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The Relation Between Hydration and Sleep

Do you drink enough water on a daily lever? If not, you are probably sleeping poorly. Here is how to stay hydrated all day long, and why it matters.

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It’s surprising just how much a lack of hydration can affect the way you feel throughout the day. A lack of fluids can make you irritable, even sluggish, and completely off your game.

You probably know how important hydration is. People usually mix a lack of hydration with a stronger appetite, which is the main reason why the number of calories might go up.

Did you know that hydration plays a critical role in how well or not you sleep at night? Understanding the impact of your daily fluid intake can improve the quality of your sleep.

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Dehydration’s Negative Effects

Going to bed mildly dehydrated can seriously disturb your sleep. Dehydration can cause your mouth and nasal passages to become dry, setting you up for heavy snoring and hoarseness in the morning.

A lack of pre-bed fluids can lead to nocturnal leg cramps that may easily keep you awake. Furthermore, being dehydrated during the night can damage your alertness, energy, and cognitive performance the following day.

Plus, being dehydrated during the night can compromise your energy, alertness, and cognitive performance.

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Sleep-Related Fluid Loss

Did you know that you can lose body fluids only by breathing while you sleep? This means that even if you start the night reasonably well-hydrated, you can wake up with a significant fluid loss.

This is especially true if you breathe through your mouth, if you snore, or if you have sleep apnea. If you breathe through your nose, you won’t lose nearly as much water from your body.

An overly warm or dry bedroom can lead to extra fluid loss during the night, as a late-day intense exercise can do.

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Also, a strong nightcap or excessive drinking can exacerbate these fluid-compromising scenarios, which in turn can lead to tiredness or lethargic the following day.

How to Hydrate Right

To get the most from hydration, you need to know how to hydrate right. With that in mind, proper hydration requires consistency and a bottle of water before bed.

It would be best if you always focus on drinking plenty of non-caffeinated fluids regularly throughout the day.

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Women need approximately 91 ounces daily from beverages and foods, while men should aim for about 125 ounces. This means that water should be drunk throughout the day and not only before bedtime.

If you do so and force yourself to drink around 91 ounces in one move, you can only expect frequent toilet visits. This way, you will torture yourself, and you won’t be able to achieve quality sleep, and you will have difficulties waking up in the morning.

The best thing you could do is practice spreading your fluid intake throughout your day to maximize the odds of sleeping soundly at night.

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Is drinking water before bed healthy?

If you want to stay healthy and sleep better, you should drink water every day. Moreover, you need to drink above the recommended amount of water every day for your body to function correctly.

Drinking water only before you go to bed, can only lead to frequent toilet visits.

Your urine output decreases at night, allowing you to sleep six to eight hours without interruption.

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Drinking a glass or two of water before bed can change this cycle. Little is known, but sleep deprivation can strongly affect your heart health.

As expected, lack of sleep can influence one’s potential for developing:

  • high blood pressure
  • high cholesterol levels
  • weight gain

According to the National Sleep Foundation, a study found adults 45 years of age and older who slept fewer than six hours at night were at an increased risk of having a stroke or heart attack.

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Age can also play a huge role in both your sleep and urinary cycle. The older you get, the more likely you will develop an overactive bladder.

Of course, this can be connected with various medical conditions that can actually affect urinary bladder function, making it difficult for your brain to communicate signals to your bladder.

2 Most Important Benefits of Drinking Water Before Bed

If you choose to intake the recommended amount of water before you go to bed, you can expect some overall health improvement.

Still, two main benefits are:

  • Improved Mood: water deprivation can negatively impact your mood, which will affect your entire sleep-wake cycle.
  • Natural Cleanser: drinking hot or cold water is one natural way to help detox the body and improve overall digestion. Warm water will always increase blood circulation and help the body removes waste. Warm water will also push the body to increase sweat output. Sweating will always force you to lose some fluid through the night, but it will also remove excess salts and various toxins and help clean the skin cells. So, drinking warm water before bed will help you clean your body’s natural way. Plus, it may help to relieve pain or cramping in the stomach. If you are tired of drinking plain water, think about adding lemon to your water before bed. This will enable flavor, plus it will provide vitamin C, boost your immune system, and fight infections.

Here are the tips you need to follow to achieve and maintain a near-perfect level of hydration throughout the day.


So far, you understand that going o bed dehydrated or mildly dehydrated can disrupt your sleep.

Here is what you should do to achieve that desirable hydration level throughout the day.

1. Don’t Drink Coffee Immediately

We can understand. Many can’t start their day before they have a large cup of morning coffee. This widespread habit isn’t as healthy as people believe it is. Coffee is a slight diuretic, meaning that when you drink it, it increases your need to pee.

So having coffee right when you wake up means that you will be dehydrated for a more extended period, after spending approximately eight-hours of no liquids.

Know that waiting a few hours to have the first cup of morning coffee is the best thing that you can do for your body. Breakfast first, coffee later.

2. Eat Food With a High Water Content

If you can’t make yourself drink enough water, you should take it step by step. Think about improving your diet. Eat foods with high water content. That will keep your stomach full as well.

Many veggies and fruits have a high H2O content, including watermelon (great for the summer), strawberries, cucumbers, celery, oranges, spinach, and cantaloupe.

This is also a great way to intake sufficient level of vitamins. This is only a side move to motivates you to drink water. After all, nothing can replace water.

3. Mix Water and Meals

You can drink water while eating, and you won’t dilute your stomach acid. Drinking water during meals can only help your body indigestion.

Consuming H2O with food could also help prevent constipation by keeping your digestive tract lubricated.

Plus, drinking water while eating could keep you from overeating because it forces you to take breaks from shoveling food onto your mouth, Plus, it can give you time to check in with your stomach to see if it really needs more food or if it’s just being greedy.

Sleep deprivation has a wide range of various effects on a person’s health. Insufficient sleep affects attention and judgment strongly, while prolonged sleep deprivation can lead to a higher risk of type 2 diabetes, obesity, respiratory disease, and high blood pressure.

Some studies have found that sleeplessness increases the risk of kidney disease and premature death. As you probably know already, kidneys play a vital role in hydration, so drinking more water can improve kidney health.

If you’re tired, drink extra water

Researchers examined the records of over 20,000 healthy young adults, who had provided urine samples and completed questionnaires concerning their sleeping habits, and they come to a single conclusion.

They have realized that people who got six or fewer hours of sleep each night had more concentrated urine than those who got about 8 hours per night.

Researchers also stated that if you’re not getting enough sleep or feeling bad or tired the following day, you should drink extra water.

The Bottom Line

Some would say that we are made out of the water, while others claim that they can go the entire day with a single glass of water.

Thanks to various studies and modern knowledge, we now know better.

We know that water is essential and that it can help you be healthier. Know how much sleep you need based on your age, drink a cup of water in the morning, and one glass of water before you go to bed. Do your body a favor and make water intake consistent.

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