Is it worth drinking water before bed: advantages and disadvantages 0 11

The right drinking regime is an important aspect of a healthy lifestyle. Water maintains the necessary level of hydration; however, in some cases, its excess can lead to problems. During wakefulness, a person loses moisture through sweating, breathing, and other activities, but during sleep, these processes slow down. Kleo offers to explore whether it is possible to drink water before bed and in what quantities.

The effect of water on sleep

Water can have various effects on sleep depending on the circumstances. On one hand, an additional glass of water before bed supports the normal functioning of the body by maintaining hydration levels. On the other hand, it can disrupt peaceful sleep or cause swelling.

Sleep quality

Both a lack of moisture and excessive water intake negatively affect sleep quality. A 2019 study showed that adult participants slept less soundly and for longer if their hydration levels were low. After restoring the water-salt balance, sleep quality significantly improved.

However, it is not recommended to drink water right before bed. According to some studies, the kidneys filter blood faster when a person is in a horizontal position. This can lead to difficulties falling asleep and waking up during the night due to the need to visit the bathroom.

Melatonin levels

Melatonin, known as the “sleep hormone,” plays a key role in regulating sleep cycles. Its production increases with the onset of darkness, which promotes nighttime rest.

Although there is no direct relationship between melatonin levels and the amount of water consumed, restless sleep due to a full bladder can have an indirect effect. Experts recommend drinking water no later than one hour before bed.

Body temperature

For quality and restful sleep, both external and internal temperatures are important. An additional glass of water before bed can help transfer excess heat from the organs to the skin.

Dehydration, in turn, can lead to an increase in temperature, which negatively affects sleep quality. This can cause increased sweating, which also does not contribute to comfortable rest.

Muscle relaxation

Muscle cramps are one of the signs of a lack of fluid in the body. Water makes up 70-80% of the total muscle mass, and its deficiency can significantly affect essential functions.

If pain or tension in the calves and feet frequently occurs during sleep, it may be worth starting to drink water before bed. This can help reduce painful sensations and, in the long term, eliminate nighttime cramps.

Improving skin condition

Water procedures are an effective way to hydrate the skin, but internal hydration is equally important. A lack of moisture in the body affects the appearance of the skin, causing flaking, irritation, and dryness.

Consuming enough water, including in the evening, will help solve these problems and restore the skin's healthy appearance. A stable metabolism promotes the effective elimination of toxins, which also reduces the likelihood of breakouts.

Doctors' opinions on the benefits and harms of water before bed

Doctors and nutrition specialists emphasize the importance of water in metabolic processes and the functioning of the body. It aids in proper digestion, normalizes metabolism, reduces inflammatory processes, and strengthens blood vessels.

At the same time, experts agree that it is important to know the measure. Kleo.ru offers to learn about the benefits and harms that water before bed can bring, according to doctors.

How much water can be drunk before bed

The recommended amount of water before bed, according to specialists, is 200-300 ml, which is equivalent to 1-1.5 glasses. It is advisable to drink water 30-60 minutes before sleep.

It is important to adhere to the norm not only at night but also throughout the day. There are no universal volumes, as they depend on individual characteristics of the body and the presence of diseases. For a healthy person, 1 liter of water per 30 kg of body weight per day is considered sufficient. It is advisable to distribute this norm evenly throughout the day.

What liquid can quench thirst before bed

Before bed, it is recommended to avoid alcohol, coffee, and black tea, as they can interfere with normal sleep. It is also advisable to refrain from sugary drinks, as fast carbohydrates can hinder falling asleep quickly.

The optimal option would be plain water or herbal teas without a stimulating effect. The temperature of the liquid will not significantly affect sleep quality.

How to avoid swelling after drinking water before bed

People who have just started drinking water before bed often face swelling in the face and body upon waking. In this situation, it is logical to assume that the cause is the glass of water consumed the night before. However, as a rule, the situation is the opposite.

According to doctors, swelling occurs due to a disruption in the water-salt balance. If the body often experiences a lack of water, it begins to retain moisture at the first opportunity. To avoid this, it is necessary to drink water evenly throughout the day in the recommended doses (1 liter per 30 kg of body weight per day).

However, swelling can also be caused by other, less benign reasons. Kidney diseases can also lead to metabolic disorders. If swelling occurs, it is advisable to consult a doctor for examination.

In addition to proper hydration, reducing salt intake and regular physical activity can help reduce the likelihood of swelling.

Excessive elimination of beneficial substances

The claim that water flushes important substances from the body has some basis. However, as specialists assert, this only occurs if a person of average build drinks more than 6 liters per day. Such volumes are usually characteristic of professional athletes who compensate for losses with an appropriate diet.

For an average person, the problem of a lack of water in the body is more relevant than its excess.

The correct drinking regime plays an important role in the functioning of the body. Therefore, more and more people are interested in whether it is possible to drink water before bed and in what volume. The optimal amount is considered to be 1-1.5 glasses of liquid consumed 30-60 minutes before sleep. However, this amount may vary depending on health status and adherence to the water-salt balance.

Ekaterina Timofeeva, gastroenterologist