On the subject of water, it could really feel like we’ve heard (and tried!) all the pieces. Drink eight glasses a day, eat your water, water alone isn’t sufficient. Whereas the jury continues to be out on a few of these wellness “guidelines,” we will all agree: staying hydrated ought to be high of thoughts. However… do you know there are particular factors throughout the day which might be the very best time to drink water? Sure, actually.
In reality, ingesting water at these instances may even enhance your general well being and cognitive functioning. When you’re like me, you’re in all probability pondering to your self, “Water is water, I would like it irrespective of the time of day!” Whereas that is technically true, analysis exhibits that you would be able to truly take in extra of water’s well being advantages and enhance your inner processes by ingesting it at optimum instances all through the day.
Science exhibits that ingesting water on the right instances of day will help forestall frequent issues akin to abdomen ache, IBS, bloating, fatigue, overeating, hypertension, constipation, and even coronary heart assault and stroke.
The Greatest Time to Drink Water to Help Optimum Well being
On the flip aspect, there are additionally sure instances of day when it’s suggested to forego the H2O since our our bodies are busy and wish all inner roadways clear to do their work. So, it’s time to maximise water’s effectiveness and reap all of the well being advantages that nature’s long-standing MVP has to supply. Forward, uncover the very best instances of day to drink (and to not drink) water.
Editor’s Word: The views expressed on this article replicate these of the writer and are meant to share concepts and spark a dialog that can empower ladies to be proactive of their well being. As at all times, in relation to issues of well being, we encourage you to do your analysis, do what’s best for you, and discuss along with your physician so that you could create a plan that’s optimum for you.
Do: Drink Proper When You Wake Up
Your first glass of water ought to be proper once you get up. Ingesting water on an empty abdomen within the morning can do wonders for our our bodies, each internally and externally. In reality, ingesting two semi-warm glasses of water very first thing within the morning is an historic Japanese day by day ritual. The routine has been attributed to the well being, magnificence, and longevity of its folks. (Good day #skingoals.)
A glass or two of water very first thing within the AM helps prime your mind and physique for the day. It additionally removes any toxins and cussed free radicals which have gathered in your circulatory system in a single day and helps clear and purify your physique’s inner organs. World’s best two-minute detox? Contemplate it finished.
Professional Tip: For finest outcomes, attempt to not eat something till 30-40 minutes after ingesting. That is when the physique hydrates and energizes the cells with new oxygen.
Do: Drink Earlier than You Eat
Drink a glass of water half-hour earlier than any meal. It is a key behavior that helps digestion. Not solely does the water put together your intestines for the meals coming down the pike, however it additionally prevents you from over-eating for the reason that water strains your abdomen and makes you are feeling fuller sooner.
In accordance with Ilana Muhlstein, MS, RDN, who’s a part of the manager management group for the American Coronary heart Affiliation and leads the Bruin Well being Enchancment Program at UCLA, consuming water earlier than a meal can create a way of fullness and cut back your urge for food. She tells The Thirty, “Once you take one thing heavy, like 16 ounces of water, it actually provides this weight and heaviness in your abdomen, and it fully quiets that sense of urgency since you’re satisfying that starvation hormone. It results in this sense of calmness and fullness.”
Don’t: Drown Your Abdomen Throughout Mealtime
A typical mistake folks make (myself included) is gulping down water throughout and instantly after consuming. As a result of we take in water finest when our stomachs aren’t filled with meals, ingesting heavy quantities of water throughout or instantly after a meal dilutes the pure juices that help in digestion. It’s really useful to drink one glass of water half-hour earlier than, throughout, and after a meal—however no extra. It will enable your digestive system to do its factor with none moist and wild distractions and can assist your physique take in the vitamins extra effectively.
Ali Miller, RD, CDE integrative dietitian and proprietor of Naturally Nourished, tells Prevention: “Extreme liquids throughout meals can result in bloating, indigestion, and even nutrient malabsorption.”
Professional Tip: Stopping for small sips throughout a meal slows down the pace at which you eat, inflicting you to eat much less general. Consuming at a slower pace lets you test in along with your starvation alerts and often makes a meal extra satisfying. And everyone knows having fun with what you eat is a giant a part of sustaining a balanced weight loss program and, most significantly, a cheerful life.
Do: Drink Earlier than (and After) a Exercise
Relying in your physique’s fluid ranges on the time, it’s possible you’ll want a number of glasses of water earlier than you hit the gymnasium to guard in opposition to dehydration throughout your exercise. Once we sweat, we lose each water and electrolytes, so it’s vital to drink a minimum of eight ounces of water beforehand to preemptively change the fluids misplaced via sweat and humidity throughout train.
Professional Tip: Following vigorous train, it’s possible you’ll have to drink a number of ounces of water to replenish very important fluids misplaced all through your exercise. The quantity you’ll want relies on your weight, well being, and whether or not you exercised in scorching or humid circumstances—particularly for lengthy intervals—amongst different components.
Don’t: Drink Too A lot Throughout a Exercise
Maintain your self hydrated whereas exercising, however keep away from ingesting an excessive amount of. Extra water consumption throughout your exercise will cut back sodium focus in your physique and deplete your pure electrolytes, leading to fatigue or worse.
Only a few small sips (sufficient to coat your mouth and throat) throughout your exercise’s relaxation intervals will preserve you hydrated and your power ranges secure. You wish to keep away from over-hydrating and diluting your pure power. The very best factor to do? Take heed to your physique.
Do: Drink Earlier than Bedtime
If you’re hydrated earlier than going to mattress and sleeping, it’s possible you’ll decrease your threat of coronary heart assault and stroke, as dehydration elevates the chance components for heart problems. In reality, in accordance with a research within the European Journal of Vitamin, dehydration can impair vascular operate virtually as a lot as smoking a cigarette.
Stavros Kavouras, affiliate professor and coordinator of the Train Science Program on the College of Arkansas, mentions within the research, “You can be mildly dehydrated with out understanding it whilst you have endothelial impairment much like smoking a cigarette. The diploma of dehydration when these adjustments happen is at lower than two % dehydration, which is across the threshold when folks begin feeling thirsty.”
Dehydration can even adversely have an effect on your temper, which in flip can throw your general sleep cycle out of whack. And isn’t that cause sufficient to have a glass earlier than mattress?
Professional Tip: Attempt to drink your final glass of water about an hour earlier than mattress in the event you can. You’ll save your self a middle-of-the-night journey to the toilet!
Do: Drink When You’re Drained
Ingesting a glass of water once you really feel drained will assist energy up your mind. As a result of your mind consists of 75% water, ingesting a glass or two once you’re feeling sleepy will assist replenish very important fluid ranges and enhance cognitive functioning. Drink a glass of water in the event you’re feeling drained at work or if in case you have a giant presentation arising and have to focus. When you have a hankering for a nap however can’t take one, drink a glass of cool water as a substitute.
Professional Tip: Do you know that fatigue is among the major indicators of dehydration? Due to its capacity to maneuver shortly all through the physique and on to the mind, ingesting water can provide the enhance you want earlier than a giant assembly or once you’re on deadline and didn’t get as a lot shut-eye as you’d want. Pure caffeine? We’ll take it!
Do: Drink When You’re Sick
Even when optimum well being is the objective, sickness occurs to everybody. In case your physique is sick with the flu or an analogous virus, staying hydrated is vital. Sure signs like vomiting and fever can result in dehydration, so that you wish to keep on high of your water consumption in the event you’re feeling underneath the climate. Staying hydrated will assist along with your restoration, and get you again to feeling like your finest self sooner.
This publish was final up to date on April 14, 2025 to incorporate new insights.
