The 5 Common Occasions an RD Recommends You *Avoid* Drinking Water

To seek out out when and why it might be smart to take action, we tapped (sorry!) Maddie Pasquariello, MS, RDN, of East Coast Well being in Brooklyn, New York.

When to keep away from consuming water, in accordance with a dietitian

1. Near bedtime

In case you have nocturia (i.e., frequent nighttime awakenings to alleviate your bladder), you is perhaps consuming an excessive amount of main as much as bedtime. “When you’re chugging water or tea earlier than turning out the sunshine, think about spacing your water consumption extra evenly all through the day,” Pasquariello advises. Attempt to keep away from water for at the very least an hour or so earlier than bedtime.

In fact, peeing earlier than you crawl into mattress can also be good. However if you happen to nonetheless get up typically earlier than dawn to alleviate your self, she warns that it might sign one thing extra critical—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 individuals understand nearer to dusk that they’ve barely had any water all through the day, selecting to chug within the evenings to make up for misplaced time (and misplaced hydration potential). Even if you happen to do that effectively earlier than bedtime, consuming an excessive amount of without delay isn’t perfect. “It is typically agreed that sipping water all through the day, slightly than chugging giant quantities at one time, is the way in which to go,” Pasquariello shares. “This retains pressure off the kidneys whereas conserving us well-hydrated, and helps us keep away from bloating or abdomen upset.” Naturally, overcompensating to hydrate after sundown may additionally doubtlessly scale back your twilight journeys to the toilet.

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

Nevertheless, Pasquariello says that there are some occasions wherein chugging H2O is predicted and pretty regular for most individuals, like after a sweaty exercise or on a sizzling day. “Grownup kidneys can get rid of a couple of liter of water per hour, in order that’s an excellent restrict to stay to,” she provides.

3. Shortly earlier than understanding

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 happening a run or doing cardio, or whereas understanding generally, primarily as a result of it could possibly result in discomfort—reminiscent of a sense of heaviness and even nausea or belly ache throughout your exercise,” Pasquariello shares. As a substitute, she advises conserving tabs in your hydration standing effectively earlier than and after your exercise.

“Typically talking, it is necessary to eat a glass or two of water at the very least two hours earlier than you’re employed out in addition to after. After which add a number of ounces for each 10 to twenty minutes of train, relying on the fluids misplaced,” Pasquariello explains. For some individuals, 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 have to drink up whereas understanding, she suggests taking small sips in between units, strikes, and laps, or throughout a quick relaxation interval.

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

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

You may not wish to drink a large quantity of water (or some other fluids, for that matter) throughout lengthy commutes and different occasions wherein it’ll be robust to seek out or entry a restroom. “Holding in urine for a very long time can pressure your bladder muscle groups. When you’re doing this constantly, the energy of your pelvic ground can undergo,” Pasquariello warns. Holding it in each now and again is unlikely to result in vital points, she provides; simply goal to not make it a behavior.

5. To compensate for stress

“Stress and nervousness earlier than a giant recreation, take a look at, or presentation can positively trigger some individuals 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 additionally attain for alcoholic “liquid braveness” earlier than a social occasion.) “However if you happen to’re really experiencing extra thirst, or urination at occasions which might be exterior of the norm reminiscent of bedwetting, that is one thing to handle along with your physician,” she continues.

Once more, experiencing this occasionally isn’t a giant deal, however routinely consuming an excessive amount of without delay can threat discomfort and kidney pressure.

When to keep away from consuming water: The underside line

Though there are specific occasions when it might be in your finest curiosity to keep away from consuming water—most of them involving consuming an excessive amount of in a single go—many people may gain advantage from consuming extra, not much less, all through the day.

Furthermore, Pasquariello notes that whereas you have to be conscious of the indicators and dangers of dehydration and overhydration alike, you don’t want so as to add them to your listing of issues to emphasize over. “It is necessary to not create any added worry round consuming 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!”