When people sleep, they can lose about one to one-and-a-half pounds of water. That’s why it is typically a good idea to weigh yourself in the morning if you want the lowest number on the scale!
Breathing, sweating, and even getting up to urinate in the middle of the night all contribute to fluid loss. The problem arises when you drink too much H2O, especially right before bed. It could easily lead to having to get up to use the restroom, and the sleep interruption can wreak havoc on one’s health.
As people get older, they could also suffer from conditions that make having to get up to go to the bathroom more likely. An overactive bladder, diabetes, and even certain medications can all have the effect of making one need to use the restroom at night. Because of this, it may be best to consume your last glass of H2O at least three hours before bedtime.
The Benefits of Drinking Water Before Bed
Drinking a glass of water before bed allows your body to stabilise its hormone levels as well as its vitamin and nutrient levels. Joints and muscles also become balanced in this process, and so having water before bed allows the body to restore itself naturally. The cool water will allow your body to relax instead of working harder to replenish your necessary nutrients. By doing so, you are provided with a full night of rest.
Did you know a third of the UK population don’t drink any water in the day? We must all drink the recommended eight glasses or more! By drinking more water, our body becomes energised and better equipped to digest food and burn calories more efficiently. We then wake up feeling more rested and alert for the day ahead.
Consuming cold water before bed can also help your body to burn more calories during the night while you sleep! Water is a natural calorie burner and drinking cold water before bed causes your body to have to work twice as hard to warm the water up while you are resting, thus burning more calories. Of course, you are not taking in any calories while you sleep, so your body is burning the excess calories that are already there while you are sleeping.
This is a great way to lose some extra weight, and another of the many positive health benefits water provides. Drink more water before bed and watch those extra calories disappear!
Having a glass of cold water before you go to bed also allows your body to burn more calories than it would otherwise. Your body needs to make an extra effort to warm up water, and it will burn these extra calories you provided it with the day before. If you want to lose that extra weight, then complementing your healthy lifestyle with drinking, plenty of water is the way to go.
All in all, drinking water before bedtime will help you feel more relaxed, healthier and fitter. A glass of water might seem insignificant, but in the long term, it will have a visible and real impact on your body.
And while we are around the topic of sleep, we would like to use this occasion to introduce our partners at Somnox. Their developed Somnox sleep robot improves sleep by soothing your body and mind, reducing stress and anxiety so you can sleep longer, fall asleep faster and feel more refreshed the next day. As our reader, we believe that a healthy lifestyle is important for you, and hence we thought that it would be great to share their story with you.
Water is, of course, a natural cleanser. Having a cup of water before bed fuels the body for the extra time it has overnight to cleanse your system of toxins that have been gathered during the day. Your digestive system, as well as your skin and muscles, will benefit. A glass of water before bed also helps to keep your body hydrated, as the body is composed mostly of water. Cold water before sleeping helps to maintain hydration levels throughout the body and keep you healthy.
Drinking water, and if you prefer hot or warm water, is a natural way to help detox the body and improve digestion.
Warm water increases blood circulation, helps your body to break down waste and increases sweat output. Sweating will cause you to lose some fluid through the night, but it will also remove excess salts or toxins and clean the skin cells.
Drinking warm water before bed will keep you hydrated through the night and may help the body to rid unwanted toxins. It may also help to relieve pain or cramping in the stomach.
If plain water is too bland or if you’re trying to beat a cold, try adding lemon or lime to your water before bed for a pleasant flavour. Vitamin C from the lemon boosts your immune system and helps fight any infections.
According to studies, a lack of water can negatively impact your mood, which could affect your overall sleep-wake cycle. It is a known fact that when you increase your water intake, there is a correlation with an increase in positive emotion, satisfaction, and calmness. Treat your kitchen to a countertop watercooler that serves delicious tasting chilled and filtered water at the touch of a button. Plumbed into your mains, it also means you don’t have to buy expensive bottled water and contribute to the single-use plastic pollution crisis either—a sustainable solution.
A little water before bedtime can help you feel better rested and look fresher! Remember not too much so that you are up all night in the bathroom! But your lifestyle will take a positive turn from drinking more water. The water has all night to work through your system, so having water before bed is especially effective and a healthy routine.
Ah yes, the dreaded hangover. You spent the night celebrating with friends and woke the following morning feeling as if you were just hit by a truck. When you drink alcohol, you will need to urinate more, further promoting dehydration and amplifying the symptoms of a hangover.
The best way to avoid the classic hangover is to drink alcohol in moderation — this much we know. But water can help reduce a hangover’s effects. These include drinking water between each alcoholic beverage and drinking a couple of glasses of water before going to bed.
