What's the best fluid to drink during work time? A Guide to Workplace Hydration

October 13, 2025 •

4 min read

According to the National Academies of Sciences, Engineering, and Medicine, adequate hydration is essential for maintaining proper body function, and studies show that even mild dehydration can impair cognitive performance and mood. With long hours at a desk, it's crucial to understand what's the best fluid to drink during work time to fuel your brain and body for optimal productivity.

Quick Summary

This guide explores the ideal drinks for maintaining focus and energy at work, including plain water, infused water, tea, and moderate coffee, while discussing the downsides of sugary and excessive caffeinated beverages. It offers practical tips for better workday hydration.

Key Points

Plain Water is Superior: Plain water is the best and cheapest option for all-day hydration, as it's calorie-free and essential for cognitive function.
Enhance Water with Flavor: If plain water is unappealing, infuse it with fruits or herbs like lemon, cucumber, or mint for added flavor and nutrients without sugar.
Moderate Caffeine Intake: While coffee and tea can boost alertness, limit intake to moderate amounts to avoid jitters, crashes, and sleep disruption.
Avoid Sugary Drinks: Sodas and excessive fruit juices cause blood sugar spikes and crashes that lead to fatigue and impair concentration.
Develop a Routine: Use a reusable bottle, set reminders, or link drinking to specific tasks to build consistent hydration habits.
Know Your Body's Signals: Pay attention to urine color, thirst, fatigue, and headaches as indicators of dehydration, and drink proactively rather than reactively.
Electrolytes are Not Always Necessary: Electrolyte drinks are typically needed only for intense physical activity or hot environments, not standard office work.
Eat Your Water: Incorporate high-water-content fruits and vegetables into your diet to supplement fluid intake and add vitamins.

Hydration: The Fuel for Your Workday

Staying hydrated is a fundamental aspect of maintaining peak mental and physical performance. Dehydration, even at mild levels, can lead to fatigue, headaches, poor concentration, and irritability, directly impacting your work quality and efficiency. While the specific fluid needs vary by individual, environment, and activity level, a strategic approach to what you drink throughout the day can make a significant difference.

The Case for Water: The Unbeatable Default

For most people, plain water remains the single best fluid for hydration during the workday. It is calorie-free, readily available, and supports all essential bodily functions without introducing unnecessary sugars or stimulants. Experts recommend keeping a reusable water bottle at your desk as a constant visual reminder to sip regularly, preventing you from waiting until thirst sets in, which is often a sign you are already dehydrated.

If the taste of plain water feels boring, there are simple ways to enhance it without adding sugar:

Fruit-infused water: Add slices of lemon, cucumber, or berries to a pitcher of water.
Herbal infusions: Try a refreshing mix of mint, ginger, or basil.
Sparkling water: Unsweetened seltzer or carbonated water offers a bubbly alternative with the same hydrating benefits.

Coffee and Tea: A Cautious Approach

Coffee and tea are staple beverages in most workplaces, and for good reason. They can boost alertness, focus, and energy levels, primarily due to their caffeine content. However, moderation is key. While studies have shown moderate caffeine intake does not necessarily lead to dehydration, excessive consumption can cause jitters, anxiety, and disrupt sleep, ultimately undermining productivity.

Coffee: Limit intake to 1-2 cups in the morning to avoid the 'afternoon crash' and sleep disruption. Pairing your coffee with a glass of water can help maintain hydration levels.
Green Tea: Offering a gentler caffeine boost and rich in antioxidants, green tea is an excellent option for sustained focus and immune support.
Herbal Tea: Caffeine-free options like chamomile or peppermint are soothing choices for the afternoon that contribute to your daily fluid intake without the stimulating effects of caffeine.

Electrolyte and Other Specialty Drinks

Unless you work in a physically demanding, hot environment, or are engaging in strenuous exercise, electrolyte-enhanced drinks are not typically necessary for the average desk worker. For individuals with a standard office job, the necessary electrolytes are usually supplied through a balanced diet. Many commercial sports drinks contain high amounts of added sugar, which can lead to a sugar crash, negating any hydration benefits for non-athletes.

