I must admit that in the past, especially the first two years of freelancing, drinking enough water when working from home was tough. Somehow, when I worked remotely from my living room, I kept forgetting to hydrate and after a few hours my head hurt, I was tired and sluggish.
Nowadays, I am all about working smarter and making sure that what I do during working hours does not negatively impact my health. It is not cool anymore to continuously stress (used to be a synonym of hard-work), or eat lunch at your desk. I am still trying to get out of this mentality of completely losing myself in projects because previously, this had led me to use my time off work as stress recovery time. I would rather spend time with friends or enjoying my hobbies after work, instead of nursing a headache. Wouldn’t you?
Q: How much water should I drink every day?
“The National Academies of Sciences, Engineering, and Medicine determined that an adequate daily fluid intake is: about 15.5 cups (3.7 litres) of fluids for men, and about 11.5 cups (2.7 litres) of fluids a day for women. These recommendations cover fluids from water, other beverages and food. About 20 per cent of daily fluid intake usually comes from food and the rest from drinks.” (Source of this quote – Mayo Foundation for Medical Education and Research)
In that vein, here’s a collection of 20+ cool tricks that have successfully helped me build a healthy habit of drinking more water throughout the day.
One additional note: your personal daily water intake goal really depends on your diet and lifestyle, as well as your health. In general, a good indicator of being dehydrated is how you feel (tiredness, headaches, dry mouth, feeling thirsty all the time), and the colour of your urine (it should be colourless or light yellow).
How to drink more water when working from home
- If you have a permanent working spot at home, make a 2L water bottle a permanent desk accessory. Fill it up at the beginning of your day and make sure to finish it alongside your to-do list.
- Write times by which you need to drink a certain amount of water on your water bottle with a permanent marker. Seeing these deadlines on a water bottle can be really motivating for those, who like hitting task milestones throughout the day.
- Speaking of which, make drinking water one of your tasks.
- Some people do not see the appeal of drinking flavourless water – you could try infused water. Put pieces of ginger, lemon, fresh mint or other fruit in your bottle, fill it up with tap water and let it steep overnight.
- If you drink a lot of juices, dilute them with water. It will also help you consume less sugar.
- Treat water as an appetizer – drink a tall glass of water before every meal.
- Use an app. There are plenty of interesting apps that gamify drinking water. Search “Water tracker” on Google Play or Apple store.
- You can also set a reminder for drinking water in Google Calendar. This kind of mental triggers helps with any small habit that you want to reinforce.
- Use the Google Calendar’s Goal functionality, which is available in the GC app. I honestly love Google Calendar so much!
- Start thinking about drinking water as part of your break ritual. Stretch, walk around, drink some water, back to your desk.
- Apply psychology, namely habit creation by BJ Fogg. BJ Fogg is a world-renowned Behavior Scientist at Stanford University, who wrote “Tiny Habits“. In this case, use his advice of building a new habit on top of an existing one. For example, if you often make tea (me, all the time), every time you walk into the kitchen, get yourself a glass of water.
- Oh, yeah- tea! Hydrating is not only about drinking water. Swap black tea for green or herbal teas and drink them from a big mug.
- Another habit pairing idea – every time you send an email, drink a glass of water.
- Drink water through a metal straw. You will drink more!
- Channel J.Lo and her blingy cup – treat your bottle as a fashion accessory. You will motivate yourself to keep it with you at all times, and to top it up when it becomes lighter.
- Buy a mug or a cup that you really like. It worked for me many times – I love using cute mugs and want to fill them up again as soon as they get empty.
- Make a deal with yourself. Tell yourself that you will drink coffee only after you have had 2 glasses of water.
- Place a jug of water where you can see it but still can’t reach it without getting up. To get a glass of water you will need to move. This exercise has two major benefits: you will stretch muscles after long sitting time, and you will drink more water just to get up and walk away from tedious work for a moment.
- Print off a monthly plan from Pinterest (honestly, there are plenty to pick from) and mark how much water you had – get yourself a prize after successful completion of the goal.
- Stick a post-it note with a reminder in the kitchen, on the door, on your computer screen.
- Eat foods that contain a lot of water – vegetables, fruits, soups, smoothies, salads, and so on.
- Get an artsy poster reminding you to drink water and hang it over your desk.
- This comes from a friend: every time you go to the bathroom, drink two glasses of water to replenish the fluids.
I hope that you enjoyed this post!
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