Hydration is important all year round, even during the cold winter months. Use the checklist below to help you stay hydrated at work.

Before Work

Drink 17 to 20 oz of water, 2 to 3 hours before work

Drink another 7 to 10 oz, 10 to 20 minutes before work

During Work

Consume about 2 oz of water every 15-20 minutes

Take a 20 second water, rest, and/or stretch break for every 20 minutes of work

After Work

Eat carbohydrates to replenish those burned throughout work

Drink 20 to 40 oz of water to hydrate for tomorrow


Drink at least 64 oz of water

Weigh yourself before and after work to estimate how much water is needed for replenishment

Drink 24 oz for every pound lost during exercise or work

More Tips

Drink sports drinks that contain electrolytes

Drink water throughout the day, rather than all at one time for better absorption and improved performance

Urine should be closer to the color of lemonade rather than apple cider

Medical Disclaimer Always consult your physician before beginning any health program, as needs vary from
person to person. This general information is not intended to diagnose any medical condition or to replace your
healthcare professional.