How do you make drinking water a habit at the office?
If you're wondering how to make drinking water at the office a real habit, the answer is actually simple: make it as easy and appealing to yourself as possible. It's all about making it a natural part of your workday without having to constantly think about it. Below we dive into practical ways to make this happen, so you can stay fresh and focused all day long.
The place where you spend the most time, your desk, is your first base of operations. If your water is not within easy reach, it becomes too easy to forget.
Get a Good Water Bottle
The right water bottle can really make a difference. It's not just another container, but a tool that motivates you to drink.
Choose a Bottle You Like
This may sound superficial, but it works. A bottle with a color, a fun print, or just a sturdy look can encourage you to grab it more often. Consider materials: glass may feel luxurious, but it's heavy. Stainless steel keeps your water cooler longer. Tritan is a good, lightweight and durable option.
Consider Functionality
Does your bottle need to be easy to open with one hand while you type? Should it be leak-proof in your bag? And what about volume? A large bottle that you don't have to constantly refill is handy if you don't walk away from your spot often. A smaller bottle, in turn, is easier to take to meetings.
Make it Easy to Refill
If you have a bottle, make sure you know where the nearest water points are. Is it the kitchen? A water cooler in the hallway? The less effort it takes to fill your bottle, the more likely you are to actually do it.
Place Water Strategically
In addition to your bottle, you can also make the environment work in your favor.
A Jug on Your Desk
If you're not a fan of bottles, consider a nice water jug. Place it next to your computer. The visible water invites you to drink and is a constant reminder. Just make sure you get a jug that doesn't fall over too easily and is easy to clean.
Water in Sight
Don't put your water away in a cabinet or under your desk. The more visible it is, the more you will be reminded of it. This also applies in the kitchen or at the water point: make it visually appealing to grab water.
A great way to make water drinking a habit in the office is to emphasize the importance of hydration and motivate employees to keep track of their water intake. A related article that addresses this can be found on Retulp's website, where they discuss how partnering with organizations such as Club Kakatua can help reduce waste to protect the oceans. This article not only highlights eco-friendly initiatives, but also the importance of sustainable choices, which can contribute to a healthier work environment. For more information, read the article here: Working with Club Kakatua to prevent waste from reaching the oceans.
Building Routines and Habits
Habits are formed through repetition and by linking new actions to existing routines.
Link Water to Existing Daily Activities
Think about moments in your workday that you already do automatically, and attach drinking water to them.
When Starting Up Your Computer
Are you in the habit of immediately checking your e-mail or checking your schedule as soon as you sit down? Then grab a glass of water first. This will be your "starting drink."
Before and After Every Meeting
Always take a sip of water before you enter a meeting and immediately when you return. This helps you stay sharp and gives you a moment to take a break.
When Closing Your Workday
A last glass of water before you finish your workday can help you stay hydrated on the way home and prepare for the evening.
Use Memories, But Smart
Reminders can be useful, but when they come along constantly, you quickly ignore them.
Set Periodic Notifications
Use your phone, computer or even a post-it to remind you to drink a glass of water every so often. Set these so they are not irritating, such as every 45 minutes or every hour.
Calendar Integration
Some people like to put "drink water" as a task in their digital calendar. You can even create a recurring appointment that reminds you.
Visual Cues
In addition to your bottle or pitcher, you can also use other visual cues. Put a colored sticker on your computer screen, or a paper clip on your bottle that you move every time you refill it. The idea is to link a physical action to drinking.
Making the Water More Appealing Yourself
Sometimes the reason we don't drink enough water is simply: we find it boring. Fortunately, there are easy ways to change this.
Add Flavors
You don't have to immediately turn to sugary drinks to make your water tastier.
Fruit and Herbs Infusion
This is a gamechanger. Use an infuser bottle, a pitcher with a dedicated space for fruit, or simply put slices of fruit and a sprig of herbs directly into your bottle or glass.
- Popular Combinations:
- Lemon and mint
- Cucumber and mint
- Strawberry and basil
- Orange and ginger
- Berries (mixed)
Experiment with Combinations
Don't be afraid to try what you like. A little effort can transform your water from bland to deliciously refreshing.
Provide Colder Water
Cold water is often perceived as more delicious and thirst-quenching.
