Why Water Matters
Water isn’t just a way to quench thirst—it’s essential to life and fundamental to a person’s well-being. For employers, promoting hydration is a simple, cost-effective way to support productivity, focus and overall health in the workplace.
According to the Centers for Disease Control and Prevention (CDC), proper hydration helps regulate body temperature, lubricate joints, protect sensitive tissues, and prevent fatigue and confusion. These benefits are especially relevant on the job, where mental clarity, endurance and physical comfort directly affect performance.
In fact, mild dehydration—as little as a 1–2% drop in total body fluid—can impair memory, concentration and mood. The Mayo Clinic notes that even small fluid deficits can trigger headaches, dizziness and fatigue—common reasons people find it hard to function at work, school and home.
For employees in physically demanding roles or exposed to heat, the stakes are even higher. The CDC warns that dehydration can contribute to serious heat-related illnesses, such as heat exhaustion or heat stroke—making hydration a critical safety consideration in certain work environments.
In the long term, hydration supports more than just daily performance. Those who maintain healthy hydration levels are less likely to develop chronic health conditions such as heart and lung disease—and may even live longer. Water also plays a key role in kidney health, helping to prevent urinary tract infections and kidney stones, which can result in avoidable medical issues and lost workdays.
How much water is enough? There’s not a one-size-fits-all answer, but health experts provide general guidelines. The National Academies of Sciences, Engineering, and Medicine recommend a total daily fluid intake of about 15.5 cups (125 ounces) for men and 11.5 cups (91 ounces) for women. This includes fluids from water, other beverages and water-rich foods like fruits and vegetables.
To stay hydrated, it’s a good idea to drink a glass of water with each meal and between meals; before, during and after exercise; and any time you feel thirsty. However, you may need more fluids if you’re physically active, in hot/humid climates or managing certain health conditions. Additionally, older adults, those who are taking medications and women who are pregnant or breastfeeding may need additional fluids to stay hydrated.
Drinking water isn’t the only way to stay hydrated. Beverages such as milk, juice and herbal teas can contribute to your daily water intake. However, beware of soda, energy or sports drinks that may contain high amounts of added sugar.
Creating a workplace culture that supports hydration can make a meaningful difference in employee’s health and wellbeing. Consider these strategies:
Ensure easy access to drinking water, such as water stations or bottled water in break rooms, conference areas and on job sites.
Encourage regular hydration, especially during meetings, breaks or after physical activity.
Provide water-rich snacks and meals, including fruits, vegetables, broths and smoothies in cafeterias or wellness programs.
Include hydration education in wellness initiatives, newsletters and signage to build awareness of its health benefits.
Model the behavior and set the tone by keeping water on-hand and prioritizing wellness in your daily habits.
Each person’s hydration needs are different, and your doctor or dietician can help you determine the right amount of water that’s best for you every day. By promoting simple and healthy habits, employers can make a big splash in their team’s overall health and well-being.
Pacific Federal is a Zenith American company and subsidiary of Harbour Benefit Holdings, Inc.
