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Why It’s Important To Drink More Water At Work

Why It’s Important To Drink More Water At Work

It’s no surprise that we spend the majority of our waking lives at work. The average person will spend around 90,000 hours at their workplace in their lifetime. When it comes to our health, it isn’t always our main priority especially at work, while we’re sitting at our computers or moving from meeting to meeting. Getting through our daily workload will always be at the forefront of our mind.

In Japan, where people work the longest hours – on average 60-70 hours a week – around 10,000 people drop dead at their desks a year, a phenomenon known as “karoshi”.[1] This only highlights the need to look after our health, and one of the most common health issues at the work place is dehydration.

It’s incredibly easy to avoid drinking enough water when we’re focused on getting work done or too busy to grab a glass of water. Many of us turn to tea or coffee to stay alert during the day. Yet this is counteractive due to their diuretic effects – in other words, they increase urination and therefore expel fluid more easily leading to dehydration. Sitting too far from the office water fountain or kitchen can also mean less likelihood of hydrating adequately.

Dehydration: The Silent Killer

When it comes to our health we all know we should drink an adequate amount each day. After all, 60 percent of the body is made up of water and the human brain is composed of 75 percent water.

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But the main problem with dehydration is you don’t always feel the effects so obviously as you do with other health issues such as a bad back from sitting down too long or tired eyes from staring at a computer screen.

Hydrating regularly lubricates our joints and eyes, keeps our skin healthy, allows optimum digestion, eliminates toxins and optimises the energy produced through our cells. Besides reducing concentration, not hydrating properly can create an imbalance of salts and sugars in the body which can quickly lead to other health problems.

In other words, if you feel a headache coming on or feel slightly weak, don’t reach for a mid-morning snack. The best thing to do is grab that glass of water first.

How Dehydration Affects Productivity

We’re not always aware of the benefits of drinking enough water and how it impacts our health and work life. As a result, we often neglect to drink more water even if we know we haven’t always drunk enough during the day.

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A report showed that up to 75 percent of Americans don’t drink the recommended 10 cups of water a day issued by the Institute of Medicine. This means most people are walking around mildly to severely dehydrated without even realising.

When we get health issues such as severe tiredness, headaches, weight gain, high blood pressure or kidney complications, our first thought isn’t that we’re not drinking enough water. When it comes to our work, it can have wide-reaching implications – when we go home due to that incessant headache or we struggle with concentrating, our colleagues and departments indirectly suffer too.

A recent survey translated this to a $2.5 billion loss in productivity each year as a result of people taking time off work due to chronic illness – many of which could be put down to simple dehydration. A further study looking at forest workers found a significant reduction in productivity in those who were in a state of dehydration.[2]

What are the Signs of Dehydration?

We don’t always realise how much fluid we lose throughout the day and how important it is to rehydrate. Sweating, visiting the bathroom and even respiration uses up vital fluids in our body. Put that with any vomiting, diarrhea, alcohol consumption or excessive exercise and our water stores can become empty extremely quickly.

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There are several signs of mild to moderate dehydration which include: dry mouth, tiredness, less need to urinate, headaches, fogginess in the head and lack of concentration.

Severe dehydration could include symptoms such as: irritability, confusion, extreme thirst, quickened heartbeat, rapid breathing and either no urination or urine that’s dark in colour.

How Employers Can Avoid Dehydration in the Work Place

The awareness of the possible devastating effects of dehydration is paramount in our daily lives and no more so than at work. There are some effective ways to encourage ourselves and our workforce to keep water intake topped up.

Setting Up a Workplace Hydration Programme

Encouraging our employees and colleagues to keep hydrated is a key way to keep hydration to the maximum. Offices and other places of work can implement a system to do this in a clear and effective way.

