Should You Drink Water Throughout the Day or All at Once?
Woman drinking water all at once
We’ve all heard the reminders about the importance of drinking enough water. Staying properly hydrated is necessary for a variety of reasons, including (but not limited to) supporting the absorption of nutrients, aiding in the digestive process, promoting overall wellness and helping you avoid the potentially serious effects of dehydration.
How Much Water Do You Need Each Day?
The amount of water you should consume each day depends on several factors, but there’s a general minimum target to use as a starting point. “As a broad benchmark, about 3.7 liters for the average adult man and 2.7 liters for the average adult woman is needed daily," says Yaa Boakye, RD, Registered Dietitian Nutritionist (RDN), Nutrition Consultant and Body Data Practitioner.
While this comes out to around 15 cups of water for men and 11 cups for women, that doesn't mean that's how much water you actually need to drink. "This can come from a combo of beverages and foods—veggies like lettuce and tomatoes contain a lot of water," Boakye says. “Also note that this figure can fluctuate depending on various factors such as your age, weight, physical activity level, overall health status and environment. For instance, an athlete like a football player may require more water due to increased physical exertion.”
Related: The #1 Sign You Aren’t Drinking Enough Water—and How To Tell if You're Overhydrated
Benefits of Drinking Water All Day Long
It’s not just how much water you drink each day that counts. The timing and frequency of when you consume that water also matters. “Drinking water in the morning rehydrates the body, due to overnight fluid loss from breathing and possible night sweats,” says Boakye. “After nights of alcohol consumption or limited water intake, morning rehydration also becomes particularly important.”
After your initial morning water intake, you should maintain consistent hydration by replenishing your water levels throughout the day, experts say.
“Sipping water throughout the day helps to maintain optimal hydration levels, supports various bodily functions and can prevent the onset of dehydration,” says Carissa Galloway, RDN, Premier Protein Nutrition Consultant and personal trainer. “Think of active hydration throughout the day as a proactive way of giving your body the care it deserves, even before it sends out those thirst signals.”
Among other things, consistent water intake spaced out throughout the day can help your digestive system function properly. “Drinking enough water prepares your gastrointestinal tract to optimize gastric secretions for effective nutrient breakdown,” says Valerie Agyeman, R.D., registered dietitian and spokesperson for Benefiber. “To prevent dehydration, it's best to drink water regularly throughout the day with meals, even when you are not thirsty.”
The Dangers of Drinking Too Much Water All at Once
It’s important to get at least the minimum recommended daily intake of water regularly. If you’re not particularly a fan of water, however, you may try to get this task over with quickly by drinking a lot of water early in the day—or, conversely, you may attempt to make up for a lack of water consumption all day by gulping down several glasses of water right before bed.
Experts warn that’s not the ideal strategy and could in fact be harmful in some cases. “Drinking an excessive [amount of] water in one sitting is not recommended and can be dangerous,” says Galloway. “Too much water at once can impact your body’s electrolyte balance.”
In extreme cases, drinking too much water within a very short period of time can cause a condition known as water intoxication, which in turn can sometimes lead to hyponatremia, a serious and possibly life-threatening condition caused when your body’s sodium levels drop too low.
Related: Yes, Drinking Too Much Water Is Possible—Here’s How To Know if You’re Overdoing It With the H2O
How To Stay Hydrated if You Don’t Like Drinking Water
For those who dislike the taste of water or just find it boring and unsatisfying, remember that there are many ways to satisfy your daily water needs that don’t require you to drink plain water.
“We often use the term ‘water’ with hydration; however, foods and other beverages can be used to add needed hydration to your body,” says Galloway. “Many fruits and vegetables that you consume daily contain high water content. Foods like asparagus, bell pepper, cabbage, cauliflower, mushroom, spinach, strawberry and watermelon all have a water content of around 92%, which is great for keeping the body hydrated.”
Non-water beverages (coffee, tea, soda, juices, sparkling water) and the list goes on can be hydrating as well, but make sure to pay attention to certain factors that can negatively impact your health like caffeine or sugar content.
Related: Here's the Truth About Whether Coffee 'Counts' Toward Your Water Intake
Watch for Signs of Dehydration
Maintaining sufficient water intake can help you avoid dehydration, and experts say this can happen even if you don’t feel thirsty, so it’s important to be alert for any possible warning signs.
“Please pay close attention to signs of dehydration your body sends you, like dark urine (very dark brown) or feeling thirsty which means you should drink more water,” says Boakye. “If it is light or straw-like color [this] typically indicates proper hydration. People with certain health conditions such as kidney issues or who are taking specific medications (for example, blood pressure meds) should consult healthcare providers for personalized hydration advice.”
Next up, find out the best way to stay hydrated if you have diabetes.
Sources:
Yaa Boakye, RD, Registered Dietitian Nutritionist (RDN), Nutrition Consultant and Body Data Practitioner
Carissa Galloway, RDN, nutrition consultant and personal trainer
Valerie Agyeman, R.D., Registered Dietitian and Spokesperson for Benefiber.
