When to Have… WATER
>>You’re feeling fatigue, have a headache, or are just plain old grumpy: In a study published in The Journal of Nutrition, participants who were dehydrated by more than 1 percent reported decreased mood, lower concentration, and headaches. According to the study’s authors, certain neurons detect dehydration and may signal other brain regions that regulate mood and cognitive functions. “A rule of thumb is that women need about 11 8 oz. cups of water a day and men need around 15 cups,” says nutritionist Amanda Berhaupt-Glickstein.

>>You want to lose weight: In meeting of The American Chemical Society, researchers found that over 12 weeks, dieters who drank water before meals three times per day lost about 5 pounds more than dieters who did not increase their water intake. Good guidelines: Drink two cups before every meal.

>>You exercise for less than 90 minutes: Just because you sweat doesn’t mean you should reach for a sports drink. Yes, you need water for rehydration and because it helps lubricates joints and provides cushioning to organs and muscles, along with many other vital processes. However, people often overestimate their needs for sugar and sports drinks when exercising, says Lisa C. Cohn, owner of Park Avenue Nutrition in New York. “Really, only water is needed unless you are active for more than 90 minutes with moderate to high intensity.” Drink about 15 to 20 ounces two to three hours before exercise, and 8 to 10 ounces 10 to 15 minutes beforehand, and the same amount every 10 to 15 minutes during exercise.
When to Have… TEA
>>You’re going through caffeine withdrawal: Black tea may be the way to go when you want to reduce caffeine consumption, says Lisa Roberts-Lehan, a certified health and nutritional consultant and holistic chef. “It has about 50 mg of caffeine per 8 oz. cup, as compared to coffee, which has between 100 to 190 mg per 8 oz. cup.”

>>You have stomach issues: In Traditional Chinese Medicine, teas are said to improve digestion by neutralizing the stomach acids. Roberts-Lehan recommends Oolong tea to support the digestive system because of its detoxifying qualities, while Cohn advises such as earl grey or lady grey with bergamont and ginger for their stomach-smoothing qualities.
When to Have… JUICE
>>You need constipation relief: Prune juice is rich in vitamin C and minerals, such as calcium and iron. It also has high insoluble fiber content, which helps move waste through the intestines to be eliminated, says nutritionist Robin Miller, author of many cookbooks, including Robin Takes 5. Drink some on the morning to help balance out the nutrients in breakfast. Juice is best partnered with lean protein and complex carbohydrates to kick off the metabolism. Always look for 100 percent juice to avoid added sugars and calories.

>>You have a urinary tract infections (UTI): Cranberry juice contains substances that inhibit the binding of bacteria to bladder tissue, which can help prevent urinary tract infections, according to a study published in the Journal Food Science and Biotechnology. If you often suffer from recurrent UTI episodes, try a daily glass of 100 percent cranberry juice.

>>You have a high-fat meal: Having orange juice after double cheeseburger may help to neutralize the inflammatory response of a high fat meal. It may work because OJ works as an antioxidant, which would neutralize inflammation and help prevent damage to the blood vessels, according to University of Buffalo researchers. Drink one glass after a high-fat meal.
When to Have… COFFEE
>>You’re concerned about diabetes: “Coffee contains chromium and magnesium, two minerals that help the body use insulin—the hormone that controls blood sugar, which may help prevent Type 2 diabetes,” says Miller. If you’re not sensitive to caffeine, you can enjoy coffee—without added sugar, sugary syrups, or full-fat milk or cream—all day long.