On average one should drink around 30 grams of water for every kilogram in our body. For example: if you weigh 80kg, you should drink 2,4l of water, because 80kg x 0.30g = 2,4l of water.
When is the best time during the day to drink water?
Drink 2 glasses of water first thing in the morning to compensate for water loss during the night.
Have 1-2 glasses of water half an hour before any food. It will protect you from problems such as, indigestion, bloating, colitis, constipations as well as putting on weight. Drink water during the meal will not make any significance to your digestion only if you do not suffer from dehydration, but it is not advisable to drink liquids while eating.
Drink 250-300g of water 2 hours after your meal. It will help to stimulate hormones that control your hunger and it will help to finish the process of digestion. By the way it will protect you from false sense of hunger, when you think that you might be hungry, but really you just need water to finish digestive process.
Not to feel thirsty, you should drink water throughout the day, because dry mouth is a very serious dehydration symptom. Don't forget to drink during any physical activities as they make you loose water.
Tip:
Keep a “water intake” journal. Seeing your track record can help motivate you to maintain your fluid requirements. Try one of the many apps that track fluids, calories and nutrients..