Staying hydrated and making healthy drink choices during office hours is extremely important for maintaining energy levels, focus, and productivity. The office environment can often lead to poor hydration habits, with busy schedules and constant demands reducing water intake. However, research shows that even mild dehydration can negatively impact concentration, mood, and cognitive function.
Choosing the right drinks is key to avoiding energy crashes, sluggishness, and afternoon fatigue. While coffee provides a quick pick-me-up, too much can lead to anxiety, insomnia, and digestive issues. Sugary sodas and juices spike blood sugar before leading to a crash. Alcohol should be avoided altogether during work hours.
The ideal office drinks promote sustained energy, hydration, and nutrition. In this article, we’ll explore suitable options to stay refreshed and focused throughout the workday.
Water
Water is one of the best drinks to consume during office hours as it hydrates without adding any calories. Staying hydrated is crucial for maintaining focus and energy throughout the workday. The human body is made up of approximately 60% water, and even mild dehydration can cause headaches, fatigue, and poor concentration [1]. Experts recommend drinking about 8 cups or 2 liters of water per day while at the office to avoid dehydration [2]. Keeping a water bottle or glass on your desk serves as a helpful reminder to sip frequently. Plain water is widely available, free, and easy to obtain at most offices.
Tea
Tea is an excellent drink choice during office hours due to its hydrating properties and moderate caffeine boost. Unlike coffee, tea contains less caffeine, so it provides an energy lift without the jittery side effects. Green tea is packed with antioxidants called catechins that provide health benefits like reducing inflammation and protecting cells from damage. Black tea and oolong tea also contain antioxidants, just in smaller amounts. The caffeine in tea increases alertness, focus and productivity. Tea comes in many delicious flavors and varieties like Earl Grey, chamomile, chai and matcha. It can be enjoyed hot or iced, with added milk, sweeteners or lemon. Most workplaces provide a selection of tea bags, but loose leaf tea is higher quality and flavorful. Consider keeping an electric kettle and your favorite teas at your desk for an instant afternoon pick-me-up.
Coffee
Coffee is one of the most popular office drinks due to its ability to provide a caffeine boost and improve focus and concentration. The caffeine in coffee works by blocking adenosine receptors in the brain, which reduces feelings of tiredness and increases alertness.
According to the Mayo Clinic, moderate coffee consumption of 3-4 cups per day can provide health benefits like reducing the risk of type 2 diabetes, Parkinson's disease, and liver disease. The antioxidants in coffee may also help protect cells from damage.
However, too much caffeine can cause jitteriness, anxiety, and disrupted sleep patterns. The Mayo Clinic recommends limiting coffee intake to 400mg of caffeine per day, which is equivalent to about 4 cups of brewed coffee.
To get the focus enhancing benefits of coffee without going overboard on caffeine, aim to stick to 1-2 cups spaced out during the first half of the workday. Choose smaller coffee sizes like 8 oz rather than large 16+ oz options.
Coffee can be a healthy office drink choice when consumed in moderation. The key is sticking to reasonable amounts to avoid excessive caffeine intake.
Sparkling Water
Sparkling water, also known as carbonated water or seltzer water, has become a popular drink option for office workers. Sparkling water provides the refreshing bubbly texture of soda, but without the added sugar. According to Healthline, sparkling water is just as hydrating as regular water[1]. The carbonation creates a more interesting drinking experience, without compromising on health benefits.
Sparkling waters often come in a variety of fruity flavors, like lemon, lime, and grapefruit. This adds some taste while keeping calories and sugar minimal. The flavored varieties can satisfy a craving for something more than plain water, while remaining office-appropriate. The subtle fruit flavors and fizzy carbonation provide sensory interest without going overboard on sweetness or caffeine like soda or energy drinks.
Overall, sparkling water strikes a nice balance - more flavorful than plain water but healthier than sugary sodas. The carbonation makes it feel special enough for workday sipping.
Coconut Water
Coconut water is a natural source of hydration that also provides important electrolytes like potassium, sodium, calcium, and magnesium. As an isotonic beverage, coconut water can help replenish fluids and electrolytes lost during exercise or on hot days (1).
The electrolyte content in coconut water makes it beneficial for rehydration and exercise recovery. After an intense workout, coconut water can help restore electrolyte balance and fluid levels in the body. Studies show coconut water is just as effective as commercial sports drinks for rehydration (2).
