on September 22, 2026

How to stay hydrated at the office and when travelling

On training days, you think about drinking. On desk days and travel days, you often forget. Meetings run into each other, flights leave early, and suddenly it is 4 pm and you have had one coffee and half a glass of water.

These are the days when simple habits matter most.

How much do you need?

EFSA sets an adequate total water intake of 2.0 litres per day for women and 2.5 litres per day for men. That figure includes water from all drinks and from food, and it applies to moderate temperatures and moderate activity. Hot weather, training and travel can push your needs up.

You do not need to measure every glass. Thirst and the colour of your urine are useful everyday guides. Pale yellow is a good sign. If you have a health condition that affects how much you should drink, follow the advice of your doctor.

At the office

The office is not a hard place to drink. It is just an easy place to forget. A few ideas that work:

Keep a bottle on your desk, in your line of sight. If you have to get up to find a glass, you will drink less.
Link drinking to things you already do. A glass when you sit down in the morning, one with every coffee, one before each meeting.
Refill at fixed moments, for example before lunch and mid-afternoon.
Have a drink with lunch, even if it is quick.
Heated rooms in winter and air conditioning in summer make the air dry. Notice it, and drink a bit more on those days.

Food helps too. Soups, fruit, vegetables and yoghurt all bring water to your day, along with potassium and magnesium.

The afternoon dip

Many people know the mid-afternoon slump. It can have lots of causes: a short night, a heavy lunch, too many hours on a screen. Before reaching for another coffee or something sweet, try a glass of water, a short walk and a few minutes away from your desk. It is a simple reset, and it costs nothing.

On the plane

Cabin air is dry, flights are long, and it is easy to avoid drinking so you do not have to climb over your neighbour. A few tips:

Bring an empty bottle through security and fill it before boarding.
Drink a little at regular moments rather than a lot at once.
Book an aisle seat on long flights if you can. It makes getting up much easier.
Go easy on alcohol, and keep caffeine for the right time zone.
Get up and walk the aisle when the seatbelt sign is off.

On the road and in hotels

Train rides, long drives and days of meetings in another city all break your routine. The fix is to plan a little:

Keep water within reach in the car or at your seat.
Stop regularly on long drives, and drink at each stop.
In a new city, find out where you can refill. In Switzerland, many public fountains have drinking water, and tap water is safe to drink.
Abroad, check whether tap water is safe before you drink it.
Pack your gym clothes. A short run or walk on a travel day helps you keep your rhythm.

Arriving somewhere hot

Landing in a warmer climate means more sweat, often without noticing. Give yourself a day or two to adjust. Drink more often, eat salted meals, and go easy on hard training in the heat of the day.

A can in your bag

Water is the base, every day. For the days when you sweat more or simply want something with taste, we make REVIVR. One 330 ml can brings 608 mg of electrolytes, with no sugar and no caffeine, so it works just as well at 4 pm as before an evening run.

Potassium contributes to normal muscle function and to the normal functioning of the nervous system, as part of a varied, balanced diet and a healthy lifestyle.

Magnesium contributes to a reduction of tiredness and fatigue, to electrolyte balance and to normal muscle function, as part of a varied, balanced diet and a healthy lifestyle.

Lightly sparkling, yuzu flavoured, developed in Switzerland. Easy to keep in the office fridge, and easy to pack.