If you anticipate spending the night out with friends, leave a full water bottle on your bedside table before heading out for the night. When you return, drink a few ounces of water to avoid a serious headache the next day.
No, it’s not some fad from the back of a tabloid magazine. Believe it or not, drinking cold water before bed actually burns calories simply because your body needs to warm up the water. It works twice as hard to do so while you’re asleep, as your body is in a state of rest with little movement.
Don’t expect this tactic to burn calories at a similar rate to exercise. But cold water intake can still burn calories while you sleep, and capitalising on this is as simple as downing a glass of cold water before bed. However, the healthiest and simplest weight loss management relates to diet and physical activity.
What Is Nocturia?
Drinking water before bed may increase the need to urinate at night.
Nocturia is the increased need to urinate at night. While asleep, the human body produces more hormones that slow down kidney function and decrease urine production.
This combination reduces the need for people to urinate during the night and helps them sleep uninterrupted. Repeatedly getting up can reduce both the duration and quality of sleep.
Risks of Nocturia
When people’s sleep is disturbed by nocturia, it can have a significant impact on their quality of life.
A person’s memory, concentration, and mood can be negatively affected by sleep deprivation. The risk of a range of disorders can also be increased, including obesity, heart disease, diabetes, and depression.
Nocturia can happen to anyone at any age but is more common in older people. The following can also increase the risk of nocturia:
- benign prostatic hypertrophy
- overactive bladder
- bladder infections
- heart disease
- certain medications
Getting Rid of Nocturia
People with nocturia should avoid drinking water in the late evening. A person could try having their last glass a few hours earlier than normal.
Drinking an adequate amount of water during the day is still important. Unless the person is drinking too much, reducing total intake does not usually help.
However, close to bedtime, people should reduce or avoid:
- cocoa or hot chocolate
- cola or sodas
The need to urinate is increased by caffeine and alcohol. Caffeine can also make it more difficult for someone to fall asleep.
People should see a doctor to rule out other possible underlying conditions if they are experiencing persistent nocturia.
When Is the Best Time to Drink Water?
Drinking water before bed has a number of benefits, but drinking too close to bedtime can interrupt your sleep cycle and negatively impact heart health.
You must drink enough water throughout the day to avoid dehydration and prevent excess water intake at night. One sign of dehydration is dark urine. If you’re drinking enough water, your urine should be light yellow to clear in colour.
Drinking eight glasses of water a day is a helpful goal, but that number can vary from one person to the next. You may need to drink more water depending on your activity levels, the weather, or if you’re pregnant.
Some best practices for staying hydrated include:
- increasing your vegetable and fruit intake, since they contain a heavy percentage of water
- drinking a glass of water with every meal
- drinking water before and after exercise
- drinking water when you’re hungry because sometimes thirst is mistaken for hunger
Amount of Water You Need
Everyone’s different, but in general, adults need 64 ounces of water per day. This equates to eight glasses of H2O with a cup capacity of eight ounces. This is equivalent to just under two litres, and there are plenty of litre sized bottles you can purchase to help you stay on track.
The 64-ounce suggestion is only a guideline. Other individuals may need to consume more, especially athletes, pregnant women, and people who live in particularly dry climates.
If you find that you have chapped lips, feel extra parched, or your urine is dark or odorous, those are all common signs that you may not be drinking enough fluids and you could be dehydrated. Consider upping your intake or consulting with a doctor to find the amount of H2O consumption that’s right for you.
Water & Sleep Deprivation Correlation
The primary correlation between water and sleep deprivation is that drinking too much before bed can make you get up to use the bathroom, a condition called “nocturia.” Any interruptions to sleep can disrupt your sleep cycle, making you feel less rested in the morning.
Further, getting up multiple times in the same night is likely to result in getting significantly less than the recommended seven to nine hours per night of shuteye. If this situation becomes a habit, people can be at a higher risk of the following:
- Weight gain and obesity
- High blood pressure
- Heart disease
- High cholesterol
If you’re wondering when to drink water, there’s no universal answer that’s right for everyone. As long as you’re getting at least the recommended 64 ounces daily, the time that you consume it may not be all that important.
What you should be on the lookout for is whether your H2O intake is interrupting your sleep. If it is, then try to restrict your water consumption to earlier in the day and make sure you’re eating plenty of fluid-containing foods like fruits and vegetables.
It’s important to drink enough water during the day; however, it can be disruptive if you drink directly before bed. Avoid drinking water or any other fluids at least two hours before sleeping to prevent waking up at night.
If drinking water before bed has caused you to experience irregular symptoms, talk with your doctor or dietitian. They can help you determine what amount of water is best for your diet and your overall health.