Drinking 8 glasses of water a day in order to stay properly hydrated is (hopefully) not news for most of us. But, did you know that there are specific times throughout the day when drinking water can actually boost your overall health and cognitive functioning? If you’re like me, you’re probably saying to yourself, ‘water’s water, I need it no matter what time of day’, and while this is by all means still true, research shows that you can actually absorb more of water’s health benefits and improve your internal processes by drinking it at optimal times throughout the day.

Science shows that drinking water at the correct times of day can help to prevent common problems such as stomach pain, IBS, bloating, fatigue, overeating, high blood pressure, constipation, and even heart attack and stroke.

On the flip side, there’s also certain times of day it’s advised to forego the H2O, since our bodies are busy doing other things—and need all internal roadways clear in order to do so. Here’s the best times of day to drink (and not to drink) water, in order to maximize its effectiveness and reap all the health benefits that nature’s long-standing MVP has to offer.

ed note: The views expressed in this article reflect those of the author, and intend to share ideas and spark conversation to empower women to be proactive in their health. As always when it comes to matters of health, we encourage you to do your research, do what’s right for you, and talk with your doctor so that you can create a plan that’s optimal for you.

image by urban outfitters

DO: Drink Right When You Wake Up

Your first glass of water should be right when you wake up. Drinking water on an empty-stomach in the morning can do wonders for our bodies, both internally and externally. In fact, drinking two semi warm glasses of water first thing in the morning is an ancient Japanese daily ritual, and has been attributed to the health, beauty, and longevity its people—(hellooo #skingoals.)

A glass or two of water first thing in the AM helps to jumpstart your brain and body out of sleep mode, and into grind mode. It also gets rid of any toxins and stubborn free radicals that have accumulated in your circulatory system overnight, and helps to clean and purify your body’s internal organs. World’s easiest 2-minute detox? Consider it done.

Pro Tip: For best results, try not to eat anything until 30- 40 minutes after drinking, as this is the time the body takes to steam-clean, hydrate, and energize the cells with new oxygen.

image by apartment34

DO: Drink Before You Eat

Before any main meal throughout the day, you should drink a glass of water 30 minutes before to help with digestion and keep your caloric intake in check. Not only does the water prepare your intestines for the food coming down the pike, it also prevents you from over-eating, since the water lines your stomach and makes you feel fuller faster. Zero-cal appetizer? We’ll take two.

Pro Tip: If you’re hungry between meals, pour yourself a tall glass of water first to see if you’re dehydrated. Sometimes people think they’re hungry when they’re really just thirsty.

image by syvende

DON’T: Drown Your Stomach During Mealtime

A common mistake that people (aka Me) make is gulping water during, and immediately after eating. (I’m serious—waiters are shocked, and eventually pretty annoyed, at how many times they have to keep coming back to refill the half human/half camel’s water glass…)

Well, turns out I should probably try to change my camel-like tendencies at the table. Since we absorb water best when our stomachs are not full of food, drinking heavy amounts of water during or directly after a meal dilutes the body’s natural juices that aid in digestion. It is recommended to drink one glass of water 30 minutes before, during, and after a meal—but no more. This will allow your digestive system to do its thing without any wet and wild distractions, and will help your body to absorb the nutrients more efficiently.

Pro Tip: Stopping for small sips during a meal slows down the speed at which you eat, causing you to eat less overall. Eating at a slower speed allows you to check in with your hunger signals, and usually makes a meal more enjoyable. And we all know enjoying what you eat is a big part of maintaining a balanced diet— and if we’re being real, a happy life.

DO: Drink Before a Workout (and After)

Depending on your body’s fluid levels at the time, you may need one or more glasses of water before you hit the gym to protect against dehydration during your workout.  After your workout, it’s important to drink a lot of water to replace the fluids lost through sweat and humidity.

Pro Tip: Following vigorous exercise, you may need to drink several ounces of water to replenish vital fluids lost throughout your workout. The amount you’ll need depends on your weight, health, and whether you exercised in hot or humid conditions – especially for long periods – among other factors.

