If your desk is regularly filled with your trusty water bottle, a half-finished iced tea, and a chilled juice, chances are you think of yourself as a messy and an unorganised individual, but it is for good reasons.

According to the online audience, mixing things up when it comes to staying hydrated might actually be the way to go. TikTok’s viral Three Drinks Theory has taken over the platform, with creators and viewers debating whether this approach to hydration holds any real value.

 

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The Three Drinks Theory

The idea is simple: instead of sticking to just one type of drink throughout the day, you rotate between three distinct options that each offer unique benefits. This approach can keep the body balanced by providing a variety of nutrients, preventing flavour fatigue, and avoiding overconsumption of one ingredient, such as caffeine or sugar. Whether the drinks are hydrating water, energising tea, or any fun drink, the rotation method helps maintain a healthy balance and supports overall wellness.

Drink not only to quench your thirst but for healthy ageing. Healthy ageing and hydration? Yes, you read it right. A 2023 study published by the National Institute of Health even found that staying hydrated may actually be linked to healthier ageing and fewer chronic conditions.

 

The three drinks theory quite literally means having three drinks on the go at once.

• A hydrating drink: Mango thandai is just your classic water.
• A fun drink: think a squash, juice or something with flavour or bubbles.
• An energising drink: tea and coffee are the obvious caffeinated beverages here, but any other energising drink, like coconut water or lemon water, or adaptogenic coffee smoothie could also fill this slot.

 

Related story: Drinks to Keep Hydrated this Summer

 

UR.Life’s Recommendation For The Three Drink Theory 

While mild dehydration might not be a major health issue, research shows that being thirsty can be surprisingly distracting. Quenching that thirst could help you get back to your tasks and leave the office on time. Even if you’re not thirsty, many people report feeling more focused and alert after a sip of water. So, water should definitely be the backbone of your desk drinks.

Then there’s caffeine. It’s a lifesaver when you're feeling a bit sleepy. Studies show it can help perk up people who are moderately tired—like when you underestimated how filling your lunch was and now find yourself drifting into a food coma at your desk. Maybe you stayed out a little too late last night and need that coffee to shake off a headache. Or, maybe you’re just so tired from life itself that you crave a Diet Coke for that little jolt. Either way, caffeine deserves a spot in your desk lineup.

The real magic happens when you complete your desk-beverage trio. This third drink is your wild card, a little moment of personal pleasure during a day that often feels out of your control. It's why people go a bit overboard with workplace snacks—things like popcorn or cookies offer a brief escape, a chance to step away from work and do something purely for themselves. Since many offices only offer water and coffee, finding that third drink gives you an excuse to step out, even if it’s just a quick trip to the corner store. These small, regular joys can make a big difference in your day. Whether it’s a mango shake or a green juice, that little boost of something different can remind you that there’s still some life left outside the cubicle.

The Three Drink Theory can indeed be an effective way to stay hydrated and maintain a balanced approach to your daily beverage intake. Simply by rotating between a hydrating drink, an energising beverage, and a fun drink, you can prevent flavor fatigue, avoid overconsumption of caffeine or sugar, and support overall wellness. However, it’s important to keep in mind that sugar intake should be monitored—too much can counteract the benefits of hydration. Ideally, the bulk of your drinks should be classic water to ensure proper hydration without the added sugars. By keeping this balance in check, the Three Drink Theory could be a fun and healthy way to stay refreshed and energized throughout your day.

 

Need all your wellness solutions in one place? A whole new world awaits just a click away.