When To Avoid Drinking Water, According to a Dietitian

To search out out when and why it may very well be sensible to take action, we tapped (sorry!) Maddie Pasquariello, MS, RDN, of East Coast Health in Brooklyn, New York.

When to keep away from ingesting water, in line with a dietitian

1. Near bedtime

When you have nocturia (i.e., frequent nighttime awakenings to alleviate your bladder), you is likely to be ingesting an excessive amount of main as much as bedtime. “Should you’re chugging water or tea earlier than turning out the sunshine, contemplate spacing your water consumption extra evenly all through the day,” Pasquariello advises. Attempt to avoid water for at least an hour or so before bedtime.

In fact, peeing earlier than you crawl into mattress can be good. However should you nonetheless wake up often before sunrise to relieve yourself, she warns that it may sign one thing extra severe—like a UTI, overactive bladder, or one other situation that’ll warrant a doctor’s consideration.

2. At night time to make up for a scarcity of hydrating earlier within the day

Some folks understand nearer to dusk that they’ve barely had any water all through the day, selecting to chug in the evenings to make up for lost time (and misplaced hydration potential). Even should you do that properly earlier than bedtime, ingesting an excessive amount of directly isn’t superb. “It is usually agreed that sipping water all through the day, moderately than chugging massive quantities at one time, is the way in which to go,” Pasquariello shares. “This retains pressure off the kidneys whereas retaining us well-hydrated, and helps us keep away from bloating or abdomen upset.” Naturally, overcompensating to hydrate after sundown can also doubtlessly cut back your twilight journeys to the toilet.

“It is usually agreed that sipping water all through the day, moderately than chugging massive quantities at one time, is the way in which to go,” Pasquariello shares. “This retains pressure off the kidneys whereas retaining us well-hydrated, and helps us keep away from bloating or abdomen upset.” —Maddie Pasquariello, MS, RDN

Nevertheless, Pasquariello says that there are some instances by which chugging H2O is anticipated and pretty regular for most individuals, like after a sweaty exercise or on a sizzling day. “Grownup kidneys can remove a couple of liter of water per hour, in order that’s restrict to stay to,” she provides.

3. Shortly earlier than figuring out

In fact, you’ll wish to be hydrated earlier than breaking a sweat, however attempt to keep away from sipping on an excessive amount of too quickly earlier than your exercise. “Most individuals is not going to wish to chug water proper earlier than occurring a run or doing cardio, or whereas figuring out normally, primarily as a result of it can lead to discomfort—reminiscent of a sense of heaviness and even nausea or stomach ache throughout your exercise,” Pasquariello shares. As a substitute, she advises retaining tabs in your hydration standing properly earlier than and after your exercise.

“Typically talking, it is vital to eat a glass or two of water a minimum of two hours earlier than you’re employed out in addition to after. After which add just a few ounces for each 10 to twenty minutes of train, relying on the fluids misplaced,” Pasquariello explains. For some folks, tremendous sweaty exercises like sizzling yoga and intense cardio would possibly warrant bumping up your fluid consumption to 10 ounces each 10 minutes, she provides. And once you do must drink up whereas figuring out, she suggests taking small sips in between units, strikes, and laps, or throughout a short relaxation interval.

“Typically talking, it is vital to eat a glass or two of water a minimum of two hours earlier than you’re employed out, in addition to after. After which add just a few ounces for each 10 to twenty minutes of train, relying on the fluids misplaced.”

4. While you don’t have rapid entry to a toilet

You may not wish to drink a large quantity of water (or every other fluids, for that matter) throughout lengthy commutes and different instances by which it’ll be powerful to seek out or entry a restroom. “Holding in urine for a very long time can pressure your bladder muscle groups. Should you’re doing this persistently, the energy of your pelvic floor can suffer,” Pasquariello warns. Holding it in each every so often is unlikely to result in important points, she provides; simply intention to not make it a behavior.

5. To compensate for stress

“Stress and anxiousness earlier than an enormous recreation, check, or presentation can undoubtedly trigger some folks to drink extra, which might be chalked as much as nerves,” says Pasquariello—whether or not that’s water, caffeine, or different fluids. (Others may also attain for alcoholic “liquid braveness” earlier than a social occasion.) “However should you’re really experiencing extra thirst, or urination at instances which might be outdoors of the norm reminiscent of bedwetting, that is one thing to deal with along with your physician,” she continues.

Once more, experiencing this on occasion isn’t an enormous deal, however routinely ingesting an excessive amount of directly can threat discomfort and kidney pressure.

When to keep away from ingesting water: The underside line

Though there are particular instances when it may very well be in your finest curiosity to keep away from ingesting water—most of them involving ingesting an excessive amount of in a single go—many people may benefit from ingesting extra, not much less, all through the day.

Furthermore, Pasquariello notes that whereas you need to be conscious of the indicators and dangers of dehydration and overhydration alike, you don’t want so as to add them to your checklist of issues to emphasize over. “It is vital to not create any added concern round ingesting water, and being well-hydrated should not pose an inconvenience to day by day life,” she concludes. “Simply drink your water, inside limits, and let your physique do its factor!”