Daily Hydration for Nightly Relaxation
Are you having trouble staying asleep at night? Do you find yourself not feeling rested the next day? Do you often wake up with a hoarse throat? The good news is that a solution to better sleep quality may be simple: Paying closer attention to your daily hydration habits can make a noticeable difference.
We all lose water just by breathing, and during the night, it’s not realistic (or good for our sleep habits) to wake to rehydrate. This is why making sure to get enough water before bedtime is so important. If you don’t replace your water losses and become dehydrated, this can cause unpleasant symptoms when you try to rest up, such as:
- Hoarse Throat
- Charlie Horses
- Decreased alertness, energy and brain function the following day
If you consistently experience any of the symptoms listed above, try to ensure you are hydrating enough during the day, especially if you may be losing more water than the average adult. Factors that increase water loss include:
- Physical activity of any sort, especially if you sweat a lot or are an athlete
- Living in a hot or humid environment or at a high altitude
- Fighting off an illness and experiencing a fever, vomiting or diarrhea
- Being pregnant or breastfeeding
The National Sleep Foundation recommends that women should aim for a total of 91 ounces of water a day from food and beverages and men should aim for 125 ounces. Therefore, even if you don’t feel very thirsty, it is still important to consistently stay hydrated during the day. Keep in mind that fruits and vegetables also have high water content and can keep you meet your daily hydration goals. Drinking decaffeinated tea, infused water, or sparkling water can be an alternative to plain water.
Remember to spread your fluids throughout the day and avoid drinking large quantities of water too close to bedtime. You’ll be less likely to make multiple bathroom trips during the night, helping you to sleep sounder.