Hydration hacks: When, and how much water should you really drink?

We all know drinking water is good for us. It is practically the golden rule of healthy living.

Most of us aim to tick off the usual ‘seven to eight glasses a day’, which works out to around 1.5 to two litres of water daily, according to the UK’s National Health Service (NHS).

Some people even set water reminders on their phones or carry bottles everywhere, hoping to hit that magic number.

However, too much of something, even water, can be harmful. While water keeps us alive, overhydration can lead to a rare, but serious condition called hyponatraemia, where the body’s sodium levels drop dangerously low, affecting the way muscles and nerves work.

Global studies show adults consume between 0.75 and three litres per day, depending on region, lifestyle, and climate, according to Nutrients. A 2015 CDC report revealed nearly 43 per cent of U.S. adults drink less than four cups (under one litre) of water daily—well below the recommended amount and a growing concern for dehydration and its impact on health.

To stay hydrated, the NHS suggests 1.5 to two litres of plain water daily. Those who are active or live in hotter climates may need more. It’s best to spread intake across the day rather than drink large amounts at once. Listen to your body’s thirst cues and aim for pale straw-coloured urine as a guide.

And it’s not just how much you drink—when you drink matters, too. Certain times of day can maximise water’s benefits and support your body’s natural rhythm.

Here are seven of the best times to drink water:

After you wake up. Your body is slightly dehydrated after six to eight hours of sleep. Drinking water first thing helps activate your organs and boost brain function, according to the National Library of Medicine (NLM).

Before meals. Having water before a meal, about 30 minutes prior, can aid digestion and reduce overeating. A clinical study published in Obesity journal found that drinking 500 ml of water before meals supported weight loss in overweight adults.

Before and after workouts. Sweating causes fluid loss. The World Health Organisation (WHO) recommends hydrating before, during and after physical activity to regulate body temperature and support performance.

Before a bath or sauna. Warm temperatures from hot baths or saunas can cause blood pressure to drop. Drinking water beforehand helps to keep it stable and prevent lightheadedness.

When you are feeling tired. Mild dehydration can lead to fatigue and brain fog. The NHS advises drinking water to help restore energy and improve mental clarity.

Before bed (just a little). A small amount of water before bed helps replenish fluids lost throughout the day. Too much, however, may interrupt your sleep with night-time bathroom visits.

When you are unwell. Illnesses such as fever, vomiting or diarrhea can quickly lead to fluid loss. WHO encourages increased water intake during sickness to prevent dehydration and support recovery.