Top Nutritionist Warns: Avoid Drinking Water at This Specific Time for Better Health
From optimal timing to hydration-rich foods, NBA nutrition expert Matt Jones shares how drinking water the right way can elevate physical and mental performance.
Watan-Proper hydration (drinking enough water) plays a vital role in boosting physical performance, mental focus, energy levels, and recovery—whether you’re a professional athlete or a casual fitness enthusiast.
According to Matt Jones, sports nutritionist for the 2024 NBA champion Boston Celtics, the secret to star-level performance lies in a precise hydration routine, especially when it comes to timing.
Jones shared five essential tips for maintaining adequate hydration and electrolyte balance throughout the day, as reported by Business Insider:
1. Assess Your Hydration with Three Simple Indicators:
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Morning thirst: Waking up thirsty signals that your body lost fluids during sleep and needs water right away.
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Daily weight change: Losing 1% or more of your body weight overnight may indicate dehydration.
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Urine color: Light yellow means you’re well-hydrated. Dark urine suggests dehydration.
2. Daily Water Intake Guideline:
Jones recommends drinking 1 to 1.5 milliliters of water per calorie burned. For example, someone who burns 2,000 calories per day should aim for about 2 liters (or 8 cups) of water. This amount increases with higher activity levels or body weight.
3. Drink 80% of Your Fluids Before 4 PM:
Jones advises consuming the majority of your daily water needs before 4:00 PM. This helps your body process fluids efficiently and minimizes waking up at night to urinate.
4. Hydrate Through Food and Other Beverages:
While plain water is ideal, other sources count too. Morning coffee or tea also contribute to hydration despite their caffeine content. Fruits and vegetables—like watermelon, pomegranate, banana, avocado, and coconut water—offer hydration plus essential electrolytes like potassium, which balances excess sodium.
5. Don’t Wait Until You’re Thirsty:
Thirst isn’t always a reliable indicator—especially during intense workouts. At that point, your body has already lost a significant amount of fluids. Instead, drink water regularly throughout the day and begin hydrating as soon as you wake up to maintain peak physical and cognitive performance.
By following these simple strategies, anyone—from pro athletes to everyday individuals—can boost energy, focus, and overall well-being through better hydration habit