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  1. Provide employees with easily-accessible water. This could come in the form of providing bottled water, creating water stations throughout the work space and providing regular fresh water to water coolers. These encourage people to think more about hydrating especially if there are viable and fresh options.
  2. Educate people. While most people are aware they need to drink water, it’s easy to dismiss the implications of not doing so. Placing educational materials such as posters around the workplace showing the importance of keeping hydrated as well as how dehydration has a negative effect on health will keep people more aware and motivated to get that glass of water.
  3. Appoint a Hydration Action Committee. Having accountability is really important when it comes to implementing a system and motivating people to drink more water. Create a committee to ensure water supplies are adequate and find fun and innovative ways to keep people hydrated.
  4. Liven up plain water. One of the main reasons people struggle to drink more water is that it’s just too boring in taste. As a result many reach for sodas and energy drinks thinking they’re topping up their fluids effectively. There are several ways of livening up water such as making ice cubes out of 100% fruit juice and adding them to water (reducing the amount of sugar), keep wedges of fruit for people to add to their glass of water or supplying large pitchers of water containing fruits such as cucumber, orange, lemon or melon to have infused water at hand. Outside workers can be supplied with bottled water. This way employees are happy and hydrated while employers have more productive staff on their hands.
  5. Get rid of sports drinks and sodas. As mentioned before, many people opt for fizzy drinks such as sports/energy drinks or sodas. By getting rid of these in an office setting, it will encourage people to quench their thirst in a more positive and healthy way. Sugar-laden drinks will only serve to cause more problems with weight gain, sugar crashes and headaches.

How Employees Can Make Sure They Hydrate Well

Drinking enough water is all about establishing a habit until it becomes second nature. There are several things you can do to help you in your daily water-drinking routine.

  1. Use a hydration monitoring app. There are tonnes of free apps out there that remind you to drink such as Daily Water, Waterlogged or iDrated. They also let you add what you’ve drunk throughout the day letting you see when you’ve drunk your recommended amount.
  2. Always carry a water bottle. Having water always on our person will act as a constant reminder to drink. If you’re rushing from meeting to meeting then having a bottle with you will counteract the excuse of being to busy to hydrate.
  3. Eat more water-contained foods. Fruit such as melons, apples and oranges will boost your water intake so try to opt for these as a snack. When eating your lunch always make sure you have a glass of water with you instead of your usual tea, coffee or soda.
  4. Set yourself a challenge. Fill a large 2L jug with water, place it near or on your desk and challenge yourself to finish it by the time you leave to go home. Having a constant reminder in front of you will motivate you to get that water intake up.
  5. Reduce your coffee and tea intake. It’s very easy to create a habit of getting that morning coffee and continuing the habit throughout the day. It’s important to stay alert but in reality, water can more than do this for us. Make an intention to cut down the number of teas and coffees you consume throughout the course of your day and replace it with water.

Always remember the benefits drinking enough water brings to your working life. These include increasing energy, concentration and relieving tiredness, promoting weight loss with a healthy diet, flushing out unwanted toxins in the body, improving skin complexion, maintaining regular digestion, boosting your immune system, reducing headaches, preventing muscle cramps and sprains and, most importantly, puts you in a great mood. When your body is functioning at its optimum you will feel great and perform better!

Featured photo credit: Burst via pexels.com

Reference

[1] Business Insider: 15 Seriously Disturbing Facts About Your Job
[2] Industrial Safety & Hygiene News: Avoid dehydration in the work place

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Jolie Choi

Gone through a few heartbreaks and lost hundreds of friends but I am still happy with my life.

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Last Updated on May 21, 2019

13 Bad Habits You Need to Quit Right Away

13 Bad Habits You Need to Quit Right Away

Creating your productivity ritual — a routine that helps you to maintain a peak level of energy can get you the best out of your days.

Part of creating your productivity routine involves removing activities that drain you (what I call “kryptonites”), and that includes your bad habits.

Like it or not, bad habits are bad for you — mentally, physically, emotionally and even socially in some cases. While some bad habits are harder to quit than others, it doesn’t change the fact that you need to get rid of them. Here are 13 bad habits to quit right away:

1. Stress Eating

I used to be a serious stress eater. I would eat whenever I felt unhappy, stressed, disappointed, anxious, or even… happy! My eating had nothing to do with being hungry, and everything to do with using food to fill my emotional voids.

While eating would comfort me, this feeling was momentary and would disappear right after I was done eating. Instead, what I had left would be the same emotional void that triggered me to eat in the first place (be it unhappiness or stress), a 2,000 excess calorie intake over what I should have eaten for the day, and anger at myself for having stress ate.

I’ve since overcome stress eating. I have healthy eating habits and a healthy relationship with food today where I no longer use food as a tool to fill my emotions.

