wikiHow Water Intake Schedule Here's a suggested daily schedule for water drinking to help you stay hydrated while minimizing the frequency of urination: Morning: Upon waking up: Drink a glass (8-12 ounces) of water to rehydrate after sleep. Breakfast: Have a glass of water with your breakfast. Mid-Morning: Drink another glass of water mid-morning (8-12 ounces). Lunch: Have a glass of water with your lunch (8-12 ounces). Afternoon: Drink a glass of water in the afternoon (8-12 ounces). If you engage in physical activity or exercise during the afternoon, drink an additional glass of water before, during, and/or after your workout, depending on your hydration needs. Evening: Limit your fluid intake during the evening to avoid frequent nighttime urination. Drink a glass of water with dinner (8-12 ounces). Late Evening: Consume minimal fluids before bedtime to reduce the need for nighttime bathroom visits. You can take small sips if necessary to quench your thirst. Throughout the day: Keep a water bottle with you and sip water gradually throughout the day, rather than drinking large amounts at once. This can help maintain hydration without overwhelming your bladder. If you feel thirsty at any point during the day, drink a small amount of water to quench your thirst. Remember, this schedule is a general guideline, and individual hydration needs may vary depending on factors such as activity level, climate, and personal health conditions. It's important to listen to your body's signals and adjust your water intake accordingly. If you have any specific concerns about hydration or urination frequency, consult with a healthcare professional for personalized advice. Page