Causing dehydration: If you’re feeling groggy and lethargic in the morning, your nightly habits could be to blame. If you’re waking up with a dry mouth and struggling to even finish your coffee
It might be time to examine your nighttime habits to see which ones are causing dehydration and hindering your ability to get good rest.
Here are 10 nighttime habits that are causing dehydration and ruining your sleep.
1) Skipping Water After Meals
You don’t have to drink a full glass of water with every meal, but you should ensure that you’re drinking plenty throughout the day. In fact, between meals is a good time to drink more water since your body tends to hold onto it better than during and after meals.
Sipping on more H2O throughout your day will do wonders for hydration levels as well as proper digestion and elimination. It also helps ensure that you get in enough essential electrolytes.
With all of these benefits, you can be sure that good hydration habits will give you greater energy levels, boost performance and moods, increase attention spans, improve mental clarity and keep skin glowing while preventing muscle cramps due to poor hydration.
2) Burning The Candle at Both Ends
We’ve all been guilty of it at one point or another: waking up late and rushing to get ready for work. Then, after a long day at work, we get home and want to relax.
But with so much going on in our lives, it can be hard to find time for everything. To counteract fatigue in your daily life, try a few nighttime habits that will help you de-stress and go into each day feeling refreshed
3) Not Drinking Enough Water Before Bed
It’s important to stay hydrated when we’re awake, but most of us forget to make sure that happens while we sleep.
Although most of us are aware that not drinking enough water will lead to dehydration, it’s also common for people to forget that getting a good night’s rest involves much more than just rolling into bed and hitting snooze in the morning.
If you’re one of those people who doze off without grabbing a glass of water, you may have forgotten just how much fluid is lost through sweating or even urinating during sleep.
To ensure you start your day with enough liquid in your system, try making a habit out of drinking some H2O before hitting reset on your alarm clock.
4) Consuming Alcohol Before Bed
Alcohol is a diuretic, meaning it causes your body to expel more liquid than it takes in. When you drink, your body loses water through urination and sweating—which also means that if you’re getting drunk before bed, you’re losing much-needed water. Avoid dehydration at night by limiting alcohol intake.
Try drinking less overall or opting for low-alcohol drinks like wine. If you choose to drink at night, consider a glass of warm milk instead; studies show that milk can actually help with sleep because of its calming amino acids and natural sugars. It may sound strange but try it before bed tonight! Your body will thank you for being hydrated!
5) Ignoring the Urge to Use the Bathroom
Feeling like you need to urinate? Make sure you don’t ignore it. When we aren’t drinking enough water, our kidneys hold onto every last drop to prevent us from becoming dehydrated.
This then leads to an even greater urge to use the bathroom because your body wants all of that excess liquid out. So if you do feel an urge, don’t ignore it or try to wait it out—try a glass of water or two instead and head for a bathroom when you can.
You may be surprised by how much extra water your body needs if you haven’t been drinking enough. (Discover how drinking more H2O can help boost your weight loss goals.)
6) Drinks with a Lot of Sugar in Them
The average person may be drinking more than 100 ounces of sugary drinks per week, which equates to about 8 extra pounds a year!
Excess sugar consumption has also been linked to diabetes and obesity, so cutting back on soda and juice is one of many strategies you can use to help reduce these risks.
Swap out sugar-laden beverages for water or unsweetened tea and coffee whenever possible. Be sure to limit fruit juices to 4 ounces per day, since that’s all you need in order to stay hydrated.
7) A Hot Bath Before Bed
Taking a hot bath before bed can be very relaxing. However, it can also cause dehydration if you’re not careful. If you do decide to soak in a hot bath, make sure that you drink plenty of water beforehand so that your body can keep up with fluid loss.
Also, try to avoid eating a big meal right before going to bed as it will likely make you more thirsty throughout the night and result in more liquid loss from your body.
8) Taking Medications Before Bed
Water is essential to keeping your body running, which is why it’s so important to make sure you drink enough throughout each day.
Whether you consume your water all at once or space it out throughout a few cups, making sure you stay hydrated can help keep everything working properly—including your metabolism.
One study found that drinking about 17 ounces of water increased subjects’ metabolic rates by 30 percent for a period of 90 minutes.
In another study from The Journal of Clinical Endocrinology & Metabolism, men who drank about 500 milliliters (about 17 ounces) of water increased their metabolic rate by nearly 50 percent.
9) Not Drinking Enough Water Throughout The Day
Staying hydrated is an important component of overall health, as staying properly hydrated will ensure you’re getting enough electrolytes, and it also helps flush toxins out of your body.
Most people don’t drink enough water (about 75% of us don’t get enough water in our diet) and are actually leading ourselves towards dehydration if we aren’t thinking about how much water we need to be drinking throughout the day.
To make sure you are properly hydrating yourself, look at your urine color; if it is clear or light yellow then that is a good indication that you are adequately hydrated. However, if it is dark yellow or orange-tinged, there might be some extra work!