- Registered dietitians recommend drinking water as the top afternoon drink.
- It supports hydration, helping your mind and body function optimally.
- Carry a water bottle, try flavored water and eat plenty of fruits with high water content.
When the dreaded afternoon slump creeps in, reaching for the right drink can make a big difference—especially if you haven’t been hydrating enough throughout the day. While coffee or soda might seem like an instant fix, there’s a better option that won’t lead to a caffeine crash: water.
Yes, you probably know that water helps quench your thirst, but it does so much more than that. It supports clear thinking, digestion and helps your body function better in countless ways.
“Most people don’t realize that the afternoon slump is often related to mild dehydration, which can show up as fatigue, brain fog or low energy,” says Kaytee Hadley, M.S., RDN. “Many people hydrate well in the morning but unintentionally fall behind midday, especially if they exercise, drink caffeine or are busy and forget to sip water, making afternoon hydration key.”
We spoke with registered dietitians to explain why water is the best choice for staying hydrated and why keeping up your fluids throughout the afternoon matters. Plus, they share practical tips for reaching your daily hydration goals.
Why Hydrating With Water In the Afternoon Is Important
It Prevents Dehydration
Let’s start with the obvious: if you don’t drink enough water, you can become dehydrated. Common signs of dehydration include headache, dry skin, dizziness, fatigue and, of course, feeling thirsty. You might also notice that the color of your urine is darker than usual. Drinking water—and other hydrating fluids—can help prevent mild dehydration and ease the symptoms that come with it.
“Drinking water is the key to hydration and maintaining proper water balance in the body,” says Amanda Sauceda, M.S., RD. “Your body loses water every time you pee, poop and sweat, so it needs to be replaced.”
It May Give You an Energy Boost
Many people notice that their energy levels dip during the second half of the day. “Even mild dehydration can make you feel fatigued and tired,” says Sauceda.
To maintain steady energy and avoid the afternoon slump, Pasquariello recommends sipping water consistently throughout the day—including in the afternoon—rather than taking big gulps only a few times while eating meals.
It Can Help You Think Clearly
Dehydration can impact many aspects of cognitive function, including your mood, reaction time, memory, focus and attention. The good news is? Rehydrating with water can help improve both mood and mental performance. “Hydration status affects blood flow, electrolyte balance and neurotransmitter function, all of which matter for cognition,” says Hadley.
It Improves Digestion
If you’re dehydrated, you may be more likely to experience constipation. Drinking water helps move fiber through the gut, which can prevent bloating and discomfort. It also helps the body break down food in order to absorb important nutrients.
“We often talk about fiber for your gut, but you need water to get that fiber to effectively move through the gut and aid with easier pooping,” says Sauceda. “So anytime you increase your fiber intake you have to increase water as well.”
It Supports Every System in Your Body
“Hydration is required for temperature control, joint health, physical and cognitive performance, gut function, heart function, skin health and more,” says Maddie Pasquariello, M.S., RD. Without enough water, your body can’t function at its best. Chronic dehydration can develop more serious issues with your digestion, heart or kidneys over time.
Tips to Staying Hydrated
- Carry a Reusable Water Bottle. Sauceda suggests using a water bottle that holds enough water but is also easy to use. Make sure your water bottle is full at the start of the day, so you always have something to sip on.
- Flavor Your Water. “Plain water gets boring so adding a little something to it can go a long way,” Sauceda says. Fruit and herbs are both great for flavoring. “I like to use blueberries as my ice cubes or blend watermelon with lime juice for an agua fresca.”
- Carry a Water Bottle to Your Meetings. “This is such an under-utilized time to be sipping on water,” Pasquariello says. “And many of us are often in meetings much of the day, meaning we don’t leave our desks and may just forget about refilling our cup.”
- Set a Hydration Goal. Setting a realistic daily hydration goal and tracking your intake for a few days can help you build awareness of how much water you’re drinking and help you be more consistent about hydrating, says Hadley.
- Consider Other Fluids. “Variety can make staying hydrated more enjoyable and sustainable,” Hadley says. Besides water, tea, coffee, juices, soups and other liquids all contribute towards hydration.
- Eat Fruits and Vegetables. “The foods you eat contribute to total hydration too,” says Pasquariello. “[That’s] another reason it’s great to consume lots of fruits and veggies, which tend to be highest in water content.”
Our Expert Take
If you’re looking for the best drink to power through the afternoon, water is it. Drinking enough water helps to keep you hydrated, which is important for keeping your energy and focus up. It also keeps your body running smoothly, supporting digestion, nutrient absorption, muscle function, focus, mood and plenty more. Experts tell you to drink water for a reason: it’s just that good for you.
