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Drinking Water Improves Job Performance

Drinking Water Improves Job Performance

Post By: Celeste McLaughlin, Ergonomics Manager
Produced by: Solutions Northwest, Inc. (Ergonomics Experts serving Washington, Oregon, and California)
Ergonomics Tips: Drinking Water Improves Job Performance
Drinking Water Improves Job Performance

“If you’ve noticed more joint pain and stiffness as you’ve gotten older, you may be overlooking a critical cause that most people don’t realize can affect joint health: hydration (or lack thereof).”  Dr. Williams

The water cooler is your friend. Whether you’re sitting in an office or walking the floor of a warehouse, you should always stay hydrated at work. Water will not only keep you from being thirsty, it will also provide you with health benefits and help keep you and your workers productive at work.

Learn how drinking water helps you become a better worker and just how much water should you should drink.

The benefits of water

According to organicfacts.net, the health benefits of drinking water include “the maintenance of energy levels, body temperature, metabolism, and breathing. It helps in the prevention of constipation, heartburn, migraines, gastritis, ulcers, kidney stones, cardiovascular disorders, rheumatoid arthritis, backaches, and osteoporosis.” Water also plays important roles in kidney function and skin care.

The key takeaway is that water can help you boost your energy. It may be time to consider switching from the daily coffee or energy drink to focusing on staying hydrated for that extra energy boost at work.

How much water should you drink per day?

Consuming half your body weight in ounces of water every day is recommended. For example, if you weigh 150 pounds, you should drink 75 oz. (7 ½ cups) of water every day. If it’s hot, or you are exercising you should up your water intake. When drinking something dehydrating such as a caffeinated drink or a glass of alcohol, it is recommended to drink 1.5 oz. of water for every oz. of caffeinated drink or alcohol you’ve consumed.

Remember, you don’t have to pour a glass of water to consume water, as 20% of our water intake can be fulfilled by a proper diet rich in fruits and vegetables.

How do you know if you’re not getting enough water?

If you experience any of these symptoms, try drinking more water:

  • Fatigue
  • Headache
  • Lightheadedness
  • Dark under eye circles
  • Dry mouth
  • Dry skin
  • Constipation
  • Dizziness
  • Irritability and confusion
  • Dark colored urine
  • Heat exhaustion
  • Kidney stones
  • Rapid heart beat
  • Shriveled dry skin which lacks elasticity

In Conclusion

Drink plenty of water at work. Water is usually provided by most employers for free and is much cheaper than coffee (if you must buy it bottled). If there are no water coolers in your workplace, speak with an office administrator or supervisor to see if management will install one for you. Remember to always consult with your doctor to rule out a possible underlying cause of pain at work.

Hopefully these ergonomics tips can help keep your workplace a safe work place. For more guidance on all work related health and safety issues, visit SolutionsNW.com or Contact Us for more information.

Be sure to subscribe to our blog for more ergonomics tips from Solutions Northwest Inc., ergonomics consultants located in Washington State, Northern California, Oregon, Seattle, Olympia, Tacoma, and Portland.

 

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5 Healthy Habits for Workplace Coffee Drinkers

5 Healthy Habits for Workplace Coffee Drinkers

Post By: Celeste McLaughlin, Ergonomics Manager, Arcata, CA
Produced by:
Solutions Northwest, Inc. (Ergonomics Experts serving Washington, Oregon, and California)

5 Healthy Habits for Workplace Coffee Drinkers
Healthy Coffee Habits
1.6 billion cups of coffee are consumed worldwide every day.” – International Coffee Organization

Coffee is a popular way to stay alert at work. According to a recent survey, 43 percent of workers say that they are “less productive if they go without coffee.” According to Medical News Today when consumed in moderation, coffee may also have health benefits “from helping prevent diabetes to lowering the risk of liver disease.”

However, too much of anything can have its problems. The Mayo Clinic states: “consuming more than 500-600 mg of caffeine a day may lead to insomnia, nervousness, restlessness, irritability, an upset stomach, a fast heartbeat and even muscle tremors, and even moderate amounts of caffeine may lead to negative health effects.”

Knowing there are both risks and benefits to using coffee in the office or workplace, try the following tips to help you enjoy coffee in a healthy way.

5 Healthy Habits for Workplace Coffee Drinkers:

  1. Bring healthy sugar alternatives from home. Sugar can be a major culprit in the negative side effects of drinking coffee. The USNews suggests: cinnamon, unsweetened cocoa powder, vanilla or nut extracts, unsweetened vanilla almond or soy milk, coconut milk, and coconut cream as healthy sugar alternatives.
  2. Choose the best time of day to drink coffee. The caffeine in coffee is a stimulant, which may be great for staying alert, but could lead to trouble sleeping or insomnia if you drink too much or drink it too late in the work day. Try only having coffee at the beginning of your work day or see if you can make it until lunch before having your first coffee of the work day.
  3. Eat before you drink coffee. Drinking coffee on an empty stomach may actually be lowering your energy levels for the day. As PubMed.gov explains: your body releases insulin in response to caffeine, which causes a drop in blood sugar and leaves you feeling tired. To counter this, you should eat a meal either during or after your coffee consumption.
  4. Determine a healthy caffeine intake for your body. For healthy adults with no medical issues, Caffeine Informer suggests “300mg-400mg of caffeine (1-2 cups of coffee) can be consumed daily without any adverse effects.” However, not everyone is the same and outside factors (pregnancy, for example) should be considered, be sure to consult with your doctor about your needs.
  5. Take your coffee break with your co-workers. According to a MIT study: “employees who take coffee breaks together demonstrate an overall improvement in their productivity. These breaks create a forum within which employees can share both personal and work-related experiences. Allowing employees to take these breaks together showed a lift in overall performance.”

Hopefully these tips can help you enjoy coffee while remaining health conscious. For more guidance on all work related health and safety issues, visit SolutionsNW.com or Contact Us for more information.

Be sure to subscribe to our blog for more ergonomics tips from Solutions Northwest Inc., ergonomics consultants located in Washington State, Northern California, Oregon, Seattle, Olympia, Tacoma, and Portland.

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