Coffee vs. water: finding the right balance at work

From kickstarting an early morning to lifting you out of an afternoon slump, caffeine can invigorate you at work. In fact, two-thirds of American coffee consumers say they drink coffee for its energy boost. The trick, however, is to balance your caffeine fix with plenty of water to stay hydrated and maintain your health.

Learn to find the middle ground between coffee vs. water during your workday. This article explores how caffeine works as a stimulant, the importance of hydration for wellness and tips on achieving the right coffee-to-water ratio so you can be productive and healthy at work.

Caffeine and water in the workplace

A cup of coffee can awaken your senses with its rich, bold taste. But it’s the caffeine in the drink that gives you an energy buzz. Caffeine works by blocking a chemical in the brain known as adenosine. Because adenosine slows nerve activity, caffeine creates the opposite effect — stimulating the nervous system and making you feel more alert. A cup of coffee can eliminate fatigue and improve your ability to focus on tasks.  

How intensely you feel the caffeine depends on the dose. The stimulant improves alertness to a point, but when you’ve had too much caffeine, performance decreases. You may feel tense, nervous, anxious and jittery. The effects also depend on how tired you are. If you’re already feeling rested and productive, caffeine may have a stronger effect than if you’re exhausted from an all-nighter. 

That’s why it’s important to find a happy medium between caffeine and water. The U.S. Food and Drug Administration (FDA) suggests most adults limit caffeine intake to 400 milligrams a day, which is about 3-4 cups of coffee. Keep in mind that while decaffeinated coffee has less caffeine, there can still be 2-15 milligrams per cup, according to the FDA. 

The importance of staying hydrated at work

While you might look forward to your daily cappuccino, your body relies on water for optimal health. Water moves nutrients around the body, flushes toxins and waste, regulates temperature and blood pressure and protects your joints and organs.

Staying hydrated at work is also important for productivity. If you don’t consume enough water, you can experience headaches, fatigue, irritability and poor concentration. If you feel thirsty or have dark-colored urine, you’re likely not drinking enough water.

On average, men should drink 12 cups of water a day, and women should take in about 9 cups. The amount of fluids you need to stay hydrated also depends on the weather and physical activity. You likely need more water on hot days and after exercising.

Can I count coffee as water intake?

Coffee is mostly water and counts toward your water intake. In fact, any fluids can hydrate you, as well as foods such as soups, stews, fruits and vegetables.

Does coffee hydrate you?

While caffeine has a diuretic effect, coffee consumed in moderation has similar hydrating effects to water.

Striking the right balance between coffee vs. water

Whether you’re drawn to coffee because you like its taste or want a pick-me-up during the day, make a conscious effort to balance your java with water for overall health and wellness. Coffee can provide necessary fluids, but you may not want the extra caffeine. Experts recommend choosing water more often.

How much water do I need if I drink coffee?

When it comes to coffee and hydration, consider a 1:2 coffee-to-water ratio to boost your water intake. This means if you have a cup of coffee, drink 2 cups of water. 

Here are tips to incorporate more water into your day:

• Keep a refillable water bottle at your desk: You’ll be reminded to take a sip when you see your bottle. 
• Take scheduled water breaks: Make it a habit to have water when you get to work, during breaks and before you leave for the day.  
• Visit the water cooler regularly: Stop at the office water dispenser every time you get up from your desk.
• Have smaller doses of caffeine: Visiting the break room? Pour yourself a half-cup of coffee instead of a full one, and bring it back to your desk with some water.

Creating a hydration-friendly workplace

Companies can boost productivity, wellness and satisfaction by encouraging hydration at work. Provide high-quality coffee for employees craving an energy lift, and make water readily available so it’s an easy beverage choice.

Here are simple ways to integrate coffee and water in the workplace and help teams develop healthy hydration habits:

• Create convenient water stations throughout the office: These hydration zones can offer still and sparkling water options. Put out slices of lemon or cucumber for those who want to add flavor to their drink. Bottleless water coolers with built-in filtration capabilities are ideal for keeping teams hydrated without the hassle of storing or replacing bottles. They’re also more sustainable and cost-effective for long-term use.
• Place pitchers of water in conference rooms: Staff are more likely to sip water during meetings if it’s at their fingertips and they don’t have to leave the room for a refill.
• Keep hydration top of mind: Run wellness workshops, create signs reminding employees to drink water and highlight the benefits of hydration in the company newsletter. You can also organize fun competitions and ask staff to track their water intake. 
• Satisfy coffee cravings: An estimated 75% of American adults drink coffee. Set up a coffee bar at the office so employees can enjoy a cup at any time. Provide a quality coffee machine with different types and flavors of coffee and a variety of sweeteners and syrups. 

Making informed decisions for hydration at work

Your teams spend their days juggling meetings, deadlines and important tasks — make it effortless for them to stay hydrated at work. They’ll appreciate the convenience of a coffee bar when they need a quick boost and a water cooler to stay healthy and quench their thirst. Take our quiz to find the best water cooler, sparkling water cooler, or coffee machine for your workplace.