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The best thing about hydration is that your body is good at regulating it for you.

Whether you’re thirsting for a big glass of cold water or feeling like you need just a sip, your body naturally gives you a nudge — in the form of a craving — when it’s time for a refill.

We sat down with Dr. Tom Ronay, Medical Director at Circle Medical (the doctor’s office that comes to you, paid for by your insurance, now operating in the Bay Area), for a deep dive into hydration in the workplace. Since the majority of people spend most of their waking hours at work, how you hydrate in the office can have a big impact on your our overall health.

From coffee breaks to water cooler talk, sugar rushes to BYORB (bring your own reusable bottle), Dr. Ronay provided some insight into — and tips for — healthy hydration in the workplace and beyond.

What is happening on an anatomical level when a person feels thirsty?

Thirst is regulated by your blood vessels and kidneys via a complex and very fast-acting cascade that triggers your brain to crave fluids of any kind. This process all happens automatically: the human body is excellent at regulating hydration and is faster than any laboratory test out there. 1 out of 4 office employees say they don’t hydrate enough.

What do you consider the biggest limiting factor when it comes to workplace hydration?

Access is key. Some offices may not have a filtered water cooler, which forces employees to either buy bottled water at the Starbucks down the street or to try and ignore their thirst. Given that proper hydration can increase employee productivity up to 14%, it’s in every office’s best interest to provide a consistent and healthy source of beverages to their employees. In some larger offices, the water cooler might be tucked away in the corner or halfway across the floor. Small layout changes or adding additional hydration stations is a great way to give employees more immediate access to water.

Countertop Bevi at Catalyzer

Another key factor is how you decide to quench your thirst. When you feel thirsty, in reality any fluid can quench that initial thirst, but only some fluids — the healthy ones — will keep you hydrated and balanced.

Let’s chat a bit about the most common beverage in any office: coffee. Can coffee keep you hydrated?

Coffee is limited in how well it can hydrate you. It is in fact a diuretic, meaning it can actually cause you to lose more fluid than you gain. Similarly, it also can move your intestines more quickly than is typically comfortable. It doesn’t have to be coffee either — really any caffeinated drink will have this effect on the body, so it’s hard to work around it. While it is better than nothing, drinking coffee all day isn’t exactly the best way to keep yourself hydrated and focused in the office.

How do our bodies respond to caffeinated drinks and will they actually make us more productive?

How we metabolize caffeine is different from the way in which our body processes something like alcohol. Caffeine is metabolized and removed from your body quickly at first, but after about 4–6 hours its metabolized much slower, meaning it sticks around in our bodies for a fairly long time.

Caffeine Half Life

Contrary to common thought, coffee does affect people in the evening, sometimes even disrupting sleep. Besides disrupting the amount of sleep, it can really affect the quality of sleep you get; the time you spend sleeping becomes inefficient, meaning you require more sleep to compensate.

Coffee may give you that extra boost you need to finish out the workday, but it will ultimately affect the amount of rest you get after work.

As the saying goes, ‘you can lead a horse to water, but you can’t make him drink.’ How can someone like an office manager encourage employees to stay hydrated?

Forcing or shaming people to drink water is counterproductive, especially when there are many creative ways to integrate hydration into your typical office routine. For example, in our office, each person has their favorite mug, cup or glass. These personalized mugs or special glasses are fun and almost a form of personal expression.

Having a unique drinking vessel not only encourages people to fill up their glass, but also helps to lessen the occurrence of anonymous dirty cups in the sink.

What are some different types of healthy drinks an office can keep on hand for those employees that don’t usually opt for plain water?

The variety of alternatives out there is amazing. Many office now stock cold, fizzy drinks, hot drinks like tea, and everything in between!

In recent years, there’s been a national decrease in soda consumption and an increase in demand for healthier alternatives. People are now getting into different types of waters, such as mineral water, seltzer water, and fruit-flavored water, that are more satisfying alternatives to sugary carbonated drinks.

Press the touchscreen to pour - Bevi

For offices that have a mixture of water drinkers and soda lovers, Bevi is a great compromise. Plain water drinkers can have their fill of plain filtered water, while soda lovers can make the transition to Bevi’s unsweetened fruit flavors.