If you are a stress eater, don’t fret — here’s how to manage your stress better:

How to Manage Stress (A Step-by-Step Guide to Turn Stress Into Success)

2. Nail Biting

Not only is nail biting unhygienic, it is also socially repelling, leads to dental problems like malocclusion of the anterior teeth,[1] potentially cause stomach problems,[2] and lead to severely deformed fingernails in the long run.

People who bite their nails tend to have shorter nails than the average person; their nail plates also experience scarring and may eventually become absent.[3]

Understand what triggers your nail biting behavior and replace it with another neutral to positive habit. Make habits to break habits.

For example, if you bite your nails when you are stressed, go for a walk or listen to music instead the next time you feel stressed.

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3. Hanging out with Naysayers

We all know these people — people who play devil’s advocate to every idea you have and every goal you want to pursue. We are already our greatest self-critics, so it doesn’t help when there’s someone beside us, ever ready to pounce on what we say and tear it down.

Hang out less with these naysayers and spend more time with supportive people who share constructive feedback instead. You will be much happier this way.

Learn how to get rid of naysayers with these 10 Ways to Ignore the Naysayers and Achieve Your Dreams.

4. Being with People Who Don’t Appreciate You

Haven’t all of us been in this situation before? Trying to please people who don’t appreciate us? Bending over backwards to be there for people when they are never there for us?

While we give without expectations of return, we need to draw a line with people who don’t value us because these people damage our souls.

Stop spending time with people who don’t appreciate you, and spend more time with people who do instead.

Unsure who you should get rid of? Learn about it here: 5 Kinds of Toxic People That You Need to Get Rid of Now

5. Smoking

Smoking is one of the leading causes of preventable death globally.[4]

In just the United States alone, about 500,000 deaths are attributed to smoking-related diseases annually. A recent study estimated that as much as one-third of China’s male population will have significantly shortened life-spans due to smoking! Gender-wise, male and female smokers lose an average of 13.2 and 14.5 years of life respectively — that’s over a decade of life right there.[5]

Not only that, smoking causes pre-mature skin aging (i.e. wrinkles), yellowing of teeth, bad breath, and worse of all — jeopardy of the health of people around you, including your loved ones. Studies have shown that non-smokers exposed to second-hand smoke are at risk to many of the health problems associated with direct smoking.[6]

Smoking risks

    6. Excessive Drinking

    All of us know that drinking too much alcohol is bad for us, but do you know how bad it really is?

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    According to the National Institute on Alcohol Abuse and Alcoholism, drinking too much — be it on a single occasion or over time — can seriously damage your health:[7]

    • Brain problems: Alcohol interferes with the brain’s communication pathways, making it harder to think clearly and move with coordination.
    • Heart diseases: Cardiomyopathy – Stretching and drooping of heart muscle, Arrhythmias – Irregular heart beat, stroke, high blood pressure
    • Liver diseases: Steatosis or fatty liver, alcoholic hepatitis, fibrosis, cirrhosis
    • Pancreas problems: Pancreatitis, a dangerous inflammation and swelling of the blood vessels in the pancreas that prevents proper digestion.
    • Different types of cancer: Mouth, esophagus, throat, liver, breast

    If you drink a lot, perhaps cutting it out right away will be tough. Cut down the number of glasses you drink each time, followed by the number of times you drink a week.

    If need be, seek help from an AA group — you aren’t alone in this. Change starts from today.

    7. Eating Junk Food (Including Diet Soda)

    Junk food — they are everywhere in our society today. From McDonald’s, to KFC, to Burger King, to 24-hour takeouts, junk food such as fries, highly processed burgers and sodas has become a staple in our society today.

    If you think, “Hey, but junk food is tasty!”, think again:

    A study by Paul Johnson and Paul Kenny suggests that junk food consumption alters brain activity in a way similar to addictive drugs like cocaine and heroin.[8]

    “After many weeks with unlimited access to junk food, the pleasure centers of rat brains became desensitized, requiring more food for pleasure.”

    And you wonder why you seem to crave fast food when you just had some the day before?

    While it may not be possible to remove junk food completely from our diet right away, we can reduce our junk food consumption starting today. Instead of soda, opt for a fruit juice (fresh juice, not the carbonated kind) or mineral water. Instead of fries, switch to mashed potato, a salad, or rice (many food outlets allow for this today). Instead of a fried meat patty, go for a grilled one.

    Where possible, opt for healthy food joints like salad bars and delis as opposed to fast food outlets. Every little step goes a long way.

