Using a water bottle to have a drink easily accessible and to track how much water you’ve consumed.Sipping fluids regularly, including by setting a schedule reminder if you have a hard time remembering to drink water.By maintaining hydration throughout the day, you have less to worry about when bedtime rolls around. If you frequently find yourself thirsty at night, it might mean that you aren’t staying hydrated during the day. Limiting late-night use of electronic devices, developing a relaxing bedtime routine, and using a comfortable mattress are other examples of positive sleep hygiene that can help you rest well. A common principle of sleep hygiene is having a consistent sleep schedule that provides enough time for you to get the sleep that you need. Sleeping well often starts by making sleep a priority. By sleeping the recommended amount, you allow these processes to unfold and let your circadian rhythm better manage your body’s fluid levels. The body goes through multiple complex processes during sleep that enable recovery for overall health. Getting a sufficient amount of high-quality sleep is an important part of preventing dehydration. It’s normal for the body to have a net loss in water during the night, but there are steps that you can take to keep that from resulting in dehydration. As a result, sleep deprivation may directly contribute to dehydration. If sleep is interrupted or cut short, though, this natural process may be disrupted, interfering with the hormonal signals for water retention. In the latter part of sleep, circadian signals cause the body to produce a hormone called vasopressin that promotes water retention.
A large component of that loss happens during sleep, although the amount can depend on whether a person breathes primarily through their mouth or nose.ĭuring sleep, there is no fluid intake to make up for insensible water loss, which is why it is believed that the body’s internal clock, or circadian rhythm, kicks in to manage a balanced level of hydration.
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Over a full day, about 300-400 milliliters of water are lost from breathing.
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Most water loss happens through urination, but the body also loses fluid through the skin and from respiration, which is known as insensible water loss. In addition, there are potential biological explanations for why poor sleep can affect hydration. While this was an observational study and cannot prove causality, that the association existed in two distinct cultural contexts adds weight to the findings. In a study of nearly 20,000 adults in both the United States and China, people who slept only six hours per night were found to have significantly higher rates of dehydration than people who slept eight hours. There is also evidence that a lack of sleep may contribute to dehydration. Nocturia can be especially problematic for people who struggle to fall back asleep after getting up from bed. Frequent urination at night, known as nocturia, can interrupt sleep with repeated trips to the bathroom. Other symptoms of dehydration, such as headaches, dry mouth and nasal passages, and muscle cramps may cause discomfort that makes it harder to sleep well.Īt the same time, excess hydration can contribute to sleeping problems. People who are suffering from significant dehydration often find that they feel extremely tired, lethargic, or fatigued. Hydration is important for most systems of the body, which is why dehydration can have diverse symptoms, including effects on sleep. The Relationship Between Hydration and Sleep At the same time, too much fluid intake can cause excess urination that may lead to sleep interruptions.įinding the right balance of fluid intake can improve overall health and may contribute to better sleep without numerous trips to the bathroom or waking up feeling dehydrated. While it’s more common to think about hydration in the context of diet and exercise, an increasing amount of research is exploring the links between hydration and sleep.ĭehydration may create barriers to sleep, and insufficient sleep may increase the chances of being dehydrated. A person can’t survive more than a few days without water, and adequate daily hydration is vital to keeping the body functioning properly.
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