Staying hydrated it super important, but it turns out there’s an optimal way to do so. David Nieman, a professor of public health at Appalachian State University explains, “If you’re drinking water and then, within two hours, your urine output is really high and [your urine] is clear, that means the water is not staying in well.” He adds that plain water tends to move right through the human digestive system when not accompanied by food or nutrients, and this is especially true when people drink large volumes of water on an empty stomach. The Cleveland Clinic even says that clear urine is a sign of “overhydration.” To avoid this, sip water (or any other beverage) a little bit at a time to prevent your kidneys from being “overloaded,” which will help your body retain more H2O. Also, drinking water before or during a meal or snack is another good way to hydrate. Here’s the complete story from Time.