    Here’re some healthy snacks ideas for you: 15 Healthy Snacks You Should Always Have At Home

    8. Eating Too Much Red Meat

    There has been conclusive evidence that consumption of red meat increases the risk of colorectal cancer; and suggestive evidence that it increases the risk of oesophageal cancer, lung cancer, pancreatic cancer, and endometrial cancer.

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    In addition, some studies have linked consumption of large quantities of red meat with breast cancer, stomach cancer, lymphoma, bladder cancer, lung cancer and prostate cancer![9]

    Personally, I’m a vegetarian so I don’t consume red meat, but for those of you who consume red meat, do watch out and limit your intake — better still, cut it out of your diet. World Cancer Research Fund recommends limiting intake of red meat to less than 300g (11 oz) cooked weight per week, “very little, if any of which to be processed.”

    Of if you’re thinking about becoming a vegetarian, check out this guide: 5 Practical Tips For Starting a Vegetarian Lifestyle

    9. Watching Too Much TV

    I stopped watching TV since eight years ago and I have never regretted it. Every once in a while I will switch on the telly to see what is on, and then I will switch it off because it’s just the same boring shtick over and over again.

    Watching TV, particularly well-written dramas, can be a good way to unwind. However, remember that TV isn’t your life.

    Spending three hours every night watching TV will not change your life for the better. Rather, using that time to reflect on your life, take stock, and take action on your goals will.

    It’s not easy to remove TV from your daily routine right away, but follow these 6 Steps To Remove TV From Your Life.

    10. Being Late

    Not only is being late being rude to others, it also means that you’re always rushing from one place to another, playing catch up in your agenda, and having to apologize to every person you meet.

    Stop being late and not being punctual, but practice being early instead. Target to arrive 15 minutes earlier before any appointment and bring along something to do in those 15 minutes (or longer if the other person turns out to be late). Then you can stop playing catch up and stay ahead in life.

    Learn more tips about how to be more punctual here: How to Be On Time Every Time

    11. Being in Bad Relationships

    Are you always dating the wrong guys/girls? Do you end up with jerks all the time? Well, you may not be able to stop yourself from meeting bad partners but you can certainly stop yourself from furthering contact with them, spending time with them, or even… entering into a relationship with them.

    I used to invest myself in this guy who was nothing but toxic for me. After a good five months of experiencing nothing but getting burned over and over again, I realized that he was a total waste of my time and I deserved better. I decided to cut him off, and it was soon after that I met my soulmate.

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    Learn about why you shouldn’t stay in a bad relationship and how to deal with it if you’re in one: Why Trying Hard to Stay in an Unhappy Relationship Is Not Love, but Fear

    12. Leaving Things to the Last Minute

    Burning the midnight oil isn’t fun — it’s exhausting.

    Those of you who got through college by burning the midnight oil would have learned this the hard way. Not only is it damaging for your body, it is also mentally draining as you’re constantly in a hyper-tense mode, feeling anxious about whether you can finish your work on time.

    Start today on a new note. Rather than react to your deadlines, be proactive about them by planning ahead, identifying what needs to be done for the week, and getting things done in advance.

    By staying ahead of your tasks, you can also use your extra time to plan ahead in your life and get more things done.

    Take a look at this guide and learn how to stop procrastinating: Procrastination – A Step-By-Step Guide to Stop Procrastinating

    13. Focusing on the Negatives

    In every situation, there are two ways you can react: zoom down to the problem areas and crib about how things aren’t the way you want, or celebrate the areas that are going well and work on making everything better.

    Many of us see the importance of doing the latter but in practice, we do the former. Why though? Criticizing and focusing on the negatives is easy but it doesn’t empower nor inspire us to be better.

    Make a change — for every negative encounter you run into, I challenge you to identify three things that are good about it. Practice doing this for one week, and by the end of the week you’ll find that your first instinct is to think positive, not negative.

    And here’re even more ways to help you stay positive: 11 Tips for Maintaining your Positive Attitude

    The Bottom Line

    So here you find the 13 most common bad habits and their consequences on your mind and body. The good news’ you can quit them all.

    Just spot out your own bad habits and take my suggestions to quit them. Then you’ll find your life a lot healthier and happier!

    Need more tips to break your bad habits? Check out these articles:

    Featured photo credit: Pexels via pexels.com

    Reference

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