Learn how to keep your hydration levels up at night (and how to have more restful sleep!)

Are you constantly waking up from a poor night’s sleep with a dry mouth, scratchy throat, and throbbing headache? These might be signs that you’re not properly hydrating before going to sleep, which can actually lead to shorter and less restful sleep. Don’t worry though – we’ve provided you with a list of easy steps to take throughout the day and before you lay down at night that will keep you hydrated overnight!

Things You Should Know

  • Stay hydrated overnight by drinking water before bed and keeping your bedroom cool.
  • Keep your hydration levels up by drinking enough water everyday and replenishing electrolytes.
  • Prevent overnight dehydration by getting long, quality sleep.
1

Sip on water before you go to bed.

  1. While a little obvious, this can help you stay hydrated overnight. Many people avoid drinking water before bed because they don’t want to constantly pee throughout the night. However, a small glass of water is unlikely to get you up in the middle of the night. In fact, 1 cup (0.2 liters) of water before bedtime can actually keep you from waking up due to thirst.[1]
    • A glass of water before bed can also prevent leg cramps during the night and a headache in the morning, which are often caused by dehydration.
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4

Drink water throughout the day.

  1. Overnight dehydration is often caused by general dehydration. On average, men need about 15.5 cups (3.7 liters) of fluids a day to stay hydrated while women need about 11.5 cups (2.7 liters). Drink enough water by having a glass before and during every meal, after you exercise, and of course, when you feel thirsty.[4]
    • If you have trouble drinking enough water, track your progress with an app or carry a water bottle with you for easy access.
    • Milk, tea, and juice are all high in water content if you have trouble drinking plain water.
8

Drink your coffee an hour after you wake up.

  1. Coffee is a mild diuretic that might dehydrate you. While coffee is full of water, it won’t hydrate you as well. It’s a good idea to wait 1 to 2 hours before drinking your coffee to give yourself time to replenish yourself with water.[9]
    • A diuretic is any substance that increases your need to pee, which also increases your fluid loss.
    • However, aim to drink your coffee at least 6 hours before you go to sleep. Consuming caffeine 6 hours or less before your bedtime can cause shorter and poorer quality sleep.[10]
11

Get a long night’s sleep.

About This Article

Devin McSween
Co-authored by:
wikiHow Staff Writer
This article was co-authored by wikiHow staff writer, Devin McSween. Devin McSween is a wikiHow Staff Writer. With a background in psychology, she has presented her research in social psychology at a variety of conferences and has contributed to several manuscripts for publication. At wikiHow, Devin combines her love of writing and research with the goal of bringing accessible information to wikiHow readers that will help them learn and grow. She earned her BS in Psychology from the College of Charleston. This article has been viewed 13,751 times.
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Co-authors: 6
Updated: December 24, 2022
Views: 13,751

Medical Disclaimer

The content of this article is not intended to be a substitute for professional medical advice, examination, diagnosis, or treatment. You should always contact your doctor or other qualified healthcare professional before starting, changing, or stopping any kind of health treatment.

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