What to Avoid: The Energy Drainers

Just as important as knowing what to drink is knowing what to avoid. Sugary sodas, energy drinks, and excessive fruit juices are counterproductive to maintaining focus and steady energy.

Sugary drinks: The high sugar content can cause blood sugar spikes and crashes, leading to fatigue and poor concentration.
Energy drinks: These often contain excessive amounts of caffeine and sugar, providing a short-term jolt followed by a significant crash.
Alcohol: As a diuretic, alcohol actively dehydrates the body and is not suitable for workplace consumption or hydration.

Comparison of Workday Fluids


Fluid	Primary Benefit	Potential Drawback	Best for...
Plain Water	Optimal hydration, calorie-free	Some find it boring	All-day, consistent sipping
Infused Water	Flavor variety, antioxidants	Can be time-consuming to prepare	Adding interest and vitamins to hydration
Green Tea	Moderate caffeine, antioxidants	Still contains some caffeine	The afternoon pick-me-up
Coffee (Moderate)	Alertness, focus boost	Jitters, anxiety, sleep disruption	Morning energy and concentration
Herbal Tea	Calming, caffeine-free	No energy boost	Relaxing afternoon ritual
Electrolyte Drinks	Replenishes minerals	High in added sugar for most	High-intensity work or exercise
Sugary Soda/Juice	Palatable taste	Sugar crash, empty calories	Avoidance during work

Maintaining a Hydration Routine

Beyond choosing the right fluids, developing good habits is key to staying properly hydrated. Setting reminders on your phone or computer can help, especially if you get lost in your work. Another strategy is linking water intake to specific tasks, such as finishing a glass before starting a new project or after every meeting. A final simple tip is to start and end your day with a large glass of water to kickstart and complete your hydration cycle.

Conclusion

For most individuals, plain or infused water is the superior choice for staying optimally hydrated and productive throughout the work time. While moderate coffee and tea can provide useful energy boosts, they should be supplemented with water to prevent crashes and disrupted sleep. By prioritizing consistent hydration and avoiding high-sugar beverages, you can support your cognitive function, mood, and energy levels, leading to a more successful and healthier workday. Focus on what makes your body feel its best, and your productivity will follow.

For more detailed nutritional guidelines, consider visiting the NHS Live Well section on water, drinks, and hydration.

Additional Tips for Workplace Hydration

Eat Hydrating Foods: Snack on water-rich fruits and vegetables like cucumber, melon, and strawberries.
Dilute Sugary Drinks: If you must have juice, dilute it with water or sparkling water to reduce the sugar content.
Monitor Your Urine: The color of your urine is a simple indicator of hydration level. Aim for a pale yellow color; darker urine indicates a need for more fluids.
Consider a Water Filter: If you find tap water unappealing, a water filter can improve the taste and encourage you to drink more.

Making informed choices about your fluid intake is a powerful step toward a more energized, focused, and productive work life. It's a simple change with significant returns for your overall well-being.

Frequently Asked Questions

Moderate amounts of coffee are generally not dehydrating, as the fluid intake balances out the mild diuretic effect of the caffeine. However, excessive intake (more than 400 mg or about 4 cups) can lead to potential dehydration.

Yes, caffeinated and herbal teas are generally just as hydrating as water when consumed in moderate amounts. The key is to avoid excessive consumption of caffeinated varieties to prevent mild diuretic effects.

For typical office work, sports drinks are not necessary and can be counterproductive due to their high sugar content. Water is a much better choice for everyday hydration unless you are in a hot environment or doing strenuous exercise.

Opt for green tea, which provides a moderate caffeine boost and antioxidants without the harsh crash of heavily caffeinated or sugary drinks. Alternatively, a caffeine-free herbal tea can be a relaxing and hydrating option.

You can add flavor to plain water by infusing it with slices of fruit (lemon, lime, berries) or herbs (mint, cucumber). Sparkling water is also a refreshing, no-calorie alternative.

Key signs include thirst, fatigue, headaches, dizziness, dry mouth, and dark yellow urine. Drinking proactively throughout the day helps prevent these symptoms.

Yes, it is beneficial to sip water regularly throughout the day. By the time you feel thirsty, you are likely already mildly dehydrated, which can affect concentration and energy.