How often should i drink water throughout the day

Look on the market and there are a dizzying array of sports drinks that promise to help you go longer, get stronger, run faster, and recover better. But what should you drink for your workouts?

Certainly it's important to stay hydrated during exercise. But for the average workout of 60 minutes or less, you typically won't need anything more than water. If you're going longer than an hour, or it's hot and humid outside, then you may need the extra calories and electrolytes that sports drinks provide.

Each individual has different needs based on weight, sweat rate and how hard you're working. Here is what you need to know to stay hydrated.

Stick to Water

Simple water is the best way to go. But if you just can't stomach it, try one of the many flavored, calorie-free waters on the market. Be sure to read the nutrition label and avoid extra calories and sugar. If you want a natural option that's a little tastier, try adding a slice of orange, lemon, lime, grapefruit, a few mint leaves or even cucumber to your water. (Or, try one of these Foods That Keep You Hydrated.)

More: 6 Best Hydrating Foods for Athletes

Stay Hydrated Throughout the Day

This is the best way to avoid a last-minute push to pound fluids before a workout, a sloshy or nauseous feeling while you're on the road, and unwanted pit stops on your run. So sip small amounts of water or calorie-free beverages throughout each day. A good rule of thumb is to aim to drink half your body weight in ounces daily. So if you weigh 200 pounds, aim for 100 ounces throughout the day. If you weigh 150 pounds, aim for 75.

More: 4 Common Hydration Myths

Do the Bathroom Check

When you're adequately hydrated, your urine will be the color of pale lemonade or straw. If it's clear, you're drinking too much. If it's the color of apple juice, drink more.

Drink When You're Thirsty

That's the advice from the International Marathon Medical Directors Association and Tim Noakes, M.D., author of Waterlogged: The Serious Problem of Overhydration in Endurance Sports. The body's thirst mechanism is exquisitely tuned to tell you when you need to hydrate.

More: 15 Hydration Facts for Athletes

Most of us know that drinking water daily is essential to maintain one’s health and well-being. You can have it ice cold, hot, infused with fruit, and many other ways to quench your thirst. However, did you know that the times you choose to drink water can impact its effects on the body? Come along as we break down the top five best times to drink water in a day so that you can crush your hydration goals.

The Best Times to Drink Water in a Day to Maintain Optimal Hydration

1. Right When You Wake Up

Start your day off right with a big glass of H2O. Because you can’t drink water while you’re sleeping, you wake up dehydrated. Not only will drinking water every morning help satisfy your thirst, but it will make it easier to sustain healthy hydration habits in the long run. Plus, it can help to improve your mood, brain function, and energy levels.

2. Before and During a Meal

Drinking a cup of water before a meal can aid with weight loss because it can help you feel fuller and prevent overeating. On the other hand, drinking water with your food aids digestion, especially with high-fiber foods.

3. Midafternoon to Avoid the Slump

Lacking energy around 3 pm? Instead of reaching for another cup of coffee, grab a bottle or glass of water. Consuming caffeine six hours before bed can disrupt your sleep, which can affect your mood the next day. Dehydration may be the root cause of this midafternoon slump, so drinking water can help combat fatigue and other unwanted symptoms.

4. Before, During, and After Exercise

Suppose you are prepping for a rigorous workout or active event. In that case, you should regularly drink water in the days leading up to the performance vs. consuming lots of water immediately before to avoid bloating. For moderate workouts, try to drink a cup of water 30 minutes prior to starting. Since you lose water and electrolytes through sweat, you should sip on water during and after your workout to keep your body hydrated and replenish any lost fluids.

5. When You Have a Headache or Migraine

Headaches and migraines are no fun, especially if they occur on a daily basis. A headache can be a common symptom of dehydration, so drinking more water can be the key to some relief. Dehydration is also a common trigger for migraines, so increasing your water intake may help decrease migraine severity, frequency, and duration.

With these recommendations in mind of the best times to drink water in a day, set yourself up for success in your routine. Implementing these small changes can make a world of difference in the long run!