Coconut water is also a good source of potassium. One cup contains over 600 mg of potassium, fulfilling 12% of the recommended daily intake. Adequate potassium intake helps reduce blood pressure and the risk of heart disease and stroke (3).
Sources: (1) https://pharmeasy.in/blog/11-incredible-health-benefits-of-coconut-water/ (2) https://www.goodhousekeeping.com/health/diet-nutrition/a33606419/coconut-water-health-benefits/ (3) https://www.linkedin.com/pulse/coconut-water-unveiling-health-benefits-risks-edgar-s-martinez-h6zzeFruit-Infused Water
Fruit-infused water is a flavorful, customizable way to drink more water. By adding slices of fruits like lemon, lime, orange, watermelon, strawberry, or cucumber to water, you can create a refreshing and tasty beverage. The fruits infuse the water with subtle flavors and provide some health benefits without adding calories or sugar.
The possibilities for combinations of fruits to use in infused water are endless. You can tailor it to your own taste preferences with your favorite fruits. Citrus fruits like lemon and lime are popular choices for their zesty flavor. Berries like strawberries and raspberries add sweetness. Melons like watermelon provide hydration. Herbs like mint and basil can also be used for aromatic flavors.
One of the main benefits of fruit-infused water is that it encourages people to drink more water. The flavor makes plain water more appealing. Staying hydrated is important for overall health. According to the Mayo Clinic, adequate water intake can help with digestion, circulation, cognition, and more.
The fruits also add some extra vitamins, minerals, and antioxidants to your water. For example, lemon provides vitamin C. Orange offers folate and potassium. Cucumber contains vitamin K. While the amounts are relatively small, it can contribute to your daily nutrient intake.
Fruit-infused water is simple to make. All you need to do is add sliced fruits to a pitcher or bottle of water and allow time for the flavors to infuse. Then enjoy sipping on the fruity water all day long. It's a tasty way to drink more water without adding any artificial ingredients.
Smoothies
Smoothies are a great option for an office drink. They provide nutrients from fruit, yogurt, and milk to give you an energy boost. Smoothies tend to be thicker and more filling than juices. The thickness comes from using the whole fruit or vegetables, including the fiber-rich pulp. This helps smoothies keep you satisfied longer than lighter drinks.
Smoothies are customizable to your tastes and dietary needs. You can pack in your favorite fruits, vegetables, yogurt, milk, seeds, nut butters, protein powders, and more. Blend up a tropical smoothie with mango, pineapple, and coconut milk. Or make a green smoothie with spinach, kale, banana, and almond milk. Berry smoothies with strawberries, blueberries, raspberries, and yogurt are delicious and nutrient-dense.
Having a smoothie can be a great way to get in fruits, vegetables, protein, fiber, and healthy fats during your workday. The variety of ingredients you can add means you can craft a smoothie to give you the specific vitamins, minerals, and nutrients you need. Smoothies provide lasting energy and fullness to power you through the workday.
Juices
Freshly squeezed fruit and vegetable juices can be a refreshing and nutritious choice during office hours. Juices like orange, apple, carrot, beet, spinach, kale, celery, ginger, and combinations provide concentrated amounts of vitamins, minerals, antioxidants, and phytochemicals (CNN, 2014). This allows you to easily consume nutrients from several servings of produce in one sitting.
The fiber is removed during the juicing process, so juices digest rapidly and deliver nutrients efficiently. However, the lack of fiber means juices don't provide the same satiety as whole fruits and veggies. Enjoy juices in moderation to avoid excess sugar and calorie intake (CNN, 2014).
Look for juices without added sugars or preservatives. Make your own juices using a blender, juicer, or citrus press for the freshest taste and nutrient content. Mix and match your favorite fruits and veggies for a customized nutrient boost.
Conclusion
When choosing drinks for the office, it's important to consider hydration, energy, focus, and avoiding too much sugar or caffeine. The best options include water, tea, coffee, sparkling water, coconut water, fruit-infused water, smoothies, and juices. Water should be the foundation of your hydration, with herbal teas and black coffee providing a boost of energy and focus without going overboard on caffeine. For more flavor, try sparkling waters, coconut water, or making your own fruit-infused water. Smoothies and juices can provide nutrients, but watch the sugar content. Overall, aim for a balance of hydration, energy, and nutrition from your office drinks.
