Is It Good To Drink Water Before Sleep?
Our bodies need a lot of this magic substance because we lose it throughout the day, as well as at night. We lose it from breathing and sweating, but also through our digestive system. Some people enjoy a lot of liquids during the day to keep hydrated, but is it good to drink water before bed?
They say that almost 60% of the human adult physique is made out of water. The brain, heart, and lungs are the top recipients, but the skin and muscles also contain a lot of H2O.
You can find it even in our bones. So, our body needs a lot of liquids to replenish its reserves and deliver new oxygen cells through our vessel.
Water helps us to get rid of toxins. It keeps our temperature in check and lubricates our joints. H2O serves and protects other sensitive tissues and when you’re feeling drained it gives you a kick of energy. You might even be feeling hungry, but sometimes you’re just thirsty.
Lack of water, even 1% less, is not good. It can make you look puffier because you are trying to hold on to every drop of liquid in it. It will make you run on fumes and it can wreak havoc quickly.
Our metabolism wants fluids because all our cells ask for it to function properly and, usually, most men and women don’t drink enough during the day.
How Much Water Should I Be Drinking?
Water is magic. We should be drinking the right amount of it, not too little to help our vessel function properly, but not too much, either because it can lead to hyponatremia. Professionals recommend we consume the famous 8-glasses of liquids per day.
But others think it’s best to personalize this advice, 15.5 cups or 3.7 liters of fluids for men and around 11.5 cups or 2.7 liters for women.
Yet, this personalization depends on a lot of variables.
For example, maybe you want more or less for your health. Or you might need more because you live in a hot climate, you run every day, you’re pregnant or you’re breastfeeding. These factors can increase your water intake.
There isn’t one formula for everybody. You have to learn to listen to your body. If you’re feeling thirsty, it means that you’re already dehydrating.
It’s important to have liquids constantly in the course of the day, don’t chug big amounts in the morning or at night to compensate. It’s like watering a plant, you wouldn’t dump a lot of liquid over it and then ignore it for a month, right?
To avoid dehydration or overriding your kidneys specialists recommend you drink liquids based on your weight. For example, if you weigh 150 pounds or 68kg, you require around 75 to 150 ounces per day or between 2.2 and 4.4 liters. If you live in cooler weather or you’re sedentary, you’ll call for less.
What Are The Benefits Of Drinking Water?
A 2014 study found that water has a big impact on your mood, which can affect your sleeping routine as well. People used to a low fluid intake showed positive feelings and even calmness when more was introduced in their lives. The reverse was shown, too: people used to drinking lots of liquids were deprived of it and their mood was anxious and erratic.
Water, especially warm one, is a natural cleanser, particularly early in the morning or 2-3 hours before bed. It helps detox the body, especially calcium that builds up in the joints during the night, which if you don’t eliminate, it can lead to kidney stones. In addition, H2O can improve digestion and circulation.
The perfect time to sip fluids is any time your body requires it. If you need to have water at night, enjoy it, but try to change your habits the following day, so you won’t crave it. In time, you will see that by having liquids throughout the day – it can also come in the form of fruits, like melon, or veggies, like cucumber – your night habits will change naturally.
As a rule, have it first thing in the morning and with each meal. Do it if you’ve had high activity levels and if it’s very hot outside. Drink water when you’re feeling low on energy, if you’re feeling hungry, you’re having a migraine or if you have a dry mouth.
In addition, check your trips to the bathroom and the color of your urine. When you pee every couple of hours the color should be light, otherwise these are all signs of dehydration.
Why It Isn’t Recommended To Drink Water Before Sleep
The benefits of water are numerous, but it’s highly important that you do it responsibly during the day. You don’t want to have more at night to interrupt your sleep cycle with trips to the bathroom.
The normal urine output decreases at night, to give you between 6-8 hours of uninterrupted sleep. Your body creates hormones that tell it to relax its normal functions. Drinking even a glass can ruin this routine, which can lead to sleep deprivation.
Sleep deprivation is a custom for most adults in today’s society, but it isn’t something you should take lightly. You will have high blood pressure and higher levels of cholesterol; you will gain weight and will not be able to function properly. This isn’t worth it because you’ve heard that if you consume lots of water your hair and skin will shine.
Drinking fluids at night will not leave your kidneys to rest. This can even lead to an overactive bladder, to name but a few of the side effects. It is actually recommended to avoid water at least two hours before bed, but you can have a small sip to moist your mouth just before bed.
Nocturia happens when you make it a habit of ingesting lots of water at night and you wake up more than once to go to the bathroom.
This is common if you haven’t had a lot of fluids in the course of the day, if you’ve had one too many glasses with your dinner, or if you drank caffeine in the afternoon.
Thirst can furthermore be triggered by sweets, sodas, or Netflix and chips, which are salty.
Nocturia is common in older people and in women that are pregnant and their hormonal levels are running wild.
The risks are those mentioned above, but also bladder infections if you don’t urinate when you feel like doing so and you keep it in. It can even lead to constipation altogether.
It can also happen along with other health issues, like diabetes, and it can be a side effect of certain medications. It might be present if you’re predisposed to heart diseases, obesity or depression.
To manage Nocturia you have to decrease your water intake later in the day, avoid taking diuretics and try wearing compression stockings or elevating your legs to prevent fluid building up.
Drinking before bed is a normal thing you might do without giving it a second thought because you don’t feel any side effects. If you don’t wake up during the night to use the restroom, it might be because you’ve lost the liquid through breathing and sweating.
Nocturia means over two awakenings and if this isn’t the case with you, be informed and keep drinking like you’re accustomed to.
How To Drink Water Before Bed
Water consumption must be divided during the day. If you are used to drinking it later in the afternoon, you should think of ways to do it so your body reaps all the benefits.
The first thing to do is sip room temperature, even warm, beverages, with a small amount of vitamin C – lemon juice. This will keep you hydrated for longer periods of time. Vitamin C helps detox the vessel and remove excess salts.
Drinking throughout the night is also recommended if you are at a party and you are consuming alcohol or you are dancing. This will make you avoid dehydration and side effects like hangovers, which usually come with headaches. For every glass of alcoholic beverages you intake, consume a glass of water. This will keep you hydrated and you will eliminate the alcohol through sweat and urination.
On top of that, if you’re spending the night studying or working longer hours, add more H2O to your diet. This will make you sharp and it will improve your mood and reactions. Above that, make sure you work and sleep in an aired environment with a temperature between 71-73 Fahrenheit or between 22-23 degrees to prevent further dehydration.
While drinking water close to your sleeping routine can influence your sleep cycle, the variables above need to be taken into consideration for a balanced lifestyle. This substance has many benefits and you drink it if your body requests it. Just don’t make it a long-term custom to wake up during the night for bowel movements.
Also Read:Â Wake Up Thirsty in The Middle of The Night: 14 Causes And Solutions