Hydration is often cited as a form of disease prevention. How do your experiences align with this concept?

As young doctors in training, we learned that providing access to hydration was all that was needed for most of our hospitalized patients. Our patients did not require precise measurements or IV hydration, unless they were immobile or elderly. If you provide access to water, the patient will take care of the rest.

Office Hydration

The same thing goes for flu or cold prevention in the office. Sometimes offices will provide their employees with Vitamin C during flu and cold season, but an initiative to hydrate more frequently could have an even bigger impact.

Keep in mind that our bodies are primarily water — somewhere around 60–78%. In general, our bodies are made up of elements that are subject to the laws of chemistry and physics, and therefore have many complex reactions. This means if you’re drinking poor quality water or your water level is simply low, you’re at a serious disadvantage on a chemical level.

When it comes to water, is there ever such a thing as too much?

In my own life, I have received a lot of conflicting advice on this point. My Sergeant in the Air Force always used to say “Drink water until you pee clear,” but this conflicted with what my marathon doctor advised me; he always emphasized that over-hydrating is a real risk for competitors.

Running

These combined experiences taught me that forcing water on people (or in this case, marathon runners) was annoying and counter-productive, but providing access to water was critical in any situation. Unless someone is elderly or has limited access to hydration, they will most likely drink as much water as they need.

Do you have a favorite way of hydrating?

I will admit that I drink one cup of coffee at the office, and I could definitely do more to keep myself consistently hydrated. Having a Bevi in the office would certainly help me take care of that!


Countertop Bevi

There’s the candy jar on your co-worker’s desk that somehow always offers all your favorites. And the box of donuts that arrives every Friday morning like clockwork. Then, there’s the cakes and cookies for celebrations that seem to happen weekly. And the closet in the back, always generously stocked with soda.

Sometimes it seems like going to work be dangerous for your health!

While each of these sweets and treats may tempt you on the brink of your 3pm energy slump, we know that none of them contribute to a healthy diet for you or your coworkers. But make a few quick swaps and your entire office will be ready to start the day on a high note, push through the slump, and make progress on the path to better health.

Skip the weekly donut breakfast

Replace with Granola and Greek yogurt

If you’ve made a tradition of weekly breakfast treats, the good news is you can keep it going and make it healthier. Bags of granola and a fridge stocked with Greek yogurt will still start the morning sweetly but without hurting your health. Go for bonus points and bring in a few pints of fresh blueberries or strawberries to top it all off.

Dump the candy bowl

Fill it with dried fruit and nuts

We know the drill. Every morning you swear you’ll stay away. And every afternoon, you find something very important to discuss with the coworkers who sit between you and the candy bowl. Well you can keep that afternoon circuit going too. Just make it healthy by replacing the candy with dried fruit, nuts, or trail mix.

Forget the cake

Celebrate with Muffins

Birthdays, work anniversaries, successful project completions—celebrations strengthen bonds and culture in a workplace and we vote for celebrating as often as you can. Just celebrate in a healthier way with muffins instead of cupcakes or even fresh fruits and veggies to munch on while you chit chat.

Kick vending machines to the curb

Stock up on healthy pantry essentials

Not all office snacks are sweet. Vending machines or cabinets full of chips also create temptations and the likeliness of unhealthy snacking habits. Turn things around by stocking up on healthy pantry options like popcorn, whole wheat crackers and peanut butter. Try new things with a service like NatureBox, Graze, SnackNation and get regular deliveries of new, healthy snacks. SnackNation has a super cool tool that recommends the best snacks based on certain attributes.

Empty out that closet of soda

Get Bevi!

Hooking up to a water line, the Bevi smart water machine provides customizable still, sparkling, and flavored water on demand. Pure filtered water included! Bevi is also internet-connected and automatically notifies Bevi technicians when you’re running low on flavors or carbonation. Instead of stacking the office closet with cases of soda, save time, reduce waste, and stay healthy with Bevi’s low- or zero-calorie flavored water. 

Standup Bevi

In addition to Bevi’s fruit-flavored water, there are many other healthy alternatives to soda and other sugary drinks. From maple water to kombucha, tea to fruit-infusions, check out this list of delicious soda substitutes that will help you cut the cola.