Fit for Work

Helping Teams Thrive

By Sean Willers
Personal trainer, health coach and founder of Willers Fitness

Most leaders are always looking for ways to sharpen their edge, with better strategies, productivity hacks and smarter time management. But there’s one simple, game-changing habit that gets overlooked all the time: drinking enough water.

It sounds basic, but hydration plays a massive role in how sharp, focused and energised you feel. Even mild dehydration can slow your reaction time, cloud your thinking and drain your energy. And if you’re leading a team, running a business or making big decisions daily, you can’t afford to run on empty.

How Hydration Affects Cognitive Function

Your brain is about 75% water, so it makes sense that even a little dehydration can mess with how it works. Research shows that just a 1-2% drop in hydration can make it harder to concentrate, solve problems and think critically.

Ever found yourself feeling foggy in a meeting or struggling to make a decision? There’s a good chance you were just dehydrated. When you’re low on water, your prefrontal cortex — the part of your brain responsible for focus and decision-making — doesn’t function as well.

Try this: Start your day with a full glass of water before reaching for coffee. Keep a bottle on your desk and sip throughout the day. You’ll notice the difference.

The Link Between Hydration and Energy Levels

We all hit that midday slump now and then. A lot of people turn to caffeine to push through. But often, the real problem isn’t a lack of coffee but water.

When you’re properly hydrated, your blood flows better, your brain gets more oxygen and your body stays energised. This means you stay sharper, avoid the afternoon crash and feel more switched on throughout the day.

Try this: Before reaching for that extra coffee, drink a glass of water and wait 10 minutes. You might be surprised how much it helps.

Hydration and Stress Management

Ever feel more irritable or overwhelmed than usual? Dehydration could be playing a role. When your body is low on water, it releases more cortisol, the stress hormone that makes everything feel harder than it needs to be.

Drinking enough water helps keep stress levels in check and stops your nervous system from going into overdrive.

Try this: Keep track of how much water you’re drinking, especially on stressful days. It’s a small change that makes a big difference.

Boosting Mental Clarity and Communication

Clear thinking leads to clear communication. Whether you’re leading a meeting, negotiating a deal or presenting an idea, you need your brain firing on all cylinders. But when you’re even slightly dehydrated, you’re more likely to struggle with word recall, slower thinking and brain fog.

Try this: Next time you’re prepping for an important meeting, make sure you’re well-hydrated. You’ll feel more confident, and your thoughts will flow better.

Simple Ways to Stay Hydrated

Drink regularly: Aim for at least 2-3 litres of water a day, adjusting based on activity levels.

Set reminders: If you tend to forget, use phone alarms or an app to remind yourself to drink water throughout the day.

Make it enjoyable: If plain water feels boring, add lemon, cucumber or mint for some flavour.

Balance with electrolytes: If you exercise a lot or sweat heavily, replenish electrolytes to keep your hydration levels balanced.

Eat your water: Foods like watermelon, cucumbers and oranges also help keep you hydrated.

Hydration is one of the easiest ways to boost your performance, yet most people don’t drink enough water. If you want to make better decisions, stay focused and have more energy throughout the day, start by fixing your hydration.

Small habit, big impact. Make it a priority, and you’ll see the results for yourself.