Water Intake for Remote Workers

Mild dehydration cuts your focus 10-15%. Most remote workers don't notice.

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How Much You Need

  • Body weight (lbs) / 2 = oz/day
  • 160 lbs = 80 oz (2.4L)
  • +12 oz per hour of exercise
  • +8 oz per caffeinated drink
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Symptoms Disguised as Burnout

  • Brain fog at 2pm
  • Headaches after screen time
  • Fatigue despite sleeping 8 hrs
  • Trouble focusing after lunch
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My System

  • 1L bottle filled 2x per day
  • 4-6 oz every 30-45 minutes
  • Paired with Pomodoro breaks
  • Tracked for 60 days: focus improved
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Calculate Your Intake

Use our Water Calculator and set up automated reminders.

Try the Water Calculator StackWaveHub