Drinking water at night provides a number of health benefits compared to drinking water during the day. Some key questions surrounding the topic include: Why is nighttime water consumption recommended? What are the benefits of drinking water before bed? How much water should you drink before going to sleep? Read on to find answers to these questions and more.
Why is Nighttime Water Consumption Recommended?
There are a few key reasons why health experts recommend drinking water at night or before bed:
- Rehydration – During sleep your body is in a fasting state, and your cells and organs need water for repair and recovery. Drinking water before bed helps rehydrate your body while you sleep.
- Kidney health – Drinking water before bed gives your kidneys a flush which helps remove toxins and keeps your kidneys healthy.
- Avoid dehydration – Many people become dehydrated during the day and don’t realize it. Drinking water before bed helps replenish fluids and avoid dehydration.
- Aid digestion – Getting enough fluids helps food pass more easily through your digestive tract and prevents constipation.
What are the Benefits of Drinking Water Before Bed?
Here are some of the top benefits of drinking water before going to sleep:
Boosts Metabolism
Drinking water before bed boosts your metabolism, which helps you burn calories even while you sleep. A study found that drinking 500 ml of water increases your metabolic rate by 30% within 30 to 40 minutes. The effect lasts for about an hour. Drinking water before bed continues metabolizing while you sleep.
Promotes Deep Sleep
Being well-hydrated helps regulate your body temperature and circulation which allows you to fall into deeper, more restorative sleep. Dehydration can cause restless sleep.
Prevents Headaches
Headaches upon waking are often caused by dehydration. Drinking water before bed prevents this common cause of morning headaches.
Reduces Stress Hormones
Even mild dehydration raises the level of cortisol – your body’s primary stress hormone. Staying hydrated helps keep cortisol levels low and reduces anxiety.
Clears Toxins
Water helps flush toxins from your body and keeps your kidneys healthy. Drinking water before bed boosts this cleansing process while you sleep.
Aids Weight Loss
Water helps boost your metabolism, fills you up, flushes out toxins, and prevents fluid retention – all of which aid weight loss. Drinking water before bed checks the boxes for all these benefits.
How Much Water Should You Drink Before Going to Sleep?
Most health experts recommend drinking between 8 to 16 oz (250 to 500 ml) of water before going to bed. The ideal amount for you depends on factors like your current hydration level, activity level, climate, and body size. Start on the lower end of the range and increase your water intake if you find you are still thirsty or have dry mouth upon waking.
Tips for Drinking More Water Before Bed
- Drink a glass of water right before getting into bed at night.
- Set a reminder on your phone, watch, or alarm clock to drink water before bed.
- Keep a pitcher of water or a glass on your nightstand as a visual cue.
- Choose herbal tea or infused water if plain water is unappealing.
- Opt for smaller, more frequent sips if drinking a full glass is hard for you.
When is the Best Time to Drink Water Before Bed?
Ideally, you should finish drinking your water 1 to 2 hours before falling asleep. This gives your body time to absorb the fluid and send the water to your cells, tissues, and organs before entering the fasting state of sleep.
Drinking immediately before bed increases your risk of middle-of-the-night bathroom trips which disrupt sleep. Stopping intake 1 to 2 hours before bed helps minimize this effect.
Evening Routine for Optimal Hydration
Follow this evening routine to optimize hydration and promote restful sleep:
- 6:00 pm – Gradually reduce diuretic beverages like coffee, tea, soda, and alcohol.
- 7:30 pm – Have a light snack like fruit if needed.
- 8:00 to 9:00 pm – Drink 8 to 16 oz water.
- 10:00 pm – Use the bathroom before bed.
- 10:30 pm – Lay down to sleep well hydrated.
Does Drinking Water at Night Increase Weight?
Drinking water before bed does not increase weight gain. In fact, staying hydrated actually promotes weight loss. Here’s why:
Water is Calorie-Free
Water contains zero calories, so drinking more water before bed won’t make you gain weight. The only beverage with more calming and hydrating benefits than water is herbal tea.
Suppresses False Hunger
Thirst is often misinterpreted as hunger. Drinking water before bed prevents false hunger pangs from keeping you up or leading to late night snacking which can pile on calories.