DON’T: Drink Too Much During a Workout

Keep yourself hydrated while exercising, but avoid drinking too much. Excess water consumption during your workout will reduce sodium concentration in your body and deplete your natural electrolytes, resulting in fatigue. Also, always try to drink from a glass over a bottle. And if you have to use a bottle, ensure that it is food-grade. (As a fellow water addict, I can tell you, investing in one of the best BPA-free water bottles is a smart move.)

Pro Tip: It’s recommended to drink a few small sips (just enough to coat your mouth and throat) during your rest periods while exercising, in order to avoid over-drinking and diluting your body’s natural energy. 

image by lonny

DO: Drink Before Bath Time 

Drinking one glass of water before taking a bath can help lower blood pressure. The water should be warm to promote dilation of your blood vessels, which causes blood pressure to drop. Plus, drinking water dilutes sodium levels in the body, which further aids in lowering blood pressure. 

image by horkruks

DO: Drink Before Bedtime

If you are fully hydrated before going to bed and sleeping, you can lower the risk of heart attack and stroke, as dehydration elevates the risk factors for cardiovascular disease. A heart attack occurs mostly in the morning because the blood is thicker due to loss of water. This is of the many good reasons to drink water at night in order to keep your body hydrated while you are sleeping.

DON’T: Drink While Standing

Avoid drinking water while standing as it can have an adverse effect on your kidneys, and can even lead to arthritis. Sitting while drinking allows your body to better filter the nutrients and direct the water to specific areas that need nourishing, rather than going directly into your stomach with a force, as it does when standing. Also, we typically drink water a lot faster while standing, which brings your nerves into a state of tension. This is when problems like arthritis and joint damage can come into play, according to the experts.

Pro Tip: Drink your water slow and steady. Unnecessary gulping of huge amounts of water may lead to lack of oxygen in the wind and food pipe, which could potentially give rise to heart problems and lung issues.

DO: Drink When You’re Tired

Drinking a glass of water when you feel tired will help to power up your brain.  Since your brain consists of 75% water, drinking a glass or two when you’re feeling sleepy will help to replenish your noggin’s fluid levels, and increase cognitive functioning.  Drink a glass of water if you’re feeling tired at work, or if you have a big presentation coming up and need to focus. If you’re feeling the need for a nap but can’t take one, have a glass of water instead.

Pro Tip: Did you know that fatigue is one of the primary signs of dehydration? Because of its ability to move quickly throughout the body and directly to the brain, drinking water can give you the boost you need before a big meeting, or when you’re on deadline and you didn’t get as much shut-eye as you’d like. Natural caffeine? We’ll take it! 

  1. 1
    Eva | July 27, 2018 at 6:59 pm

    I can’t drink too much water before bed because I wake up in the middle of the night. Or I overheat/have nightmares. It’s a weird thing. Had no idea you should drink water sitting down – oops! I don’t think I ever do that in the morning or before/after workouts!

    Eva | http://www.shessobright.com

  2. 2
    Samantha | August 1, 2018 at 6:29 pm

    Woah! I had never thought about when I was drinking water. Baths always make me feel so dehydrated so I’ll make sure to have a glass before hand!


  3. 3
    Mary Gramling | May 20, 2019 at 5:02 pm

    Thanks for info. I drink alot of water but obviously not at the best times . This helps me get my drinking down to a science.?

  4. 4
    Tatiana | June 30, 2019 at 4:56 pm

    good information, thank you!

  5. 5
    Lisa | July 12, 2019 at 3:19 am

    Wow, didn’t know timings are also important when drinking water, thanks for sharing!!

    Lisa Adriane – Space and Life Style Blog

  6. 6
    Franziska | July 12, 2019 at 5:46 am

    Why did you start to put „old“ context up again and just update the dates? I honestly doubted myself beceause i felt like i have already read the articel but it had a new date.

