Water is the largest component of the human body, constituting over half of our bodyweight. It plays a vital role in maintaining numerous biological functions that support overall health (British Nutrition Foundation, 2023). Staying hydrated throughout the workday supports employee cognitive functions such as concentration, memory, mood regulation, and mental clarity, which are crucial for effective decision-making and reducing stress. Hydration also helps employees maintain energy levels and physical comfort, key factors for a productive and healthy workforce.
The brain is composed of approximately 73% water by weight, reflecting how essential hydration is for brain function (DK, 2020). Even a small loss of body water—less than 1% of body weight—can negatively affect cognitive functions such as memory, attention, and mood (Benton et al., 2017). Drinking water has been shown to improve these functions, highlighting the importance of maintaining hydration throughout the workday (Benton et al., 2017; Riebl and Davy, 2013 ).
Without adequate hydration, employees may experience symptoms such as moodiness, anxiety, headaches, fatigue, and impaired concentration—all of which can negatively affect workplace performance and wellbeing.
Fluid Requirements and Recommendations
According to the NHS and the British Nutrition Foundation, adults should aim to drink approximately 6 to 8 cups (glasses) of fluid daily, increasing intake during physical activity or in warmer and humid environments. The European Food Safety Authority (EFSA) provides more detailed guidance, recommending:
- 2.0 litres per day for adult females
- 2.5 litres per day for adult males
These totals include fluids from both drinks and food sources. Ideally, 70–80% of this should come from drinks and 20–30% from food (BDA, 2023). EFSA also notes that pregnant and lactating women require additional fluids to meet their body’s increased demands.
Biological Importance of Hydration for Employee Health
Water serves many essential roles in the body, including:
- Regulating body temperature through sweating
- Lubricating joints and eyes
- Acting as a medium for biochemical reactions
- Cushioning the nervous system
- Transporting nutrients and removing waste
(British Nutrition Foundation, 2023)
Vulnerable Groups
Certain individuals, such as older adults or those with health conditions, may be less able to recognise thirst and may require support to stay hydrated during the workday.
Sources of Hydration
Hydration comes not only from plain water but also from a variety of drinks including tea, coffee, milk, and fruit juices, as well as from water-rich foods such as fruit and vegetables. Moderate caffeine intake does not negatively affect hydration. However, sugary drinks are linked to weight gain, an increased risk of type 2 diabetes, and dental problems, so they should be consumed sparingly.
Risks of Dehydration
Dehydration occurs when the body loses more fluids than it takes in. This can happen during illness, physical activity, hot weather, or simply from not drinking enough. Even mild dehydration may lead to symptoms such as fatigue, headaches, and reduced concentration—common issues that can undermine employee wellbeing and productivity.
In fact, a small workplace study by Luo et al. (2022) using a hydration app found that regular water intake reminders not only increased hydration but also reduced sedentary time, improved blood pressure, enhanced lower limb strength, and boosted employees’ self-care behaviours—highlighting the broader physical and mental health benefits of promoting hydration at work.
While mild symptoms can affect daily functioning, more severe dehydration—if not addressed—can result in serious health complications, particularly for vulnerable individuals. Recognising the signs early and encouraging regular hydration can help prevent these outcomes.
Signs of Dehydration to Watch For
- Feeling thirsty
- Passing urine less frequently or in smaller amounts
- Dark yellow, strong-smelling urine
- Dizziness or drowsiness
- Dry mouth, lips, and tongue
- Sunken eyes or dark circles around the eyes
Healthy Hydration Tips for the Workplace
Supporting employees to stay well hydrated is a simple but effective way for workplaces to promote health and wellbeing and boost productivity. Here are some practical steps employers and managers can take:
- Provide easy access to fresh drinking water – In line with UK health and safety regulations (HSE Workplace Health, Safety and Welfare Regulation 22), ensure water coolers, filtered taps, or bottled water are readily accessible throughout the workplace, including meeting rooms and break areas. Clearly mark water stations to help employees find them easily.
- Discourage sugary and energy drinks – These can lead to energy crashes and poor health outcomes. Promote healthier options such as water, herbal teas, or diluted fruit juices.
- Introduce infused water recipes – Naturally flavoured water encourages more drinking without added sugar or calories. Try sharing or providing these office-friendly infused water ideas:
- Lemon and Basil – A refreshing mix with fresh lemon and aromatic basil
- Cucumber and Mint – Cool and crisp; ideal for an energising mid-afternoon boost
- Orange and Rosemary – Balances gentle citrus with fragrant rosemary
- Strawberry and Basil – Sweet and fragrant, with a subtle peppery note
Infused water can be prepared in large dispensers for communal use or as a simple option employees can make at their desks.
- Use fresh herbs to boost wellbeing – Growing pots of herbs such as mint, basil, or rosemary in the office kitchen, on windowsills, or in garden areas can uplift mood and support hydration. These low-maintenance plants not only provide ingredients for herbal teas or infused water but also add greenery and natural fragrance. Research shows that plants in the workplace encourage relaxation and focus, contributing to productivity.
- Encourage regular drink breaks – Remind staff to take micro-breaks to hydrate, especially during busy or stressful periods. Drinking before feeling thirsty is important, as thirst is a late sign of dehydration. Encourage employees to step away from their workstation during these breaks to hydrate, stretch, and reduce prolonged sitting, supporting both hydration and musculoskeletal health.
- Educate on hydration benefits and risks – Share posters or reminders about the importance of drinking enough fluids, recognising the signs of dehydration, and staying hydrated throughout the day.
By fostering a culture that values healthy hydration, organisations can help reduce fatigue, headaches, and lapses in concentration—contributing to a healthier, more engaged, and productive workforce. Encouraging consistent hydration habits at work is a simple yet powerful strategy to improve employee wellbeing and performance. Employers are encouraged to include hydration support within their workplace health and wellbeing policies and to explore practical ways to help their teams stay refreshed, focused, and at their best every day.
Promoting hydration aligns well with other key workplace health and wellbeing initiatives, such as encouraging balanced nutrition and regular physical activity, and complements health and safety practices like DSE (display screen equipment) assessments, which promote regular movement and micro-breaks for musculoskeletal health. Integrating hydration into a comprehensive wellbeing and health and safety strategy can enhance overall employee health, engagement, and productivity.
References
British Dietetic Association, 2023. Fluid (water and drinks) and hydration.
British Nutrition Foundation, 2023. Hydration.
DK, 2020. How the brain works: The facts visually explained. London: Dorling Kindersley.
