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Do you often have headaches while you're at work? Are you feeling extremely tired even though you've just clocked in a couple of hours ago? It's likely that you're dehydrated. Tiredness or fatigue, headaches, dizziness, and having a dry mouth are some of the most common symptoms of mild to moderate dehydration. Lack of hydration not only leaves you feeling unwell, but it can also affect your focus and work productivity, so getting enough fluids throughout the day is a must for your wellbeing. If you don't like the thought of taking multiple trips to the water cooler everyday, don't fret– here are some easy ways to stay hydrated at work.

Bring an Insulated Water Bottle 

Your health and safety should always be your number one priority, especially while you're at work. If you have a physically demanding job or if you work outdoors, you'll need protective gear at all times. Meanwhile, those who have an office job should offset the negative effects of sitting by stretching, taking walks during their breaks, and using specialized equipment like standing desks while doing their tasks. Also, regardless of one's work environment, everyone should make it a point to stay hydrated while they're on the clock. Studies have shown that even 1 percent of dehydration can decrease worker productivity by 12 percent, so to improve your performance, focus, and reaction time, you'll need to be mindful of your fluid intake at work.

Forget about using those tiny paper cups near the water dispenser or your coffee mug to drink water. To stay hydrated, use an insulated water bottle instead and fill it with water before going to work. It's sustainable, spill-proof, and suitable for any kind of work environment. It's also the ideal choice if you prefer to drink cold water since it can keep liquids cold for several hours. Choose an insulated water bottle that holds at least 20 ounces of liquid so you don't have to keep refilling it, and sip from it throughout the day. 

Pack Some Hydrating Snacks

Crackers and energy bars are snack staples in most office workers’ drawers. Though these may give you a boost when you're feeling famished, you'll also want to replenish by eating hydrating snacks. Food that has high water content, such as certain fruits and vegetables, can help you stay hydrated in addition to drinking adequate amounts of water. They're also easy to prepare since you don't need to cook them at all. Simply slice some veggies like celery, carrots, jicama, and cucumber, then place them in a container and take it to work with you. 

If you don't like the taste of raw vegetables, bring a small container filled with a dip of your choice. Hummus is always a good option, and so is a yogurt-based dip if you can whip some up at home. However, if you'll bring any of these dips, remember to keep them in an insulated container to avoid spoilage. As an alternative, consider making oil-based room temperature dips if you don't want to worry about your food going bad. Mix up a dip with a few teaspoons of sesame oil, vinegar, soy sauce, and a pinch of brown sugar, or make a balsamic vinegar and olive oil dip with a bit of salt and pepper. 

Need a sweeter way to hydrate? Consider bringing some cut up fruit like strawberries, cantaloupe, kiwis, or pineapple. In a hurry? Just stash a small pack of cherry tomatoes, an apple, or an orange in your bag. All these fruits and veggies can up your fluid intake in a healthy and tasty way. 

Have Soup for Lunch

After a hectic morning at work, sometimes, you just need a comforting and satisfying meal to get you through the rest of the day. And what can be more comforting than a bowl of hot soup? Apart from helping you to stay properly hydrated, soup has a lot of health benefits since it's rich in fiber, vitamins and minerals that may help to prevent you from getting colds or the flu. It also warms your stomach and aids digestion, and it's the best food on a cold or rainy day. 

Eating rich, chunky soups or chowders can lift your spirits, but for optimal hydration, think about having broth-based soup for lunch. Head to the nearest Asian restaurant and you'll find lots of broth-based soups to choose from. You can have pho if you go to a Vietnamese restaurant, or a bowl of tonkotsu (pork) ramen at a Japanese restaurant. If you prefer a vegetarian soup, consider having lunch at a Thai or Chinese restaurant.

Staying hydrated throughout your workday can improve your health, mood, and work performance. Consider these tips to increase your fluid intake at work. Consult a health professional if you continue to experience dehydration symptoms. 


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