Hydration management in the workplace is key to maintaining physical and mental health, which plays a direct role in productivity. While coffee is often the go-to choice for many workers to maintain focus, excessive consumption can lead to problems such as dehydration and daytime fatigue, known as the afternoon crash. Therefore, it is important for employees to balance caffeine consumption with water to keep the body optimally hydrated.
According to research, the human brain is made up of about 73% water, and even a slight decrease in water content in the body, about 1-2%, can cause a decrease in concentration and critical thinking ability. This mild dehydration can also slow down reactions and make employees feel tired or experience brain fog. Research also shows that productivity can increase by up to 14% simply by keeping the body hydrated throughout the day (Hydrus Edge, 2020).
Consume coffee wisely
However, this does not mean that coffee should be avoided completely. Judicious consumption of coffee is still beneficial, especially for improving alertness in a short period of time. According to the Harvard T.H. Chan School of Public Health (2023), consumption of up to 2-3 cups of coffee per day is safe for most adults and can support cognitive function without causing adverse effects. The key is to limit consumption and balance it with adequate water intake to prevent dehydration and negative effects of caffeine such as restlessness or sudden energy dips.
How to balance coffee and water consumption
- Limit Coffee Consumption
Consume only 2-3 cups of coffee per day and avoid drinking coffee in the afternoon to reduce the risk of insomnia and anxiety. You can choose coffee without sugar or creamer to avoid excess calories.
- Use the “One to One (Satu Banding Satu)” Pattern
For every cup of coffee you drink, make sure you drink one glass of water afterward. This helps to replace the body fluids lost due to the diuretic effect of caffeine.
- Utilize Hydration Reminder App
Nowadays, there are many apps to remind you to drink water, such as water trackers. If it’s hard to remember to drink water, use a hydration reminder app on your phone. These apps can help you ensure your water intake is adequate throughout the day.
By implementing this strategy, you can maintain the benefits of coffee without the risk of dehydration and reduced performance. The right balance of coffee and water not only supports productivity but also helps you stay healthy and focused throughout the day.
