Why nutritionists say you should drink most of your water before 4 p.m.

It is always better to drink water when you are thirsty, but drink most of your liquids before 4 p.m. means that you are less likely to wake up to go to the toilet at night. It can help you stay hydrated during the day and sleep better.

The advantages of drinking water earlier in the day

Sports nutritionists sometimes recommend that elite athletes drink 80% of their water before 4 p.m.

Drinking water early in the day can promote digestion and reconstruct the liquids lost during the night, according to Kacie Vavrek, MS, RDN, LDN, CSSD, sports nutritionist at the Ohio State University Wexner Medical Center.

However, most people do not need to be so extreme on this subject. “A good general guide could be to drink regularly throughout the day, to load a little in the morning and to shrink slightly in the evening,” said Vavrek.

A habit of reconsidering is to start your day with a coffee, which can be dehydrating, said Julia Zumpano, RD, dietitian at the Cleveland Clinic Center for Human Nutrition. “I suggest starting with water instead and having caffeine later in the morning.”

Zumpano added that reducing your water consumption before bedtime can prepare you for better rest. “I suggest minimal water consumption two hours before bed to avoid getting up to urinate during sleep, as this can disturb sleep for some people.”

How to know if you don’t drink enough water

“The cutting of liquids too early could lead to a subhydration, headache, cramps or a decrease in performance,” said Vavrek.

This can be particularly dangerous for people who exercise intensely at night.

“If an athlete trains in the afternoon or evening, it would be essential for them to consume adequate liquids around, and after that hour,” said Vavrek.

These are signs of dehydration:

• Dark yellow urine or amber
• Brain fog
• Low energy or increased fatigue
• Dry mouth
• Headache
• Constipation
• Muscle cramps
• Dizziness

How to know if you drink too much water

If you drink too much water, you may notice:

• Frequent urination (more than once per hour)
• Bloating
• Nausea
• Clear and colorless urine
• Get up to pee all night

Since dehydration and over-hydration are serious health problems, it is important to find the right balance to make sure your body gets the best amount of water to keep you healthy.