of dehydration. When you are dehydrated, your blood thickens. This thickening makes it more challenging for your heart to pump blood, and can produce feelings of extreme fatigue.

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Other symptoms of dehydration can include bad breath, headache, constipation, and irritability.

How Dehydration Affects Your Level of Productivity

The symptoms of dehydration can make it more challenging to focus, which can make any work tasks more difficult to complete successfully. Additionally, your level of alertness will fall, and your reaction times will slow.

While those symptoms may not be overly dangerous to an office worker, those working in industrial jobs can find that these symptoms increase the likelihood of an accident while decreasing cognitive function. In fact, if your level of dehydration reaches 3% or more, you may be impaired to the same level of someone who has a blood alcohol level above the legal driving limit.

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If you want to make sure that dehydration is not affecting your work performance, here are some easy ways to help make sure you get the water you need.

Keep a Water Bottle with You

The easiest way to stay hydrated is to simply drink enough water. The easiest way to make sure you get the amount you need is to keep a water bottle with you throughout the workday. Instead of using disposable water bottles, which can be expensive and harmful to the environment, consider getting a reusable one. Not only is it more environmentally friendly, it is also incredibly convenient and becoming more popular with business professionals.

To make sure you are getting enough water each day, plan on drinking enough water to fill the water bottle approximately twice during your work day. Those who work more physically demanding jobs or those working in high temperature environments may find that they require more to compensate for the water lost through sweating during the day.

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Eat the Right Snacks

Drinking water is not the only way to get the fluids you need. Many foods, especially fresh produce, contain a notable amount of water.  Cucumber is 96.7% water while radishes are 95.3% water. If you prefer a sweeter snack, consider certain fruits. Watermelon comes in at 91.5% water and star fruit is 91.4% water. Some other great options include spinach, grapefruit, baby carrots, and cantaloupe.

Foods should not be your primary source of hydration. Instead, consider them a supplement to the recommended water intake mentioned previously. If you want to let your food help you stay hydrated, consider eating smaller meals with regular snack breaks, allowing you to eat something every three to four hours; but make sure to include some water with every meal as well.

Avoid Certain Foods and Drinks

Just as certain foods and drinks can be hydrating, others can make the symptoms of dehydration worst. While one of the worst offenders, alcohol, cannot usually be consumed at work, consuming alcohol the night before can leave you more dehydrated the next day.

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White asparagus has a large amount of aspartic acid, a natural compound that leads to dehydration. Foods with high salt content, such as cured meats and crisps, are naturally dehydrating, as well as fried foods and sugary drinks.

Stay Ahead of Dehydration

You are often mildly dehydrated before you have any symptoms. With that in mind, the best defense for fighting dehydration is to prevent dehydration from the beginning. By following the tips above, you will have a large number of tools at your disposal to help you stay hydrated all day, allowing you to not just feel better but to be more productive throughout the workday.

Featured photo credit: Priyanka Sharma via pixabay.com

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Last Updated on August 10, 2020

10 Things You Should Do If You’re Unemployed

10 Things You Should Do If You’re Unemployed

Regardless of your background, times today are tough. While uneven economies around the world have made it incredibly difficult for many people to find work, the recent COVID pandemic has made things worse.

Regardless of age and qualification, stretches of unemployment have affected us all in recent years. While we might not be able to control being unemployed, we can control how we react to it.

Despite difficult conditions, there are many ways to grow and stay hopeful. Whether you’re looking for work, or just taking a breather between assignments, these 10 endeavors will keep you busy and productive. Plus, some may even help push your resume to the top of the next pile.

Here’re 10 things you should do when you’re unemployed:

1. Keep a Schedule

It’s fine to take a few days after you’re finished at work to relax, but try not to get too comfortable.

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As welcoming as permanently moving into your sweatpants may seem, keeping a schedule is one way to stay productive and focused. While unemployed, if you continue to start your day early, you are more likely to get more done. Also, keeping up with day to day tasks makes you less likely to grow depressed or inactive.

2. Join a Temp Agency

One of the easiest ways to bridge the gap between jobs is to find temporary work, or work with a temp agency. While many unemployed people job hunt religiously, rememberer to include temp agencies in the search.

While not a permanent solution, you will be in a better position financially while you search for something permanent.

3. Work Online

Another great option if you’re unemployed is online work. Many different sites offer a variety of ways to make money online, but make sure the site you’re working for is reputable.

Micro job sites such as Fiverr and Upwork as well as sites that pay for you to take surveys, are all quick, legitimate options. While these sites sometimes offer lower pay, it’s always better to move forward slowly than not at all.

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Here’s How to Find and Land a Legit Online Work from Home Job.

4. Get Organized

Unemployment is an excellent opportunity to get organized. Embark on some spring cleaning, go through old boxes, and get rid of the things you don’t need. Streamlining your life will help you dive head first into the next chapter, plus it helps you feel like your unemployed time is spent productively.

Try these tips: How to Organize Your Life: 10 Habits of Really Organized People

5. Exercise

Much like organizing your life, another good way to keep yourself enthusiastic and healthy is to exercise. It doesn’t take much to get slightly more active, and exercise can help you stay positive. Even a walk around the block a few times a week can do a lot for keeping you motivated and determined. If you take care of yourself, you can make the most of this extra time.

6. Volunteer

Volunteering is an excellent way to use extra time when you’re unemployed. Additionally, if you volunteer in an area related to your job qualifications, you can often include the experience on your resume.

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Not only that, doing good is a true mood booster and is sure to help you stay optimistic while looking for your next job.

7. Improve Your Skills

Looking for ways to increase your job skills while unemployed is a good way to move forward as well. Look for certifications or training you could take, especially those offered for free.

You can qualify more for even entry level positions with extra training in your line of work, and many cities or states offer job skills training. Refreshing your resume, and interview and job skills may make your job hunt easier.

8. Treat Yourself

Unemployment can be trying and tiring, so don’t forget to treat yourself occasionally. Take a reasonable amount of time off from your weekly job hunt to recharge and rest up. Letting yourself rest will maximize your productivity during the hours you job search.

Even if you don’t have extra money for entertainment, a walk or visit to the park can do wonders to help you go back and attack your job hunt.

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9. See What You Can Sell

Another good way to bridge the gap between jobs is to sell unused possessions. eBay and Amazon are both secure sites, but traditional garage sales are a fine option too. Sell off a few video games, or some electronics, for some quick and easy cash while you figure out a permanent solution.

10. Take a Course

Much like training and certifications, taking a class can be a good way to keep yourself sharp while unemployed. Especially when you’re between jobs, it can be easy to forget this option, as most courses cost money. Don’t forget the mass of free educational tools online: 25 Killer Sites For Free Online Education

Keeping your brain sharp can help you stay focused and may even help you learn some new, relevant job skills.

The Bottom Line

While unemployment numbers are still high, there are many things you can do to better yourself and move forward. While new skills to aid your job hung might seem out of reach, there are plenty of free ways to get ahead, online and off.

Additionally, don’t forget that taking time for yourself can do wonders for keeping you productive in your job hunt. While it is a challenge, don’t give up–being unemployed can offer you extra time to better yourself, and possibly grow more qualified to find work.

Job Hunting Tips

Featured photo credit: neONBRAND via unsplash.com

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