When Your Body Needs Water Most

water, hydration, routine


When Your Body Needs Water Most

Written by: Kavata Kithome

I have been emphasizing the importance of hydration and how crucial it is for the body. We have also looked at different ways to spruce up your water. Drinking water is a very important part of your routine because it helps the body function efficiently and maintain good health.

What if I told you that there are designated times to drink water? Knowing the best time to drink water throughout the day can take your hydration to the next level.

Before we get into that, here is a quick refresher of the benefits of drinking water and its functions in the body:

  • 75% of the brain is water
  • It regulates body temperature
  • 83% of body’s blood is water
  • Removes body waste
  • Cushions bone, 75% of muscles are water
  • Helps body absorb nutrients
  • Protects and cushions vital organs
  • Helps convert food into energy
  • Moistens oxygen for breathing
  • Helps carry nutrients and oxygen to cells
  • Helps to maintain normal kidney function 

Now that you are all caught up, here are 6 times your body needs water the most:

1. After Waking Up

At Fitlife we advise drinking a glass of warm water with lemon every morning.  This helps stimulate your internal organs and remove waste. Your body needs fluid to get rid of toxins, radicals and residue from all the calories it burned during the night. A glass of water right after you wake up gently signals to the body that it is time to get going.

2. Before A Meal

I began doing this when I was trying to lose weight. Not only does this help you feel full, drinking water also hydrates the stomach before a meal and prepares it for proper digestion. Drinking water too soon before a meal is not advised as it can dilute and impair the acidic juices that aid digestive function

**Note: it is also advised to wait about an hour after a meal to drink water to help the body absorb nutrients.

3. Before Taking A Bath

If you have been reading my articles, you know I love a good detoxifying bath, you may also know that a bath of this nature can dehydrate you. This is why I encourage you to rehydrate with cucumber infused water or coconut water. Drinking a glass of water before bathing can also help lower your blood pressure.

4. Before Sleep

I know that I have advised against drinking water too close to bedtime, because it can interrupt your sleep when you wake up to go to the bathroom. Yet, your body is deprived of water when you are sleeping, so drinking a glass of water an hour before bed is essential to replenish the fluid loss and minimize the risk of heart attack and stroke.

5. Before Doing A Workout

The body loses a lot of fluid when you are running or punching your way into fitness. When your fluids are not replenished, you can become dehydrated and that can bring about a myriad of health issues. Drink a glass of water before your workout to help keep you hydrated and increase your body’s efficiency.

**Note: drinking water after a workout is also a good idea to replace fluids lost through perspiration and urination. Just be sure not to drink too much or too quickly to prevent stomach cramps.

6. After You Are Exposed To Germs

A well hydrated body discourages bacteria and viruses from settling and multiplying in your system.

To help you get a better idea of when to drink your water throughout the day, here is my typical schedule for drinking water below; please keep in mind that these times are not set in stone and are adjusted depending on my day. Your schedule may differ depending on your daily commitments.

6:00am – 1st Glass

I drink my first glass of water (warm with lemon) after I wake up to hydrate my body after a long night’s rest. I usually take my breakfast at least half an hour after the first glass.

8:00 – 2nd Glass

It’s approximately 1 hour after my breakfast; I have a glass of water and start my day.

10:30 – 3rd Glass

I have my 3rd glass of water usually 30 minutes before lunch.

12:30pm – 4th Glass

I drink a glass of water an hour after lunch to allow the nutrients from the food to be better absorbed by my body.

2:30 – 5th Glass

During this time, I drink a glass and maybe even a cup of tea, or an unsweetened drink to refresh my mind.

4:00 – 6th Glass

This glass of water keeps me satiated and prevents overeating during dinner.

6:00 – 7th Glass

I have a glass of water an hour after dinner and before I shower.

8:00 – 8th Glass

This is usually my last glass of water, which is an hour or so before bedtime to aid in the cell renewal process during my sleep (this one is always tricky, because too close to bedtime leaves me running to the bathroom all night).

The importance hydration has been talked about so much I am sure that it is deeply ingrained in your mind, but it’s worth mentioning. Because everything is connected throughout the body, it is important to focus on hydration and how to get the most out of it.

Try this water infused recipe I have been vibing on this summer and share how you like it in the comments below. As always, please share any cool recipes you have with the rest of us as we continue on this journey for optimum health.  

Watermelon Basil Water
  • 2 cups watermelon (without rind)
  • 15 leaves of basil
  • Filtered water
  1. Add about 2 cups of finely chopped fresh watermelon (without rind) to a gallon size glass jar.
  2. Add 15 leaves of muddled basil and filtered water to fill.
  3. Store in fridge and allow at least 4 hours to infuse.
  4. It is refreshing and so delicious!


Kavata Kithome
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Kavata Kithome

Health Advocate at One More Step
Kavata Kithome is an advocate for living your best life, full of health and longevity. While working closely with gym owners and personal trainers, she was able to sculpt a well-rounded view of fitness and understands how to incorporate it with a healthy balanced diet. She is a regular contributor to the One More Step Lifestyle brand.
Kavata Kithome
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Glenn was in an accident with a hockey puck that made it so his mouth had to be wired shut! While he was going through recovery he found that Organifi Protein sustained him in a healthy way where he was able to maintain his muscle mass while still be able to loose weight.

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