How to hydrate at night

Do you often wake up after a bad night’s sleep with a dry mouth, a sore throat, and a splitting headache? These could be signs that you’re not adequately hydrated before bed, which can lead to shorter, more restless sleep. But don’t worry—we’ve got you covered with a list of simple steps you can take during the day and before bed to keep you hydrated all night long!

（edit）Things You Should Know

• Stay hydrated during the night by drinking water before bed and keeping your bedroom cool.
• Stay hydrated by drinking enough water and replenishing electrolytes every day.
• Prevent nighttime dehydration by getting long, quality sleep.

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（edit）Drink some water before going to bed.

1. Although a bit obvious, this can help keep you hydrated throughout the night. Many people don’t drink water before bed because they don’t want to have to pee all night. However, a small glass of water is unlikely to wake you up in the middle of the night. Drinking a glass (0.2 liters) of water before bed can prevent you from waking up due to thirst.⁽¹⁾
   
   • Drinking a glass of water before bed can also prevent nighttime leg cramps and morning headaches, symptoms often caused by dehydration.

（edit）Keep your bedroom cool.

1. A hot bedroom can cause you to sweat and lose water during the night. It is well known that a cool bedroom can help you Sleep betterbut it also allows you to stay hydrated better. Turn your thermostat down to around 60-67° F (16-19° C) for hydration, comfort, and restful sleep.⁽²⁾
   
   • Turn on a standing fan or open a window Cool down your room quickly.
   • Wear breathable cotton pajamas and use lightweight sheets and blankets. Stay comfortable on hot nights.

（edit）Keep a glass of water next to your bed.

1. If you wake up in the middle of the night feeling dehydrated, have water at the ready. Waiting for a glass of water in the middle of the night can make it harder to fall back asleep. Keep a glass of water on your bedside table ahead of time to ensure you get a good night’s sleep.⁽³⁾
   
   • Keeping a glass of water next to your bed is also a way to remind yourself to drink water before bed.

（edit）Drink water throughout the day.

1. Nighttime dehydration is often caused by general dehydration. On average, men need about 15.5 cups (3.7 liters) of fluids per day to stay hydrated, while women need about 11.5 cups (2.7 liters). Drink a glass of water before and during each meal, after exercise, and whenever you feel thirsty to stay hydrated.⁽⁴⁾
   
   • If you have difficulty Drink enough wateruse the app to track your progress or carry a water bottle with you for easy access.
   • If you have trouble drinking plain water, milk, tea, and juice are all high in water.

（edit）Drink up lost electrolytes.

1. Sodium is one of the main electrolytes that helps you retain water. As you sweat and breathe throughout the day, you lose sodium, which cannot be replenished by drinking water alone. If you sweat a lot due to exercise, or just want to replenish your fluids, you can drink an electrolyte-enhanced drink or do it yourself.⁽⁵⁾
   

（edit）Eat more fruits and vegetables that are high in water content.

1. The foods you eat can help keep you hydrated throughout the night. Fruits and vegetables like apples, strawberries, cucumbers, broccoli, and spinach are almost 100% water. Include them in your diet along with drinking water to keep you hydrated.⁽⁶⁾
   

（edit）Hydrate immediately upon waking up.

1. It’s important to replace the fluids you lose during the night. Your body naturally loses water just by moving and breathing, so going 8 hours without drinking water while you sleep can lead to a lot of fluid loss!⁽⁷⁾ Start your day with a bang with a glass of water to get you ready and energized to start your day.⁽⁸⁾
   

（edit）Drink coffee an hour after waking up.

1. Coffee is a mild diuretic and may dehydrate you. Although coffee contains a lot of water, it will not hydrate you enough. It is best to wait 1 to 2 hours before drinking coffee to give yourself time to rehydrate.⁽⁹⁾
   
   • A diuretic is anything that increases your need to urinate, which also increases your loss of fluids.
   • However, try to drink coffee at least 6 hours before bedtime. Consuming caffeine 6 hours or less before bedtime can lead to shorter and poorer quality sleep.⁽¹⁰⁾

（edit）Limit alcohol intake before bed.

1. Stop drinking a few hours before bed to stay hydrated during the night. You may have a splitting headache after a night out – this is because alcohol, like coffee, has a diuretic effect. If you know you will be drinking, make sure to drink a glass of water for every glass of wine to stay hydrated before bed.⁽¹¹⁾
   

（edit）Discuss any sleep problems with your doctor.

1. Snoring and sleep apnea can cause you to become dehydrated during the night. If you snore, you may sleep with your mouth open, which can dry out your throat and mouth. If you know you snore and still wake up dehydrated, talk to your regular doctor or a sleep physician.⁽¹²⁾
   
   • Some experts believe that dehydration can contribute to snoring, so make sure you stay hydrated no matter what.⁽¹³⁾

（edit）sleep tight.

1. Sleeping longer can help keep your body hydrated and hydrated when you wake up. Studies on sleep and hydration show that people who sleep less are more likely to wake up dehydrated. sleep tight Maintain moisture overnight.⁽¹⁴⁾
   
   • Experts believe that the hormone vasopressin signals the kidneys to retain water during the night. If you sleep less than eight hours, less of the hormone reaches your kidneys, so you retain less water, leading to dehydration.

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