I know in order to stay sufficiently hydrated, you’re supposed to drink a specific amount of water every day (and the amount depends on your weight). My question is: does it matter when you drink your water? For example, if someone drank little water throughout the day but a ton of it in the evening—does that make a difference, overall, so long as they drank enough?
Also, a secondary question, do zero-calorie, sugar-free electrolyte drinks (eg Powerade Zero “count” as water)? Or would that intake be separate from water intake?
Thanks!
I personally find a pretty huge energy difference if I force myself to drink a couple of tall glasses of water first thing in the morning. Some bodies are not just as good as others at regulating liquids.
> Also, a secondary question, do zero-calorie, sugar-free electrolyte drinks (eg Powerade Zero “count” as water)?
Yes, water in food counts too so if you eat a big bowl of broth you are also drinking. Be careful with the artificial sugars as they can induce sugar cravings though. If you find this to be a problem low calorie alternatives (like crystal light) work well as do some fruit derived sugars like monk fruit sweetener.
There is a short, research based book on hydration called, Quench. It also has recipes for homemade hydration drinks. The two pieces of advice that stuck out to me were:
I think the important practical thing is to make yourself become basically hydrated after waking, since you’ve been laying for many hours without drinking, then to slow down in the evening to avoid polyuria. To go just by thirst would decrease my health again as I never actually want water in the morning despite symptoms.
The amount doesn’t just depend on your weight. It depends on your level of activity as well. It also depends on outside conditions.
Someone working out in 35 degrees Celsius and 95% humidity will need more than someone working out at 25 degrees and 50% humidity. Most likely because the body has to work harder at regulating temperature in these conditions.
Just drink when you are thirsty. Some days this means 4l for me, others maybe 1.
Yes, it does matter. If you don’t drink any water all day, then you’ll be dehydrated all day. If you suddenly drink 2 liters, then you’re going to piss out about 50% of that 2 liters and then be properly hydrated for only a short period of time.
Yes, they do count as water. But they also have a considerable amount of salt in them, which can actually dehydrate you if you’re not in need of those electrolytes. So if you already have enough salt in your body, they can have somewhat of a negative effect on it.
Water intake comes from almost anything. There are people who never drink plain water. Water is in vegetables and fruit and it counts in tea and yes it even counts in coffee.
I would however be cautious about electrolyte drinks. Unless you have low BP or a condition that requires extra electrolytes you need to balance how much water vs. how much electrolytes you drink. Electrolyte imbalance can lead to unpleasant digestive symptoms and if it gets too high it gets very bad.
Timing of water consumption doesn’t matter although the quantity should be spaced out throughout the day to keep up with ongoing filtration at the kidneys.
In terms of fluid balance, fluid is fluid regardless of whether it’s soup, a soft drink, electrolyte-drink or plain water.
Certain drinks are healthier than others and one needs to keep in mind that caffeine which may be added in certain beverages has a diuretic effect which leads to a larger fluid output. That said, electrolytes are necessary and still need to be replaced. Whether this is done through fluids or in the diet doesn’t matter. People suffering from kidney disease should however avoid electrolyte drinks due to the potential for hyperkalaemia unless their renal function is being closely monitored and use is okayed by their physician
Healthy Daily Beverage Guideline
Popular Guidelines
Good: Eight glasses of water per day. 8 x 8 Oz = 64 Oz
Better: Divide weight in pounds by two. Example: 200 Lb / 2 = 100 Oz
Harvard School of Public Health
It’s OK to drink nothing but water, but it’s even better to substitute up to half of the water with some other healthy beverages. The following example is for a 96 Oz goal.
• Water (1/2 of goal) 48 Oz, 6 Cups
• Coffee or Tea, Unsweetened 24 Oz, 3 Cups
• Low-Fat Milk (0, 1 or 2%) 8 Oz, 1 Cup or Whole Milk (3.5%) 4 Oz, 1/2 Cup
• Fruit Juice 4 Oz, 1/2 Cup
• Wine 4 Oz, 1/2 Cup
• Diet Soda (Ideally None) 8 Oz, 1 Cup or up to 16 Oz, 2 Cups
• Regular Sugared Soda None, Don’t drink it
Water should be half of daily goal.
Coffee and Tea are mild stimulants and provide antioxidants.
Milk provides protein and other nutrients, but fat content must be limited.
Fruit Juice provides vitamins, but must be limited due to sugar content.
Wine (alcohol) has health benefits in limited quantities.
Diet Soda is greatly preferred over regular sugared soda. There is little or no evidence of harm from the small quantity of artificial sweetener found in 16 Oz of diet soda.
There is extensive evidence of harm from added sugar such as that found in sugared soda. Naturally occurring sugars found in whole fruits and vegetables are OK if less than 5% of daily caloric intake.
Just keep some water near you, wherever you are then drink when you are thirsty.
If you have some target goal, it wouldn’t be great if you don’t drink when thirsty and drink too much when you aren’t thirsty.
> I know in order to stay sufficiently hydrated, you’re supposed to drink a specific amount of water every day (and the amount depends on your weight).
No
> My question is: does it matter *when* you drink your water?
No
> Also, a secondary question, do zero-calorie, sugar-free electrolyte drinks (eg Powerade Zero “count” as water)?
Yes but don’t count on them for water intake. Give preference to less processed drinks if you don’t want “pure” water such as tea and coffee