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Medically reviewed by Arno Kroner, DAOM
Drinking water is vital to overall health, and staying adequately hydrated can help ensure your body functions well. But if you’re drinking water for specific benefits, such as hydration, digestion, and appetite control, certain times of day may be better than others.
1. First Thing in the Morning
Drinking at least one glass of water upon waking is an ideal way to replenish your body and hydrate for the day ahead.
During sleep, your body loses water through sweating and breathing. You can restore that water loss as soon as you wake up to ease natural low-level dehydration.
2. Before, During, and After Meals
Drinking a glass of water before a meal can help control appetite because of the way the brain interprets fullness.
The stomach has sensory mechanisms that detect stomach volume, whether from food or liquid. When the stomach stretches, it sends signals to the brain that essentially turn off feelings of hunger, allowing you to better control your appetite by telling your brain that the stomach is full.
Drinking water (particularly warm water) during or after a meal can help you break down food more effectively, allowing it to move through the digestive tract more easily. This may help with preventing gastrointestinal issues such as constipation. It can also help the body absorb more nutrients from the food you eat and support a healthy, balanced gut microbiome.
Myths About the Harms of Drinking With Meals
Some have claimed that drinking water with meals can dilute stomach acid and harm digestion. However, the stomach responds to what you consume, producing more acid if needed. Research shows that while water can temporarily dilute stomach acid, the effects typically last for less than a few minutes. More research may be needed, overall.
3. Before, During, and After Exercise
If you exercise regularly, it’s important to stay adequately hydrated for the best physical performance. Drinking water before and during exercise will ensure you are adequately hydrated to perform your workout and replace fluids lost through sweating.
Research suggests that 500 to 600 milliliters (about 16 to 20 ounces, or up to 2.5 cups) of water two to three hours before your workout is a good place to start. Try to also drink 200 to 300 milliliters (about a cup) every 10 to 20 minutes during your workout. Your needs may vary based on individual factors, including the climate you're in.
It’s also important to drink fluids after exercising to replace the fluid you lost while working out.
How Much Should I Hydrate After Exercise?
There is no hard-and-fast rule for how much water you should drink after exercise, as everyone is different. The amount can vary depending on how hard you worked out and how much fluid you lost in the process.
4. Before Bed
Drinking water before bed can also help with hydration, but it's important to be mindful about the amount and timing. Drinking too much water before bed can lead to acid reflux and the need to use the bathroom in the middle of the night, both of which can disrupt your sleep.
Generally, one glass of water before bed can help keep you adequately hydrated. There’s also the benefit of helping the body remove waste, which aids in healthy digestion.
Proper hydration is also good for the glymphatic system, which cleans and replenishes the brain and happens exclusively during sleep.
How Much Water Do You Need?
Most adults should try to drink 2.7 to 3.7 liters (about 11 to 15 cups) of water per day to avoid dehydration. It's best to spread this volume out throughout the day to reap the various benefits and to avoid consuming too much water at once. Also, about 20% of this amount may come from the food you eat, such as water-rich fruits and vegetables.
As a guideline, it may help to tailor how much water you drink based on the color of your urine, with pale yellow indicating good hydration and dark yellow indicating you need to drink more. Clear urine may mean you're overhydrated.
Read the original article on Verywell Health
