If your water intake doesn’t start flowing until late afternoon, you’re not alone. A recent survey found that over a third of working Americans don’t drink most of their water until after 3 p.m.—even though nearly 90% agree that staying hydrated early in the day sets them up for success.
So why are we starting our days dehydrated, and how is it impacting everything from productivity to energy to mood?
Coffee First, Water…Eventually
The study, conducted by Talker Research for Hint Water, looked at how hydration fits into the daily work routine—and it turns out many of us are reaching for caffeine before anything else. In fact, 37% of people said coffee is their go-to morning drink, the same percentage who opt for water.
Gen Z is leading the charge when it comes to better habits—54% of them drink water first thing. But Boomers? They’re more likely to start with coffee (48%).
By the end of the day, most people average about two cups of coffee and just five glasses of water. That adds up to around 40 ounces—well under the recommended 70+ ounces per day for healthy adults.
The Hydration-Productivity Connection
Not drinking enough doesn’t just leave you parched—it could be why your head is pounding or your to-do list feels never-ending. According to the survey:
- 63% of respondents experience regular headaches during the workweek.
- Top triggers include stress, dehydration, and fatigue.
- Most workers aim to complete five tasks a day, but only get through about two-thirds of them.
Factor in packed schedules with workouts, errands, and everything else outside of work, and it’s no wonder more than 1 in 4 feel completely burnt out by Friday.
Why Drinking Water Feels So Hard
So what’s the holdup? Half of the respondents said they simply forget to drink water. Another 32% said they get bored with plain water, and 21% don’t even have access to clean, high-quality water where they are.
But people are trying to do better:
- 46% carry a water bottle wherever they go
- 35% drink flavored water to stay motivated
- 25% enjoy switching up flavors to keep it interesting
- 26% add powders or enhancers to their water
Hint Water’s CEO, Michael Pengue, summed it up: “When you’re juggling work, wellness, and life, water is one of the easiest wins—but only if it’s something you actually enjoy drinking.”
Your Simple Wellness Reset
Want to feel better, think more clearly, and maybe even hit that full to-do list? Start your day with water. Not a full-on overhaul—just a glass or two before your first coffee. Better hydration leads to better focus, more energy, and fewer afternoon crashes.
Healthy habits don’t have to be complicated. Sometimes, it’s as simple as a sip.
Related: 6 Things to Do After a Workout
