The amount of water you need each day differs depending on various factors. Many people are under the assumption that they should only be drinking 8 cups of water per day. This number was collected in the 1980s when our current understanding of hydration levels was not as well-developed. According to the Mayo Clinic, the average person needs anywhere from 11 to 18 cups of fluids daily. This intake can be via plain water from a water purifier, sparkling water from a Sodastream, or bottled water from a water delivery service. Consult the following guide for how much water to drink at specific times of day:

1. When you wake up
Try drinking 12 ounces of filtered water upon waking. This will help you hydrate your body without worrying about leaving a large amount of water in your stomach while you work. Being hydrated upon waking will help you to fight off infections and colds.

2. Before each meal
You should drink a minimum of 20 ounces of water before eating. This will ensure that your stomach has some water to help digestion. When you drink water full of nutrients, your body has a more remarkable ability to digest food effectively. Additionally, this will ensure that you are not consuming excessive amounts of salt or sugar, which can develop certain conditions within your body. Being hydrated before any meal will help to slow down how much food is consumed, which helps many people with their weight control. Some people overeat when they are not well-hydrated.

3. Before and during exercise
It would help if you were well hydrated to perform better during intense physical activity. This will help your body stay cool, deplete the oxygen from your muscles and give you an energy boost. Ideally, it would be best if you were drinking 16 to 20 ounces of water before exercise and then another 28 to 32 ounces throughout the event. When your body is dehydrated, it feels like you are working harder than you are, which can cause overtraining, muscle cramping and sometimes even soreness.

4. After your workout
You should finish each workout feeling completely satisfied. If you are still hungry, you have drunk enough water throughout the workout. If you have finished your entire workout and are still thirsty, consuming a small amount of water will help you rehydrate. Do not overdo this; it is better to drink too much water than not enough. When you finish exercising, your muscles are usually highly depleted. If your body is not hydrated, it is more difficult for the body to absorb the water that you are trying to give it. This leads to lower energy levels and even muscle soreness.

5. Consistently throughout the day
It would be best to try drinking at least 12 to 14 cups of water throughout the day. This ensures that your body will stay adequately hydrated. Try drinking around 32 ounces of water before sleep and another 16 ounces while sleeping. When consistently hydrated throughout the day, your body can function higher than when it becomes dehydrated. This helps your body to fight off infections and illness, which makes this a great supplement to every diet.