Drinking at least eight glasses of water daily is required for proper hydration as most people know. But did you know there are specific times during the day you should drink water? Actually, drinking water during those times may even boost your cognitive functioning and general health. Research indicates that you can absorb more of the benefits, like improving your internal processes by drinking water at these optimal times during the day:

1. When you wake up
It would be best to take your first glass of water after waking up; having water on an empty stomach does wonders for the body, both externally and internally. The Japanese have an ancient daily ritual that involves taking two semi-warm glasses of water when they wake up.

A glass of water early in the morning helps kick your body and brain out of sleep mode and gets them into grind mode. Water also helps eliminate stubborn free radicals and toxins collected in your circulatory system throughout the night and helps purify and clean your internal organs. For the best results, avoid eating at least 30 minutes after drinking to allow the body to hydrate and energize.

2. Before each meal
Take your glass of water at least 30 minutes before meals. Doing this keeps your calorie intake in check and helps with digestion. The water prepares your intestines for the incoming food and keeps you from overeating as the water makes you full faster as it lines your stomach. If you feel hungry between meals, have a glass of water to establish if you’re hydrated. Sometimes you may think you’re hungry, but all you need is a glass of water.

3. Before and during exercise
You require a lot of water to replace the amount you sweat out. Before spending time outside or working out, bring a bottle of 16 to 20 ounces of water. Ensure you drink 6 to 12 ounces every 10-15 minutes while exercising.

4. After your workout
Excessive fluid loss during a workout can cause electrolyte imbalances and damage your physical performance. It is recommended to drink an electrolyte drink, such as a sports drink, or water after a workout to help replace depleted fluids and optimize recovery and performance. Studies show it’s important to drink up to 16 to 24 ounces post-workout.

5. Consistently through the day
Your brain mass is almost 3/4 fluid. If the fluid levels go too low, blood vessels in the brain shrink. According to a Chinese study, this may affect your stamina, attention span, short-term memory, and coordination. Therefore, whenever you feel dizzy and tired, do not go for an energy drink; have a glass of water to regain your energy. Also, when experiencing a midafternoon slump, do not make another cup of coffee; instead, grab a bottle of water. Drinking caffeine six hours before you sleep can disturb your sleep, impacting your mood the following day. Dehydration could be causing your midafternoon slump; therefore, drink water to fight fatigue and other undesirable symptoms.