Gone are the days of simply chugging water whenever you remember. Did you know that elite sports nutritionists actually counsel their athletes to down 80% of their H2O before 4 p.m.? Yes, you read that right: 4 p.m.

The reason? Doing this reduced nocturnal trips to the bathroom, promoting a restful and uninterrupted sleep. But it's not all about the pee. Water-drinking timing can also rev up your digestion and replenish fluids you lost while dreaming about donuts and kettlebells.

Kacie Vavrek, our favorite sports nutritionist from The Ohio State University Wexner Medical Center, cautions that we mere mortals needn't mimic the athletes to reap benefits from smarter hydration. "A good general guide could be to drink steadily throughout the day, front-load a bit in the morning, and then mellow out in the evening," said Vavrek.

Oh, and before you reach for that morning caffeine buzz, take a note from dietitian Julia Zumpano: starting the day with water could work miracles. Once you've had your fill – for now – slowly introduce your much-desired caffeine.

Zumpano also preached the virtue of tapering water intake before bed, claiming it does wonders for a peaceful night's rest. However, Vavrek warned that cutting off fluids too early might lead to under-hydration and the myriad problems it causes. So, don’t be too radical with your water rationing.

It's all about balance, guys, because both dehydration and over-hydration could send you straight to the sick bay. So next time, think twice before downing or denying that glass of water. The right amount at the right time might just be the secret to feeling like a champion.