Even while you sleep, your body continues to lose water through breathing, sweating, and normal metabolic processes. This is why some people wake up feeling thirsty, sluggish, or a bit low on energy. Even mild dehydration at night can affect how refreshed and focused you feel the next morning. Keeping yourself lightly hydrated in the evening helps maintain a healthy fluid balance and supports the natural drop in body temperature that prepares you for restful sleep. It also ensures that essential bodily functions, like circulation, nutrient transport, and waste removal, continue smoothly while you rest. Staying hydrated doesn’t require much, just a mindful sip or two before bed.
Potential health benefits of drinking water before bed
- Prevents dehydration during the night
A small amount of water before bed can help top up your hydration levels, especially if you haven’t had enough fluids during the day. This may reduce symptoms of overnight dehydration, such as a dry mouth or early morning thirst.
- Supports body-temperature regulation
Hydration plays a key role in regulating body temperature. As your body prepares for sleep, core temperature naturally drops. Being adequately hydrated helps maintain this balance, contributing to more comfortable and restful sleep.
- Aids natural cleansing processes
Water supports the body’s natural detoxification and waste-removal processes. Drinking a little water at night can help maintain blood circulation and support the body’s ability to transport nutrients and remove waste efficiently.
- Helps improve mood and emotional well-being
Dehydration has been linked to shifts in mood, increased irritability, and reduced mental clarity. According to a study published in PLOS One, even mild dehydration can negatively influence emotional state and cognitive performance. Staying hydrated in the evening may therefore support a more stable mood, promote calmness, and help maintain better emotional functioning before sleep and upon waking.
- May reduce hangover effects
If you have consumed alcohol, a small amount of water before bed may help reduce dehydration-related discomfort the next morning by replenishing lost fluids.
Risks and drawbacks to consider
- Increased night-time urination (Nocturia)
The most common issue with drinking water before bed is the increased need to urinate during the night. This can interrupt sleep and reduce sleep quality, leading to fatigue the next day.Waking up multiple times to use the bathroom can disturb your sleep cycle, making it harder to fall back asleep and potentially affecting your overall sleep duration and restfulness.Drinking too much water too close to bedtime may overwhelm the body’s ability to balance fluids, especially in individuals with certain medical conditions. This can lead to discomfort, bloating, or an imbalance in electrolytes.
- Considerations for underlying health conditions
People with certain conditions, such as kidney problems, heart issues, diabetes, or those taking diuretics, may need to be particularly careful with nighttime fluid intake, as it may worsen symptoms or disrupt sleep further.
Tips for healthy evening hydration
- Time your intake wisely: Try to reduce fluid consumption during the two hours leading up to bedtime.
- Drink small amounts: If you feel thirsty, opt for small sips rather than a full glass.
- Create a calming bedtime routine: A warm sip of water can be soothing, especially if you breathe through your mouth at night or have nasal congestion.
- Hydrate consistently during the day: Meeting your fluid needs earlier prevents the need to “catch up” late in the evening.
- Avoid diuretics at night: Caffeine, alcohol, and some teas can increase urine production and disrupt sleep.
- Listen to your body: If you often wake up to urinate, try reducing your nighttime water intake and monitor changes.
Disclaimer: This article is for informational purposes only and should not be considered medical advice. Please consult a healthcare professional before making any changes to your diet, medication, or lifestyle.Also read | How ageing affects your eyes: Understanding presbyopia, cataracts, glaucoma, and other common vision problems