    • Camille Styles | July 12, 2019 at 1:12 pm

      Hi Franziska! We love to “bring back” some of our favorite stories from the archives so that newer readers don’t miss out on them — especially when they’re particularly relevant to the season. The only way we can do this is by updating the timestamp. Good eye, and so thankful for our OG readers like you who so loyally follow along w/ all of our stories — thank you!!! xoxo

  7. 7
    Michael G DAVIS | July 14, 2019 at 12:02 am

    Didn’t know standing up while drinking water(Wow! So many of us do that!)could have an adverse effect on your kidneys and cause arthritis. I am currently reading a very good book on the importance of water. The title: You’re Not Sick, You’re Thirsty!
    Author, F. Batmanghelidj, M.D.

  8. 8
    Bert Luxing | July 16, 2019 at 8:28 pm

    I’ve always kept myself well hydrated with water and herbal teas being my go-to, but your article points out a few things I wasn’t aware off.

    I too am guilty of smashing down the water during a meal so I’ll try to remember to avoid that. Also the standing thing, and about drinking 30 minutes before meals… all great little gems of info… thanks 🙂

  9. 9
    Terry | July 26, 2019 at 2:51 pm

    Re: “Drinking 8 glasses of water a day in order to stay properly hydrated is (hopefully) not news for most of us”. Yeah, well, it’s wrong. Science does not support this statement at all. There are no quality scientific studies the results of which point to this recommendation. Hopefully that’s not news to you.

  10. 10
    Kuruthum | July 31, 2019 at 10:31 am

    I never drink water but now I have got a problem of constipation n I think I have to start. Thanks for this post.

  11. 11
    Dani | September 26, 2019 at 9:57 pm

    Drinking water while standing is a necessity for me. I’m on my feet five days a week as a cashier, for roughly 8 hours/day. Other than that, good tips!

  12. 12
    Raney | January 16, 2020 at 1:54 am

    I actually greatly dislike the taste (or tastelessness) of water but I have been trying to do my duty and drink at least 2 liters but I have been drinking it all in the morning, standing, sometimes all 2 liters in one shot!! I will try to break it up a bit more. Before a meal makes perfect sense but I might not drink it before bed – I hate having to get up in the night. That is part of why I drink it all in the morning!!

    • Margie | February 16, 2020 at 3:50 am

      Why not try a slice or two of lemon and a few mint leaves … makes it a very refreshing drink.

    • Barbara | October 23, 2020 at 12:45 pm

      I too am not a fan of the taste of city tap water but I have found I LOVE the taste of distilled water. I have no problem getting it down. Also, there are choices as to which form and type of water filter you can try. There are whole-house water system types or a type to hook up to the kitchen tap. I prefer a reverse osmosis system hooked up to the kitchen faucet and less expensive than a whole-house type. Delicious water! I drink reverse osmosis while at home and have a gallon of distilled water in my car for on-the-go. I personally don’t care for lemon or any other types of flavoring in my water but maybe you would like it. Good luck!

  13. 13
    harsimran | July 29, 2020 at 1:07 pm

    Wonderfully mentioned all the points. very insightful post!

  14. 14
    Gerrat | November 3, 2020 at 4:40 pm

    Interesting article. Absooutely no evidence of any harmful effects caused by drinking water while standing though. That is pure myth (https://fit.thequint.com/fit-webqoof/drinking-water-while-standing-harmful-fact-check)

  15. 15
    Mrs. Judith P Cresswell | December 26, 2020 at 7:40 pm

    Where are your references for this advice and these studies / research.?

  16. 16
    Katie | December 30, 2020 at 8:04 am

    Advising people to drink water before a meal to “keep calories in check” is harmful advice that reinforces disordered eating. You eat a meal to intake calories. As soon as I read this I realized that there is 100% no science behind this article. Please consider editing this misleading and potentially harmful article.

    • Brittney | December 30, 2020 at 4:04 pm

      Or it can helpful for overweight people who want to lose weight. Also, “drinking water before a meal” has been recommended by dieticians for decades. Stop being triggered.

  17. 17
    Brittney | December 30, 2020 at 3:59 pm

    Awesome, just what I was looking for!

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