Health, Water

When is the best time for drinking water?

When is the best time for drinking water

When should you drink water?

The experts recommend a timing for particular activities such as eating lunch, doing exercise or going to bed. The following are the best times to drink water and ensure your hydration:

First thing in the morning

Starting your day off on the right foot is as simple as enjoying a glass of water first thing in the morning. If you notice that drinking water right when you get up is easier to stick to a healthy hydration habit, then perhaps drinking water regularly throughout the day is a suitable option.  Increasing your daily water intake may be especially good for:

  • improving mood,
  • brain function,
  • energy levels,

It is especially true if you are already dehydrated.

According to many studies, even minor dehydration can decrease one’s ability to focus, memory, feel anxious, and make you feel tired.

According to Krieger School of arts and sciences, drinking water before coffee helps you avoid a bleary-eyed drowsy feeling. Drinking water before going to sleep to avoid dehydration. Water can return you to your baseline if you have it now. This could also be beneficial if you take your prescription first thing in the morning. Then it’s a yes, and you should go grab your coffee. The positive news is that it counts as fluid and, though caffeinated, is a bit dehydrating; in fact, based on a prior study in 50 males, moderate doses of coffee did not have a drying effect. To be clear, though, coffee does not consider a substitution for water.

Before the time of meals

Before you start eating, drinking a glass of water can help you lose weight. Eating in this manner not only gives you a feeling of fullness but also helps you cut back on your food intake.

According to Healthline, an example of this is one study in which elderly people drank 500 mL of water 30 to 35 minutes before breakfast and discovered that eating 13% fewer calories afterward, compared to the control group.

According to Nusports, a further 50-person study showed that pre-lunch water consumption of 12.5–16.9 ounces (300–500 mL) reduces appetite and calorie intake in older persons.

Young adults reported a noticeable increase in fullness. However, there were no notable alterations in calorie intake or hunger levels. Because it has been proven that drinking water before meals can help sustain hydration, whether or not it can also help promote weight loss in younger individuals has to be studied.

According to Mitri, RDN, owner of Melissa Mitri Nutrition LLC, Connecticut, “water functions in weight management”. Many people believe that having a cup of water before a meal will help reduce overeating and make them feel fuller. The aforementioned little study revealed that those who drank water before a meal were equally as satisfied as those who didn’t drink water. The findings were presented in the journal Clinical Nutrition Research in October 2018.

Iced water is way more beneficial. According to the European Journal of Nutrition, a small study in January 2019 in which participants drank two cups of icy water, 35 degrees F, found that the chilled water made individuals eat less food than those who drank warm or hot water.

Drinking water pre-and post-workout

You lose water and electrolytes through perspiration while you work out. According to Betterhealth, getting plenty of water before and after working out is crucial to help replace any fluids you lose and keep your body hydrated.

According to NCBI, if you lose a lot of fluid throughout your workout, your physical performance and electrolyte balance could be negatively affected. To maximize performance and recovery, you should have a drink with fluids, such as water or an electrolyte drink, after you exercise.

According to Sarah Krieger, a registered dietitian nutritionist in St. Petersburg, Florida, “it is important to hydrate three days before working out”. You will also want to avoid drinking water before working out to prevent bloating and sloshing as you move. In the days coming up to difficult or severe workouts, make sure you’re getting enough water.

According to another 2019 study conducted by Cleveland Clinic in Ohio, “it was confirmed that being hydrated even by a tiny amount will lower your performance when competing in an endurance event”.

According to Mitri, “drinking a cup of water around 30 minutes prior to activity and sipping during exercise can help with workouts such as a jog outside, a speed walk in the morning, or riding a recumbent bike”. Additionally, “it is critical to replenish what you’ve lost through work out once you have finished”.

Afternoon slumps

According to Mitri, the Midday slump is rather typical; it happens around 3 p.m. Because of this slump, many individuals find it difficult to concentrate, so they obtain coffee to help them get through the day. However, this coffee choice may interfere with your sleep.

Research indicates that even coffee intake six hours before bed could disturb sleep. People reach for sugary snacks when they’re trying to keep up their energy, which leads to an energy drop after a surge in energy. Instead of resorting to these poor alternatives, aim to tackle the source of the problem, which could be dehydration.

In the January 2019 issue of Nutrients, an article describes both exhaustion and dehydration as causing several negative effects, including:

  • aggressiveness,
  • disorientation,
  • sadness.

By incorporating a water habit into your daily routine, you can avoid the ups and downs in your energy and mood.

It’s better to drink a sip or two of water before going to bed

According to Krieger, drinking a small glass of water just before bed disrupts your sleep, and you have to get up from your bed in the middle of the night to go to the bathroom. You should put a glass of water to your bedside in your room so you will have access to a glass of water when you get thirsty at night. Dry mouth is a typical side effect for many individuals taking medicine, so keeping a glass of water close can be beneficial.

When you have a headache

Yes, a headache can be a symptom of dehydration and not drinking enough water. The research by the National Headache Foundation indicates the results. What’s more, is that dehydration can cause migraines too. The real cause of migraine is unknown, but researchers have found some causes to it; that dehydration is one of them. According to the American Migraine Foundation, one-third of people indicate the cause of their migraine is dehydration. So you must make sure to drink enough water every day.

Research by FaezehKhorsha and her team named “Association of drinking water and migraine headache severity” indicates that if you drink enough water and increase water intake, it can help to lower the frequency and severity of migraine. The article was published in Clinical Neuroscience in July 2020.

The balance is the key. You should better try to find out how much water you need every day and drink enough water. 11.5 cups of water for women and 15.5 cups for men is enough, but the amount might decrease or increase on your condition.

It’s uncommon, but drinking too much water could lead to:

  • headache,
  • confusion,
  • fatigue,
  • seizures,
  • coma

Have a bottle of water around and try to calculate the amount you drink automatically or on your smartphone to have a better understanding of your water intake.

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FAQs

Is it good to drink water at night?

Drink enough to quench your thirst and not wake up to visit the bathroom at night.

Is there a proper way to drink water?

Yes, You’d better sit down and drink sip by sip

Should I drink when I wake up?

You’d better drink when waking up as you have not drunk for a few hours.

How much water is too much to drink for me?

More than 15.5 cups for men and 11.5 cups for women but see the symptoms of overhydration.

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