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Drink water, and your body will thank you. I used to think staying hydrated was just about health and wellness. But I’ve realised proper hydration is essential for my productivity and performance. It’s easy to underestimate the impact those extra few glasses of water can have on your energy levels, focus and mental clarity. When you’re well hydrated, ideas will flow more easily, you can problem-solve faster, and see a lift in your motivation.
When I’m dehydrated even slightly, I struggle with brain fog, lack of creativity and difficulty concentrating. For small business owners under constant pressure to perform, hydration is a simple and effective way to boost their productivity and gain a competitive edge.
Why Proper Hydration Matters for Productivity
Studies suggest that a 1% drop in hydration could lead to a 12% drop in productivity. This is because even mild dehydration can affect how efficiently our brain functions. The study participants were asked to complete a series of cognitive tasks after being dehydrated by 1% of their body weight. The results showed that the dehydrated participants performed worse on the tasks than the hydrated participants.
I know how easy it is to get caught up in the daily grind and forget to reach for that water bottle.
Why is hydration key for productivity?
1. Your brain needs water to function. Dehydration causes your brain to shrink in size. This impacts your ability to concentrate and think clearly. When I'm well hydrated, I find I can focus better and for longer periods.
2. Hydration provides energy. Water carries nutrients to your cells and removes waste. When you're dehydrated, you have less energy. Drink water regularly throughout the day to avoid energy slumps and stay motivated.
3. Good hydration improves your mood. Even mild dehydration can cause headaches, fatigue and irritability. Drinking plenty of water helps you feel refreshed and positive to deal with those daily challenges.
4. Water reduces stress and anxiety. Staying hydrated lowers the levels of the stress hormone cortisol in your body. Drinking water will help you feel calmer and more in control when work pressures start to mount.
Staying Hydrated Boosts Brain Power and Mental Performance
As a small business owner, every advantage helps. My business ultimately depends on my ability to think clearly, make good decisions and get important work done each day, and so does yours. Drinking plenty of water is crucial to running a business.
A study by the University of East London and the University of Westminster found that drinking just 300ml of water can boost short-term attention by up to 25% in adults and children. This boost was even more noticeable in thirsty participants.
Our Brains Need Water to Function
Our brains are about 75% water. When I'm dehydrated, my brain actually shrinks in size, and I experience "brain fog". It's harder to focus, I feel irritable and sluggish, and my decision-making and problem-solving suffer. When I drink plenty of water, my brain returns to its normal size and starts working at full capacity again.
· Aim for 6-8 glasses of water per day. More if you exercise or are in a hot climate.
· Start your day with a glass of water. It's a great habit and ensures you begin properly hydrated.
· Keep a water bottle on your desk and fill it up regularly. This makes it easy to stay hydrated without even thinking about it.
Water Fuels Energy and Productivity
Proper hydration can give you the energy to power through long work days. Dehydration causes fatigue and lethargy and drains your motivation. When I drink enough water, I feel more energetic, alert and ready to tackle whatever tasks or challenges come my way.
· I find that drinking water throughout the day, especially in the morning and afternoon, helps combat the mid-day slump and reinvigorates me. I’m also less likely to reach for the biscuit tin.
· Drink water with meals and snacks. This aids digestion and provides an opportunity to boost your hydration.
· Staying hydrated also helps me sleep better at night so I can wake up refreshed and recharged the next day.
The Best Hydration Strategies for Small Business Owners
Are you in a bad habit of forgetting to drink throughout the day? Over the years, I’ve developed a few strategies to make sure I drink enough in the day.
Drink Water Regularly
Keep a reusable water bottle on your desk and refill it throughout the day. Staying hydrated isn’t a “chug and done” kind of thing—it’s about drinking moderate amounts consistently. I start each day with a big glass of water containing my daily vitamin C tablet right before my morning brew.
Track Your Intake
At times, the day gets away from me, and before I know it, it’s mid-afternoon, and I’ve only had a couple of glasses of water. To avoid this, you can use an app to log each time you fill up and finish your water bottle. Having a visual record of your progress helps keep you on track to reach your daily goal. Some apps can even send you alerts when it’s time for another glass.
