We hear it often: "Drink enough water."

But what is enough really? Is that 1.5 liters? Eight glasses? And how do you apply that when between your inbox, meetings and three coffees you barely realize you're thirsty?

Spoiler: there is no magic number that works for everyone. But there are guidelines that do help and, more importantly, many misconceptions that are in dire need of a reality check.

Why drinking enough water is important

Water is essential for almost everything your body does: regulating temperature, disposing of waste products, transporting nutrients, maintaining concentration....

So it is not an overstatement to say: no proper hydration = no proper functioning.

Even a small fluid deficit of 1 to 2% can cause:

• impaired concentration
• headache
• fatigue
• worse mood

In the office, you feel this faster than you think. Dry air, air conditioning, lots of talking, coffee ... and before you know it, it's 3 p.m. and you've barely had a drink.

But ... how much should you drink?

Many figures circulate: 8 glasses per day, 2 liters, 1 ml per calorie... But the reality is more nuanced. How much you need depends on:

• your body weight
• how much you move
• the climate (think: air conditioning vs. heat wave)
• how much caffeine or salt you ingest

According to the European Food Safety Authority (EFSA) is a good guideline:

• 2 liters per day for women
• 2.5 liters per day for men

👉 Note that includes fluids from food such as soup, vegetables and fruits. So in drinks it usually comes down to about 1.5 liters. And in hot weather, air conditioning or lots of talking/sports, that's more!

What counts as "water"?

Water, of course. But unsweetened tea, sparkling water, or functional drinks without sugar and additives also count. Coffee and black tea? In limited quantities, as they also have a mild diuretic effect.

What doesn't count?

• Soft drinks (due to sugar and caffeine)
• Alcohol (works diuretic)
• Juices (often high in sugar, low in hydration impact)

How do you know if you are drinking enough?

Your body talks, you just have to learn to listen:

• Thirsty? You're actually already too late
• Dark yellow urine? Time for a refill
• Drowsy in the afternoon? May have to do with your fluid balance

Note that overhydration is also not necessary. Overhydration (more than 4-5 liters per day) is rare but can be harmful. It's all about balance, not liters.

What does this mean in the office?

In a work context, hydration is often forgotten. Meetings, calls, focus ... Before you know it, it's noon and you've barely had a drink.

1 in 2 employees feel that there is still too little focus on healthy beverages at work. That means companies need to change that soon.

Some simple tips 👇

• Put a reusable bottle on your desk
• Make drinking visible and accessible
• Use a flavored or functional drink as a variation
• Schedule drinking moments like you do with breaks

Companies can also support, by:

• Water taps to be centrally located
• Offer healthy functional beverage options
• Sensitize employees about the benefits of drinking sufficiently

Conclusion

There is no gold standard, but there is one constant: you perform better when you drink enough. Hydrating doesn't have to be boring, complicated or forced. It may be easy, delicious and just part of your workday.

💧 More brightness.

⚡ Fewer headaches.

🧠 Better thinking.

All because of one simple habit. Sounds logical, right?

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