Boosts Metabolism
As mentioned earlier, being well hydrated actually increases your metabolic rate. This results in burning more calories even while you sleep.
| Water Consumed Before Bed | Increase in Metabolic Rate |
|---|---|
| 12 oz (350 ml) | 24% |
| 16 oz (500 ml) | 30% |
Promotes Fat Breakdown
Drinking water triggers the breakdown of fat cells, releasing fat to be used as energy. Staying hydrated helps fuel your metabolism with fat rather than sugar. Drinking before bed keeps this fat burning effect working through the night.
Does Drinking Water at Night Increase Water Retention?
Despite the myth, drinking water before bed does not increase water retention or bloating. Here’s why:
Water Balance
Drinking adequate water before bed helps maintain a healthy fluid balance. Your kidneys are activated overnight to process excess liquid and electrolytes, preventing fluid retention.
Hormone Regulation
Being dehydrated causes an increase in the hormone aldosterone which signals your body to retain more water. Staying hydrated helps regulate aldosterone and other hormones that control fluid balance.
Toxin Removal
Water supports your kidneys in flushing out toxins that contribute to bloating. Drinking water before bed optimizes this overnight detoxification process.
Does Drinking Water Before Bed Disrupt Sleep?
Drinking adequate water before bed should not disrupt your sleep. In fact, being hydrated helps promote more restful sleep. Here are some tips to prevent excessive bathroom trips:
Limit Fluid Intake 1-2 Hours Before Bed
Give your body time to absorb the water so less ends up in your bladder near bedtime.
Avoid Caffeine and Alcohol
These drinks have diuretic effects which make you urinate more.
Limit Total Intake
If you drink excessive amounts close to bedtime, that may increase bathroom runs.
Assess Medications
Some medications like diuretics tend to increase urination. Talk to your doctor about timing if this impairs your sleep.
Use the Bathroom Before Bed
Empty your bladder immediately before getting in bed.
Stay Cool
Heat increases night sweating which causes you to lose more fluid overnight.
Water vs Electrolyte Drinks Before Bed
For most people, plain water is perfectly sufficient before bed. However, an electrolyte drink may provide additional benefits in some cases:
After Exercise
Electrolytes like sodium help replenish what’s lost in sweat during intense or prolonged exercise.
Heat Exposure or Illness Causing Dehydration
Electrolytes aid rehydration when you’ve lost higher than normal fluids.
Increased Urination
Electrolytes help counter increased urinary losses from medications or health conditions.
| Water | Electrolyte Drink |
|---|---|
| – Hydration | – Hydration |
| – Calorie-free | – Electrolyte replenishment |
| – Low cost | – Carbs for fuel |
| – No sugar | – Higher calorie |
| – No caffeine | – Sugars or artificial sweeteners |
Best Bedtime Drinks for Hydration
Here are the top beverage options to help you stay hydrated before bed:
Water
Plain water is hydrating, calorie-free, and easy on your wallet. You can drink tap water or spring water.
Sparkling Water
The carbonation makes this more palatable if plain water is boring. Choose unsweetened varieties.
Decaf Tea
Herbal and decaffeinated green tea provide hydration without impairment of sleep.
Milk
Dairy provides hydration, carbohydrates, protein and calcium for overnight muscle repair.
Coconut Water
Provides hydration, electrolytes, and natural sweetness. Lower sugar than sports drinks.
Decaf Coffee
Contains some hydrating water and antioxidants. Limit to 8 oz to avoid excessive caffeine.
Vegetable Juice
Provides hydration and nutrients. Low sugar options like tomato or cucumber juice are best.
Soup Broth
Provides hydration as well as electrolytes, protein, and other nutrients.
Conclusion
Drinking adequate water and staying hydrated overnight provides a number of excellent health benefits. Consuming 8 to 16 oz of water 1 to 2 hours before bed helps replenish fluids, boost metabolism, support detoxification, regulate hormones, curb hunger, aid weight loss, and promote deep sleep. While excessive intake close to bedtime can interrupt sleep, following these tips allows you to reap the full rewards of hydration at night.
