Staying hydrated is one of the simplest yet most powerful ways to maintain good health. While most people are familiar with the standard advice of drinking seven to eight glasses of water a day equivalent to 1.5 to 2 litres it’s not just about the amount you consume. Timing also plays a crucial role in how effectively your body benefits from water.
Spreading your water intake throughout the day helps maintain optimal hydration without overloading your system. Drinking too much water in one sitting can be harmful and may lead to a rare condition known as hyponatraemia, where sodium levels in the body drop dangerously low. This can impair how muscles and nerves function. So, it’s better to sip gradually and respond to natural thirst signals. A good indicator of hydration is pale straw-coloured urine.
Understanding when to drink water can maximise its benefits and align with your body’s natural rhythms. Here are seven key times you should be reaching for your water bottle:
1. After waking up
Your body becomes dehydrated overnight, so drinking water first thing in the morning helps kickstart your organs and sharpen your brain for the day ahead.
2. Before meals
Consuming water about 30 minutes before eating can aid digestion and prevent overeating by making you feel fuller.
3. Before and after exercise
Physical activity leads to fluid loss through sweat. Hydrating before, during, and after a workout helps regulate body temperature and sustain energy levels.
4. Before a bath or sauna
Hot environments can cause a drop in blood pressure. Drinking water beforehand helps stabilise it and reduces the risk of dizziness or fainting.
5. When feeling tired
Even mild dehydration can cause fatigue and lack of focus. A glass of water can help re-energise and restore mental clarity.
6. Before bedtime (in moderation)
A small amount of water before sleep replenishes lost fluids without disturbing rest with frequent trips to the bathroom.
7. When unwell
Illnesses such as fever or vomiting accelerate fluid loss. Increasing water intake helps the body recover and maintain balance.
By paying attention to both how much and when you drink water, you can optimise hydration and improve overall health.