Add Flavour (Sometimes)
While water is best, plain water isn't the most exciting drink. I’ll often add a little fruit squash or a herbal tea bag for some flavour. Adding lemon or cucumber to your water also adds flavour without extra sugar. The key is to consume these in moderation so you don’t disrupt your body's electrolyte balance.
Take Regular Breaks
In addition to drinking water, I make sure to take regular breaks to stand up, move around and rest my eyes. Microbreaks are a chance to rehydrate, use the loo, and refresh your body and mind. Even a few minutes of light movement is enough to help you renew your focus when you sit back down. My blog post How Taking Breaks Can Actually Improve Productivity explores this topic in more depth.
Staying hydrated and taking good breaks are two simple strategies that help boost your productivity. When I make the effort to hydrate well and recharge regularly, I get more done and feel less drained at the end of the day. My energy, concentration and efficiency all get a boost.
The Huberman Lab podcast discusses science and science-based tools for everyday life. Their episode on how to optimise your water intake for health is really insightful and I highly recommend you take a listen.
FAQs: Answering Your Questions About Hydration and Productivity
A few regular questions crop up when I talk to clients about how much they drink during the day. Here are some that you might have:
How much water should I drink each day?
The Mayo Clinic advises men to drink 13 glasses of water and women to drink nine glasses of water every day for optimal productivity. They suggest you can potentially increase your productivity by 14 percent by drinking enough water.
For most people, 6-8 glasses of water daily is a good target. I find if I start my day with a big glass of water right when I wake up, I'm much more focused and energised. Drink water regularly throughout the day to stay properly hydrated. Some signs you need to drink more water include increased thirst, dry mouth, dizziness or headache and difficulty concentrating.
Does the type of water matter?
Plain water is best, but you can drink unsweetened beverages like herbal tea, sparkling water or diluted fruit juice. Limit caffeine and alcohol, which can dehydrate you. Filtered or bottled water is fine if you prefer, but tap water also works wonders. The most important thing is that you drink water consistently.
How does hydration impact my productivity?
When you're hydrated, your brain and body function better. You'll experience:
· Improved focus and concentration. Dehydration causes fatigue and brain fog.
· Increased energy. Water gives your body the fuel to power through tasks and physical activity.
· Better mood. Even mild dehydration can cause irritability, stress and headaches. Proper hydration boosts your mood and eases anxiety.
· Fewer health issues. Dehydration leads to constipation, urinary tract infections, and other problems that reduce productivity. Staying hydrated helps avoid these issues.
What are some tips for staying hydrated during the workday?
Here are a few tips to help you stay hydrated while working:
· Keep a water bottle on your desk and fill it up throughout the day. This makes water easily accessible and helps you track how much you're drinking.
· Set a reminder to drink water every 30-60 minutes. Use a timer app or the reminder feature on your smartwatch or fitness tracker.
· Choose water over other beverages at meals and snacks. Skip the coffee, soda or juice and drink water instead.
· Drink a glass of water for every alcoholic or caffeinated drink you have. This helps counteract their dehydrating effects.
· Eat water-rich fruits and vegetables which naturally boost your hydration, like cucumbers, celery, tomatoes, berries and melon.
Staying hydrated during the day takes some effort, but the benefits to your productivity and wellbeing are huge. Keep these tips in mind and you'll be functioning at your peak in no time. Let me know if you have any other questions.
Proper Hydration is Key to Productivity
Staying hydrated has many benefits for our physical and mental health, yet many of us overlook it. It's easy to get caught up in the daily demands of running a business and forget to drink enough water. But keeping a full glass on your desk and sipping throughout the day can make a huge difference. Our brains simply function better when they're properly hydrated.
So drink up. Your body and mind will thank you for it, and you'll achieve more as a result. Staying hydrated is such an easy win, so make it a habit and reap the rewards.
Why not take advantage of my free Clarity Call to understand how simple changes can make a big difference? Book your free call here
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