Most people know they should drink more water, but few people think about when they drink it. Could the timing of your water intake actually make a difference?

Spreading your fluid intake throughout the day and topping up at key times can impact how your body and brain function. Here is what you need to know about staying well hydrated.

The health impacts of good and poor hydration

More than half of your body is made up of water, and it plays a role in almost every bodily function. Water helps digest and absorb nutrients, supports brain function and mood, regulates body temperature and blood pressure, removes waste products, and lubricates joints.

Hydration can also affect cognitive performance. A 2015 study found that mildly dehydrated drivers made significantly more driving errors compared with drivers who were properly hydrated. The level of impairment was similar to that seen in drivers with a blood alcohol concentration above the legal driving limit. 

It is another good reminder to stay well hydrated, especially before long periods of concentration like driving.

Without enough fluid intake, dehydration can develop. Early symptoms may include headaches, fatigue, dizziness, thirst and difficulty concentrating. 

If severe dehydration is left untreated, it can become a serious medical condition and may lead to complications such as seizures or unconsciousness.

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How much water do you really need?

For most adults, around six to eight glasses of fluid per day, or roughly 1.5-2 litres, is often enough to maintain good hydration. 

However, fluid needs vary from person to person.

You may require more fluid during hot weather, with physical activity, or during pregnancy or breastfeeding.

While water is the best choice for hydration, other fluids can also contribute to your daily intake. Milk, tea, coffee, soups and even some fruits and vegetables all add to your overall fluid balance. 

However, drinks that are high in sugar or caffeine should still be consumed in moderation.

When is the best time to drink more water?

Your body absorbs and uses water best when intake is spread evenly across the day. Drinking consistently allows your body to distribute fluids where they are needed rather than quickly eliminating large volumes.

There are also a few times of day when an extra glass of water can be particularly helpful.

First thing in the morning

After several hours of sleep your body may be slightly dehydrated. A large glass of water when you wake up can help rehydrate your body and support alertness.

Before and after exercise

Sweating during exercise leads to fluid loss. Drinking water before, during and after physical activity helps maintain hydration and replace these losses. Sports drinks are generally unnecessary for moderate workouts lasting less than an hour.

Before meals

Drinking a glass of water before meals may assist digestion and can also help you feel fuller sooner, which some people find helpful when managing their weight.

Before bed

A small glass of water can help maintain hydration overnight. Just avoid drinking large amounts before bed, as frequent nighttime bathroom trips can disrupt sleep.

When you are unwell

Staying well hydrated is especially important when you are sick, particularly if you are experiencing vomiting, diarrhoea or reduced appetite.

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Tips to help you drink more water

If you find it difficult to drink enough water during the day, a few simple strategies can help:

Start your morning with a large glass of water.
Set reminders on your phone or computer to take regular water breaks. Good hydration can support concentration and alertness.
One or two cups of tea or coffee per day can contribute to your overall fluid intake.
Add flavour to your water with sliced cucumber, lemon, lime or strawberries, or a sprig of mint.
Keep a water bottle nearby so it is always within reach.
Experiment with different temperatures. Cold water can be refreshing in warmer weather, while room temperature or warm water may be more appealing on cooler days.

Can you drink too much water?

Yes, it is possible to drink too much water, although this is uncommon. Excessive fluid intake can dilute sodium levels in the blood, a condition known as hyponatraemia.

Your urine colour can provide a simple indication of your hydration status. Dark yellow urine may suggest dehydration and the need for more fluids. Pale yellow usually indicates good hydration. Completely clear urine in very large volumes may mean you are drinking more fluid than your body needs.

Other symptoms of excessive water intake can include bloating, nausea, headaches, muscle cramps and swelling in the hands or feet. If you are concerned about your fluid intake, reduce your fluids and seek advice from a healthcare professional.

The bottom line

Drinking enough water is one of the simplest ways to support your health, energy levels and concentration. Rather than trying to drink large amounts all at once, aim to sip consistently throughout the day and take advantage of key moments such as first thing in the morning, around exercise and when you are feeling unwell.

If you struggle to drink enough, small changes like keeping a water bottle nearby or adding some fresh mint to your glass can make a big difference.

Your body depends on water to function well, so make hydration a daily habit rather than an afterthought.

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