Many people would agree that most successful remote workers stick to a routine.[1] Rolling out of bed seconds before your morning Zoom meeting may sound heavenly in theory. However, in practice, it’s likely hurting your productivity.
If you’re relatively new to the remote working life, take time to refine your daily routine and establish simple habits to help boost your efficiency. One of the healthiest habits you can set is incredibly simple: drink more water. But those who are used to sitting just a few meters from a Quench bottle-free water cooler while at work might find the task of staying hydrated more challenging while working from home.
To help you live your best remote life, the Quench Water Experts offer these 13 ways to make hydrating a habit.
1. Drink lemon water first thing in the morning.
A glass of water in the morning can help re-hydrate you after a long night’s sleep. Just a few gulps can jump-start your metabolism and help you re-energize. Plus, if you squeeze half a lemon into your glass, that added flavor will make your water taste better, give you benefits of Vitamin C, and balance your pH levels.[2]
2. Flavor your water.
A zesty lemon taste first thing in the morning is certainly refreshing. But why stop there? If you’re feeling bold, throw in a pinch of cucumber and a dash of raspberry. There are a bunch of fruits that mix well with water and make it more fun to drink. Experiment with different flavors to see which ones you enjoy the most.
3. Set reminders/take breaks.
Those who tend to power through their thirst and hunger to meet deadlines might benefit from this tip. Before you sit down and start working, set alarms on your phone spaced a couple hours apart to remind you to pause and refresh with a few sips of agua.
4. Download a hydration app.
If you are continuously forgetting to hydrate and you can’t be bothered to set alarms every day, download a free app like Hydro[3] or Waterlogged.[4] These programs can remind you when you need to drink and make it easy to track your daily water intake.
5. Drink water after every bathroom break.
This tip is great for those who only step away from their desks when nature calls. On the way back from the bathroom be sure to stop by the kitchen, fill your bottle, and drink up. Following this routine will create a natural schedule that is timed to your body’s needs. The more you drink; the more bathroom breaks you’ll take. It’s not rocket science.
6. Get a water filter.
Don’t let the idea of staying hydrated leave a bad taste in your mouth…literally. Bad tasting and bad smelling water can turn the act of hydrating into a chore. If that’s your issue, then get a filter for your home. Many home water filters can remove chlorine, odors, and other contaminates, leaving your water clean and fresh.
7. Replace soft drinks with sparkling water.
If that still texture just isn’t doing if for you and you’re craving an extra kick, it’s time to bring out the bubbly. Sparkling water is a healthy, hydrating alternative to soda and juice, which are chock-full of calories, sugar, and carbohydrates.
8. Dilute sugary drinks with water or ice.
If you crave something sweet and have trouble resisting beverages like juice, lemonade, or iced tea, consider diluting those sweet drinks with water or ice. That way you can still satisfy your taste buds while ingesting more water and reducing sugar intake.
9. Invest in a reusable water bottle that’s right for you.
It’s hard to let go of a good water bottle. These days, some real thought goes into constructing bottles that create more pleasant drinking experiences. Perhaps you’re the kind of person who enjoys drinking from a built-in straw or maybe you like marked water bottles. You might go the high-tech route and try a bottle that can connect to your phone.[5] Whatever your drinking preference, there’s a bottle out there that’s right for you. When you find “The One,” carry it with you wherever you go so that you may never go thirsty again. Click here to see the 20 Best Water Bottles in 2020.
10. Plan water breaks around your workouts.
It’s generally recommended that you drink 17 to 20 ounces of water 2 to 3 hours before exercising, 8 ounces during your warm-up, 7 to 10 ounces every 10 to 20 minutes during exercise, and 8 ounces of water within 30 minutes after exercising.[6] Keep in mind, the amount of water your body needs varies depending on factors like gender, age, height, weight, and exercise intensity. Check out this article to find out how much water is right for you.
11. Try the rubber band trick.
Use rubber bands to keep track of how much water you drink. For example, say your goal is to drink 100 ounces of water a day. If you have a 20 ounce water bottle, you would wrap five rubber bands around it. Every time you drink the entire bottle, you remove a single rubber band and fill it up again. The goal would be to remove all five rubber bands by the end of the day.
12. Eat water-rich foods.
You might get to the point where you’ve tried a bunch of liquid bio-hacks, and you just want to sink your teeth into something solid. Try water-rich foods like fruits and vegetables. Cucumber, zucchini, watermelon, and grapefruit are all good options. You can also throw some oatmeal and soup into your meal plan to help boost body fluid balance as well.
13. Set goals and reward yourself for meeting those goals.
Try to stay properly hydrated every day for a month. Set weekly goals and track how you feel after each week. Every time you meet your weekly goals, treat yourself. Maybe that means scooping a little extra ice cream in your bowl or spending a bit more time testing Snapchat filters. If you meet your goals each week, you’ll likely start to notice physical changes. There’s a good chance you’ll have more energy and be able to concentrate for longer periods of time. Once you can feel the physical difference, you’ll be hooked.
Water up!
Setting healthy habits can be challenging. Luckily, there are lots of ways to hold yourself accountable, especially when it comes to drinking water. Try out some of the tricks we’ve listed above to see which one works best for you.
About Quench Water Experts:
Our mission is to keep people healthy and hydrated in the workplace. Quench remains dedicated to your well-being even as individuals across our country are asked to stay home. Quench is your go-to source for point-of-use (POU) office water coolers. When you return to work, you can rest assured the Quench Water Experts will be there to supply you with the filtered, great-tasting water you love.
[1] https://open.buffer.com/remote-work-routine/
[2] https://daringtolivefully.com/how-to-drink-more-water
[4] https://apps.apple.com/us/app/waterlogged-drink-more-water/id352199775
[5] https://www.forbes.com/sites/lucysherriff/2020/02/14/is-this-the-ultimate-eco-water-bottle/
[6] https://lifehacker.com/how-much-water-you-should-drink-before-during-and-aft-1520633778
