Evening: Calm down and promote detoxification
Time: 1 to 2 hours before bed
Amount: 8 to 10 oz (240 to 300 ml)

Why: This ensures you go to bed well hydrated and promotes recovery and detoxification during the night. Proper hydration also reduces nighttime cravings and helps prevent thirst or bloating.

Note: Avoid drinking large amounts of water just before going to bed so as not to disturb sleep by going to the bathroom.

Advanced Tips for Staying Consistent
1. Use a labeled water bottle
Invest in a reusable bottle with time markers or volume indicators to track your consumption throughout the day.

2. Set reminders
Use phone alarms, apps, or smartwatch notifications to remind you to drink water regularly.

3. Track your progress
Record your water intake using a journal or an app like MyFitnessPal or Water Tracker to create consistency.

4. Eat foods rich in water
Include fruits and vegetables such as cucumbers, watermelons, oranges, and tomatoes in your diet to supplement hydration.

5. Listen to your body
Thirst, dry mouth, dark urine, or fatigue are signs that you’re not drinking enough. Adjust your intake accordingly.