Ice in Your Bottle
If your thermos or stainless steel bottle isn't a problem, add ice cubes. Not only will this keep your water cool, but it will slowly make you drink more water as the ice melts.
Cooler Space
If you can, keep an extra bottle or jug of water in a cooler in your department or kitchen.
Temperature Can Differ Known
Some people swear by ice cold water; others like lukewarm water better. Experiment with this. Maybe a mug with hot water and a lemon wedge isn't even such a bad idea on a colder day, if it helps you drink more.
Viewing sustainable water tap is a great way to contribute to a more sustainable world.
Leveraging the Social Factor
What your colleagues do can affect you, too. Use this to your advantage.
Motivate Each Other
Make it a concerted effort to stay better hydrated.
Group challenges
Set an internal challenge with your team. For example, whoever is hydrated the most days at the end of the week gets a small prize.
Share Your Successes
Talk to colleagues about how you started drinking more water. Sometimes sharing strategies and successes is motivation enough.
The Kitchen or Coffee Corner as a Water Point
Make the place where you get your coffee also a place to grab water. Make sure this point is always stocked with clean water and glasses/cups.
Colleagues Who See Drinking
If you see many colleagues drinking water, it is easier to adopt the habit yourself. This works positively as a "social proof."
Joint Water Carriers
Perhaps as a team you could agree to take turns refilling a large water jug for everyone.
A great way to make drinking water at the office a habit is by creating an inspiring environment that promotes healthy choices. The article on the collaboration between Retulp and Club Kakatuas offers interesting insights into how companies can contribute to a more sustainable future while improving the well-being of their employees. You can read the article here: a wave of change. By embracing such initiatives, we can not only increase water consumption, but also raise awareness about sustainability in the workplace.
Linking Productivity and Wellness
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| Step | Purpose | Metric |
|---|---|---|
| 1 | Create awareness | Number of employees participating in education sessions |
| 2 | Improve facilities | Number of water points in the office |
| 3 | Reward system set up | Percentage of employees who drink water regularly |
| 4 | Monitoring and evaluation | Average number of glasses of water per employee per day |
Ultimately, it's about why you want to drink more water. Couple this with the benefits you can notice immediately in the office.
Fresher, More Focused, More Productive
Here's the most important argument. Drinking enough water is directly related to your mental performance.
Fatigue and Poor Concentration
If you feel sluggish or have trouble concentrating, chances are you're dehydrated. A glass of water can help you faster than you think.
Energy Boost
Water is essential for your energy metabolism. A lack of it can lead to low energy levels.
Preventing Headaches
Dehydration is a common cause of headaches. By drinking enough, you can reduce these symptoms.
Long-term Health Benefits
Beyond the direct effects on your work, drinking enough water has broad health benefits.
Better Digestion
Water contributes to healthy digestion.
Healthy Skin
Hydration from the inside makes for healthier skin.
Immune System
A well-hydrated body can function better, including for your immune system.
Make it a Priority for Yourself
Realize that drinking water is not a luxury, but a necessity for your well-being and performance. By applying the tips above, you will make it easier for yourself to build this important habit. Start small, be consistent, and you will find that drinking water at the office will naturally become part of your day.
FAQs
1. Why is it important to drink enough water in the office?
It is important to drink enough water in the office because it helps to stay hydrated, which is essential for good health and maintaining energy and concentration throughout the workday.
2. How much water should you drink per day at the office?
It is recommended to drink about 1.5 to 2 liters of water per day, which amounts to about 8 glasses of water. This may vary depending on factors such as body size, activity level and climate.
3. What are some tips for making water drinking a habit in the office?
Some tips for making drinking water a habit at the office include keeping a water bottle handy, setting reminders on your phone, drinking a glass of water at every coffee or tea break and adding flavorings such as lemon or mint to make water more delicious.
4. What are the health benefits of drinking water in the office?
Drinking enough water in the office can help prevent headaches, promote digestion, keep skin healthy, reduce fatigue and support overall health and well-being.
5. Are there alternatives to water that can be drunk in the office?
In addition to water, other drinks can be consumed in the office, such as herbal teas, unsweetened juices, coconut water and sparkling water. However, it is important to limit intake of sugary drinks and caffeinated beverages.
