Timing and Balance

Rather than gulping large amounts all at once, aim for steady hydration throughout the day. Begin your morning with a glass of water before coffee, hydrate before meals to aid digestion, and sip regularly between tasks. Athletes and outdoor workers should replenish electrolytes—sodium, potassium, and magnesium—through balanced drinks or foods such as bananas and yogurt. These minerals maintain muscle function and prevent cramps.

Avoid drinking excessive water right before bed, which can interrupt sleep with nighttime bathroom trips. Hydration should complement your schedule, not disrupt it.

Myths and Missteps

More isn’t always better. Overhydration can dilute essential electrolytes, leading to hyponatremia, a condition that causes weakness, confusion, and, in rare cases, serious complications. Stick to gradual, consistent intake rather than sudden “water challenges.”

Caffeinated beverages like coffee and tea still count toward fluid intake, despite mild diuretic effects. Sparkling water and herbal teas also hydrate effectively, while sugary soft drinks should be limited due to their impact on blood sugar and metabolism.