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After Waking Up
A glass of water early in the morning helps your body activate. It hydrates you after overnight fluid loss, stimulates metabolism, and kick-starts your internal organs. Drinking water before any food also helps flush accumulated toxins.
Before Meals
Many people drink water during meals, thinking it helps swallow food. This is incorrect — it causes bloating and dilutes digestive juices.
The right time to drink water is about 30 minutes before each meal. This signals the stomach to get ready and aids digestion. Pre-meal water can even reduce weight by lowering appetite. A University of Birmingham study found that drinking 250–500 ml before the three main meals can lead to weight loss of up to 4.8 kg over 12 weeks.
One Hour After Eating
Drinking water immediately after a meal is also not ideal. Wait about an hour after lunch or dinner before quenching your thirst — this helps your body absorb nutrients better.
Before and During Exercise
Almost every athlete has felt water's revitalising power during a workout. It optimises effort and fat burning. Fluids need about 60 minutes to reach the muscles, so drink a glass of water roughly an hour before training.
During exercise, drink in larger sips — 120–130 ml for women and 150–180 ml for men.
Before Sleep
About an hour before bed, drink another glass of water. While you sleep, your body loses fluids — this helps prevent that loss and supports cell regeneration.
Keep a Bottle Within Reach
Thirst means you are already late. By the time your brain signals thirst, your body is already low on water. Keep a water bottle visible — when it is in front of you, you will sip regularly throughout the day.
Signs of Dehydration
Besides thirst, watch for:
- Urine colour — the clearer and more transparent, the better hydrated you are
- Dry mouth or cracked lips
Small Sips at Room Temperature
Avoid gulping large amounts at once — you will swallow air and bloat. Ice-cold water dampens digestive fire — room temperature is better.
