Many people avoid drinking water before bed to avoid having to get up to go to the bathroom, but the benefits of this habit may outweigh the risks if the amount of water consumed is properly controlled.
Experts recommend that people limit their fluid intake 2-4 hours before bedtime and only drink a small amount (about 90ml) right before going to bed.
The benefits of drinking water right before bed.
According to research from Syracuse University, Pennsylvania State University (USA), drinking water before bed properly can offer many benefits to overall health. Adequate hydration helps the body maintain essential functions and supports rest and recovery during the night.
Reduce hunger and improve digestion: Nighttime is when the body continues to digest food, and water is essential for this process. Not drinking enough water can lead to constipation and other digestive problems. Additionally, water creates a feeling of fullness, thus limiting overeating in the evening.
Improving sleep quality: Water helps regulate body temperature and supports sleep cycles. When the body is adequately hydrated, physiological functions, including sleep, are more stable. Additionally, drinking warm beverages like herbal tea before bed can help you relax and fall asleep more easily.
Reduce cramps and headaches: Dehydration, especially prolonged during the day, can cause symptoms such as headaches and muscle aches. If you don't drink enough water before bed, your body can become dehydrated overnight.
Improved mental health: Several studies suggest that staying adequately hydrated can contribute to reduced symptoms of anxiety and depression. Additionally, better quality sleep also improves mental well-being.
Harmful effects
Besides its benefits, drinking water before bed can also cause some inconveniences, especially when consumed in excessive amounts. However, according to the American Urological Association, these risks can be minimized if the amount of water is controlled.
Increased need to urinate: Drinking too much water before bed increases the likelihood of waking up in the middle of the night to urinate. While the body may retain water until morning, excessive amounts of water put pressure on the bladder and disrupt sleep. However, nighttime urination isn't solely caused by drinking water; it can also be due to sleep disorders or the habit of waking up in the middle of the night.
Sleep cycle disruption and reduced sleep: Waking up to urinate reduces total sleep time. Besides water intake, factors such as caffeine or alcohol use, stress, etc., contribute to this. In older men, prostate enlargement is a common cause. In some cases, waking up to urinate is more of a habit than a genuine bodily need.
Increased acid reflux: For people with acid reflux, drinking too much water close to bedtime can worsen symptoms. However, drinking a small amount of water can alleviate this condition. To minimize the risk, you should drink water about 30 minutes before bedtime or only a small amount right before going to bed.