What Is the Best Way to Drink Water? 7 Healthy Hydration Habits
Water is essential to life and plays an important role in maintaining our health.
We drink water every day, but people have different opinions about how much water to drink, when to drink it, and whether cold or warm water is better.
Some believe that drinking more water is always healthier, while others drink only when they feel thirsty.
So, what is the best way to drink water?
Throughout more than 20 years of clinical practice, I have paid attention not only to the amount of water people drink, but also to when they drink it, its temperature, and their drinking habits.
In this article, I will share seven healthy hydration habits, combining general health information with lifestyle practices I have recommended to patients in my clinical work.
1. Drink an Appropriate Amount of Water Rather Than Simply Drinking More
Our bodies need water to regulate temperature, transport nutrients, and support normal bodily functions.
However, everyone does not need to drink the same amount of water each day.
The U.S. National Academies of Sciences, Engineering, and Medicine provide reference values for total daily water intake of approximately 3.7 liters for adult men and 2.7 liters for adult women. These amounts include water from beverages and food, not just plain drinking water.
Actual needs vary depending on body size, physical activity, climate, and health conditions.
Rather than forcing yourself to drink excessive amounts, focus on meeting your individual hydration needs.
2. During Meals, Focus on Chewing Food Thoroughly
One habit I emphasize to my patients is chewing food thoroughly instead of routinely drinking large amounts of water during meals.
Chewing breaks food into smaller pieces and mixes it with saliva.
Saliva helps soften food and makes it easier to swallow. Enzymes in saliva also begin the digestion of certain nutrients.
For these reasons, I encourage patients to eat slowly and chew their food well.
However, there is insufficient scientific evidence that drinking water during meals interferes with digestion. It is perfectly acceptable to drink water when thirsty or when needed to swallow food comfortably.
The goal is not to avoid water at all costs, but to develop a habit of eating slowly and chewing thoroughly.
3. Spread Water Intake Between Meals
In my clinical practice, I often recommend drinking water gradually between meals.
For example:
- Between breakfast and lunch
- Between lunch and dinner
- About 30 minutes after a meal, if desired
These can be convenient opportunities to replenish fluids according to your needs.
For people who feel uncomfortable drinking large amounts of water with meals, this approach may be easier to follow.
However, there is no medical rule requiring everyone to wait 30 minutes after eating before drinking water.
If you need fluids because of exercise, hot weather, or thirst, hydrate regardless of mealtimes.
4. Try Holding Water in Your Mouth and Making About 10 Chewing Motions Before Swallowing
This is one of the drinking habits I particularly emphasize in my clinical practice.
We naturally chew solid food, but most people swallow water immediately.
I recommend taking a small sip of water, holding it briefly in the mouth, making about 10 gentle chewing-like mouth movements, and then swallowing slowly.
Here is how to practice it:
- Take a small sip of water.
- Hold it briefly in your mouth rather than swallowing immediately.
- Move your mouth gently as though chewing, about 10 times.
- Then swallow slowly.
I recommend this practice as a way to become more mindful of drinking water slowly instead of gulping it down.
Water does not need to be chewed or broken down like solid food. There is also insufficient scientific evidence that making 10 chewing motions with water improves digestion or produces a specific therapeutic benefit.
Therefore, this is a personal clinical lifestyle recommendation, not a medically established requirement. The number 10 is not a mandatory rule.
Consider making each sip of water a moment to slow down.
5. Consider Lukewarm Water for Everyday Drinking
I often recommend lukewarm water as an everyday drinking preference.
Our bodies continuously regulate internal temperature to maintain normal physiological function.
When we consume cold or hot beverages, our bodies respond to the change in temperature.
With this in mind, I encourage patients to consider water that is comfortably lukewarm rather than extremely cold or hot.
However, drinking cold water does not necessarily harm the stomach, and lukewarm water has not been proven medically superior for everyone.
Cool water may even feel more comfortable after exercise.
Avoid beverages hot enough to cause burns, and choose a water temperature that feels comfortable for you.
6. People With Diabetes Should Pay Special Attention to Hydration
When blood glucose levels are elevated, increased urination can lead to fluid loss and dehydration.
Symptoms may include excessive thirst, frequent urination, and fatigue.
Maintaining appropriate hydration is therefore important for people with diabetes.
Choosing water instead of sugar-sweetened beverages can also help reduce unnecessary sugar intake.
However, drinking extra water does not directly treat high blood glucose.
If excessive thirst or frequent urination continues, check your blood glucose and seek medical advice.
People with kidney disease, heart failure, or other conditions requiring fluid restrictions should follow their healthcare professional's guidance.
7. Drinking Too Much Water Can Also Be Harmful
Water is essential, but more is not always better.
Drinking excessive amounts in a short period can lower blood sodium levels, causing a condition called hyponatremia.
Severe cases may cause headache, nausea, confusion, or seizures and require urgent medical attention.
During prolonged exercise or heavy sweating, both fluid intake and electrolyte balance may need consideration.
The goal of healthy hydration is not to maximize water consumption, but to drink an appropriate amount for your body's needs.
Water-Drinking Habits I Emphasize After More Than 20 Years of Clinical Practice
When discussing healthy habits with patients, I emphasize simple practices that can be maintained consistently.
Hydration is no exception.
Here are four habits I commonly recommend:
First, chew food thoroughly during meals rather than habitually drinking large amounts of water.
Second, replenish fluids between breakfast and lunch and between lunch and dinner, according to your needs. Drinking water about 30 minutes after a meal is also an option.
Third, consider choosing lukewarm water for everyday drinking.
Fourth, hold a small sip of water in your mouth, make about 10 chewing-like movements, and swallow slowly.
These are lifestyle practices I discuss with patients as part of everyday health management.
Their effects may differ from person to person. In particular, specific medical benefits from making chewing motions with water have not been adequately demonstrated by scientific research.
Nevertheless, slowing down and paying attention to your hydration needs can be a practical habit worth trying.
Conclusion: Start With One Sip of Water
Healthy living does not always begin with dramatic changes.
It can begin with small actions repeated every day.
Chew your food thoroughly, spread your water intake throughout the day, and choose a water temperature that feels comfortable.
And consider developing the habit of drinking each sip slowly rather than rushing.
Healthy hydration is not only about how much water you drink, but also about paying attention to when and how you drink it.
Health Information Disclaimer: This article provides general health information and personal clinical lifestyle recommendations. It does not replace individualized medical diagnosis or treatment. If you have heart disease, kidney disease, or another condition requiring fluid restriction, follow your healthcare professional's instructions.
References
- National Academies of Sciences, Engineering, and Medicine — Dietary Reference Intakes for Water
- Centers for Disease Control and Prevention (CDC) — About Water and Healthier Drinks
- National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) — Managing Diabetes
- MedlinePlus — Hyponatremia
