Start Your Meetings With a Glass of Water: The Science of Small Rituals That Improve Performance

Rochna Poddar
May 20
4 min read

Updated: May 31

Start Your Meetings With a Glass of Water

The Hidden Power of Hydration

Your brain is about 75% water. Even a 1–2% drop in hydration can impair cognitive function, according to research published in the Journal of Nutrition (2012). That includes memory, attention, and executive function—basically everything you need to run a productive meeting.

Dehydration doesn’t just mean you’re thirsty—it can look like:

• Difficulty focusing

• Feeling “foggy” or forgetful

• Low energy or irritability

• Slower reaction times

And here’s the catch: by the time you feel thirsty, you’re already mildly dehydrated.

Now consider how most meetings begin: no check-in, no moment to settle, just a fast dive into agendas. Everyone’s mind is still halfway in their last task. Their bodies are likely under-watered. And their attention? Fragmented.

That’s why a meeting ritual of shared hydration can make a measurable difference.

What Happens When You Start With Water

1. You activate physiological presence.

A sip of water physically grounds you in the present moment. It’s a pause button—a small act of mindfulness that helps the body shift from “doing” to “being ready to engage.”

2. You support cognitive function.

In a study published in Appetite (2013), researchers found that students who drank water before an exam scored better than those who didn’t. The act of hydrating boosted memory and attention—even if they weren’t overtly thirsty.

3. You level the playing field.

This simple ritual brings everyone, from interns to executives, into the same shared moment. It’s unifying, human, and grounding. It communicates: we’re not just ticking boxes—we’re showing up, fully present.

4. You reduce stress response.

Dehydration increases the secretion of cortisol, the body’s stress hormone. A glass of water helps regulate this, especially during high-stakes conversations.

How to Introduce the Ritual (Without Making It Awkward)

Whether you’re leading a team or just showing up to meetings, you can gently introduce the habit like this:

• “Before we dive in, let’s all take a sip of water. Helps us show up sharp and hydrated.”

• Or even: “We start our meetings with hydration—it’s our version of a power-up.”

You don’t need to be rigid or formal about it. Think of it like opening the windows in a stuffy room—it’s a small reset before the real work begins.

Pro tip: Keep a bottle or glass of water in your line of sight during video calls. Just seeing it can serve as a visual reminder for the whole team.

Make It Work for You: Add-ons and Variations

Hydration is the anchor, but here are a few additional micro-rituals you can stack on for even better results:

1. One-Minute Stillness

Right after the sip, invite everyone to pause for a quiet breath or stretch. A study from Harvard Business Review shows that meetings with intentional openings lead to better participation and clearer decision-making.

2. Optional Check-In

A quick “one word to describe how you’re arriving today” helps people emotionally regulate before diving into tasks. It encourages psychological safety and empathy.

3. Screen-Free Start

Encourage everyone to look up from their screens for the first 30 seconds. Eye contact (even on Zoom) builds connection and focus.

The goal here isn’t to add fluff. It’s to create intentional transitions—moments that tell your nervous system: “Now we begin.”

What to Avoid

• Making it mandatory: Encourage, don’t enforce. The moment it becomes forced, the nervous system tenses up—defeating the purpose.

• Overexplaining: Let the habit speak for itself. You might offer the science once, but after that, just keep it light and consistent.

• Ignoring resistance: Some might roll their eyes at first. That’s okay. Stay with it. Habits need repetition and modeling, not explanation.

Long-Term Payoff: What Teams Gain

Over time, this simple act leads to:

• Improved focus and flow in meetings

• Fewer misunderstandings or reactive conversations

• More conscious leadership presence

• A sense of collective care and attention

In a 2020 workplace study by the British Psychological Society, teams that started meetings with short rituals (including shared breathing or hydration) reported higher team cohesion and reduced burnout after six weeks.

The biggest benefit isn’t just better meetings—it’s better culture.

Want to Try This? Here’s a Starter Template

Hydrated Meetings Checklist

• Keep a glass of water ready before every call or in-person meeting.

• Start with one sentence to set the tone (e.g., “Let’s begin with a sip to reset”).

• Optional: Add a one-minute check-in or breath.

• Observe the energy shift—how are people responding, contributing, showing up?

Keep a glass of water ready before every call

Final Thought: This Is About More Than Water

The act of drinking water is symbolic.

It says:

I respect this moment.

I want to be present.

I choose to care, not rush.

And from there, everything that follows—conversation, decisions, collaboration—comes from a more grounded place.

Try It This Week: Start Your Meetings With a Glass of Water

Pick three meetings this week. Just three.

Start Your Meetings With a Glass of Water. Observe how the tone shifts. And if you do try it, DM me or comment below — I’d love to hear what you noticed, and if you want help building more such micro-rituals into your day. Let’s stay connected!

If you enjoyed this blog and want more tips, insights, and behind-the-scenes content, follow me on Instagram: @rochna_poddar https://www.instagram.com/p/DJYiYc_yIUR/