Morning: Start your day hydrated
Time: After you wake up
Amount: 16-20 oz (500-600 ml) of warm water

Why: Your body becomes dehydrated overnight. Drinking water first thing in the morning will boost your metabolism and rehydrate your cells. Adding a squeeze of lemon can aid digestion and provide a mild detoxifying effect.

Bonus tip: Wait 30 minutes before eating breakfast so your body can fully absorb the water.

Morning: Hydration before meals
Duration: 30 minutes before lunch
Quantity: 8 to 10 oz (240 to 300 ml)

Why: It helps curb overeating by signaling satiety to your brain. Studies show that people who drank water before meals consumed fewer calories and lost more weight over time.

Tip: Avoid drinking large amounts just before or during meals, as this can dilute stomach acid and affect digestion.

Afternoon: Stay energetic and alert
Time: Between lunch and dinner (approximately 2 p.m. to 3 p.m.)
Quantity: 16 oz (500 ml)

Why: Many people experience an afternoon energy slump. Instead of reaching for caffeine or snacks, drink a glass of water to naturally refresh yourself.

Tip: Infuse your water with cucumber, mint, or berries to keep it interesting and flavorful without added sugar.