Optimal Times and Visual Cues to Drink More Water for Better Health

Optimal Times to Drink Water for Health Benefits

Drinking sufficient water every day is vital for overall health and wellbeing. However, timing when you drink matters too. Follow these best times to drink water, backed by research, for ideal hydration.

First Thing in the Morning

Drinking water first thing when you wake up helps rehydrate your body from fluid lost during sleep. It also boosts energy levels and mental clarity to start the day.

Aim for around 16 ounces. Add lemon for vitamin C or apple cider vinegar to balance pH. Starting your day well hydrated primes your body to drink more later.

Before Meals

Drinking water 15-30 minutes before eating meals provides volume to feel fuller sooner while eating less. This aids weight management and digestion.

One study found people drinking water before meals lost 44% more weight over 12 weeks compared to an non-water drinking group.

Visually, fill a tall glass with water or fruit-infused water to sip leading up to your meal for optimum benefit.

During Meals

Sipping water consistently throughout meals keeps you hydrated while promoting thorough chewing and digestion. Proper water intake prevents overeating and bloating issues.

Drink at least 8 ounces with every meal. Have a glass handy to drink from frequently between bites. Stop eating before feeling overly full.

Before Exercise

Hydrating well before working out or playing sports allows time for adequate absorption to reach muscles. This maintains normal blood volume for efficient heart pumping to working areas.

Experts recommend drinking at least 16 ounces about 2 hours prior to exercise. Then drink another 8 ounces 15 minutes before your fitness activity.

During Exercise

Drinking water small amounts continuously while exercisingcombats dehydration and overheating. Even mild dehydration causes decreased performance and cramping.

Aim for 7-10 ounces every 10-20 minutes when active. Don't just guzzle a large amount which can cause digestive upset. Drinking to thirst level is also sufficient.

After Exercise

Replenishing lost fluids after physical activity rehydrates the body, aids muscle recovery and prevents headache issues. Sports beverages help restore carbohydrate and electrolytes.

Weigh yourself before/after workouts and drink 16-24 ounces of water for every pound lost through sweat Focus on hydrating fully in the first few hours post-exercise when your body absorbs liquid fastest.

Additional Times When Drinking More Water Helps

Beyond timing water intake around meals and exercise, making a point to drink more at certain times of day provides unique benefits.

Mid-Afternoon Slumps

Feeling drained by 2 or 3 pm? Reach for water before unhealthy soda or coffee. Dehydration and electrolyte imbalance causes afternoon fatigue. Drinking re-energizes without caffeine crash later.

Drink a full glass every hour from noon to 5 pm. Add lemon slices or fruit like berries to infuse flavor and satiety between meals without many calories.

Headache Onset

That nagging headache creeping up on you mid-day is likely connected to not drinking enough water. People commonly become dehydrated without realizing until pain sets in.

Drink at least 12-16 ounces at first signs of headache. Ongoing water intake can stop pain progression by increasing oxygen and blood flow to the brain.

Flu or Cold Symptoms

Water is a simple but powerful home remedy for alleviating inflammation, congestion and sore throat issues when sickness hits. Drinking extra flushes your lymphatic drainage system.

Drink warm water with lemon, honey and ginger regularly when fighting illness. Smoothies with oranges or pineapple also pack hydration plus antioxidants to heal faster.

Anxiety or Stress Flare-Up

Feeling suddenly anxious or overwhelmed? Your nervous system may simply be signaling dehydration due to over-stimulation. Water calms while rebalancing electrolyte levels

Drink some water first before other unhealthy options like alcohol. Deep breathe while you slowly drink 8-12 ounces. The relaxation response from hydrating eases anxiety fast.

Helpful Visual Cues to Stay Hydrated

Utilizing visual signals around your living and work spaces triggers you to consume more water naturally. A few simple ideas:

Water Bottles Visibly Everywhere

Keep water bottles in plain sight - bedroom, office, car, bag, etc. Seeing water constantly subconsciously prods you drink without much thought throughout daily activities.

Use colorful bottles with time markers to motivate finishing certain amounts by portions of your day. Note bottles promoting mental cues to drink more.

Fruit Infuser Pitchers

Large fruit-infused pitchers of water on your kitchen or office counters look appealing while still functional. Slices of citrus, berries, kiwi, mint or cucumbers entice hydration.

Aim to drink through at least one infuser pitcher daily. The visual draw and flavor make plain water more exciting to consume in proper amounts.

Drinking Glasses Set Out

Keep glasses pre-filled with water out where you relax like living rooms and bedrooms. TV watchers, gamers and readers will unconsciously sip more with water always beside them.

Alternate glass styles and sizes between refills to maintain interest. Add lemon, refreshing relaxation or fruit essence mixes for sensory appeal.

Smartphone Hydration Apps

Download apps tracking daily water intake goals with helpful reminders. Visually watching progress toward cup icons or color changes on app dashboard keeps you accountable.

Allow access to notifications encouraging you drink water at intervals. Couple apps with a wearable hydration tracker to monitor individual needs more accurately.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.