Simple and Effective Ways to Stay Hydrated Overnight

Learn how to keep your hydration levels up at night (and how to have more restful sleep!)

Co-authored by Arvind Madan and Devin McSween

Last Updated: August 14, 2024 References

Are you constantly waking up from a poor night’s sleep with a dry mouth, scratchy throat, and throbbing headache? These might be signs that you’re not adequately hydrating before going to sleep, which can lead to shorter and less restful sleep. Don’t worry though – we’ve provided you with a list of easy steps to take throughout the day and before you lay down at night that will keep you hydrated overnight!

Things You Should Know

Stay hydrated overnight by drinking water before bed and keeping your bedroom cool.
Keep your hydration levels up by drinking enough water every day and replenishing electrolytes.
Prevent overnight dehydration by getting long, quality sleep.

1

Sip on water before you go to bed.

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While a little obvious, this can help you stay hydrated overnight. Many people avoid drinking water before bed because they don’t want to constantly pee throughout the night. However, a small glass of water is unlikely to get you up in the middle of the night. 1 cup (0.2 liters) of water before bedtime can keep you from waking up due to thirst.^{[1]
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- A glass of water before bed can also prevent leg cramps during the night and a headache in the morning, which are often caused by dehydration.

2

Keep your bedroom cool.

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A hot bedroom can make you sweat and lose water during the night. It’s well known that a cool bedroom helps you sleep better, but it also keeps you better hydrated. Turn your thermostat down to around 60-67° F (16-19° C) for a hydrating, cozy, and restful sleep.
- Turn on a standing fan or open your window to cool your room quickly.
- Sleep in breathable, cotton pajamas and use lightweight sheets and blankets to stay comfortable on a hot night.

3

Keep a glass of water by your bed.

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Have water at the ready if you wake up in the night dehydrated. Getting up for a glass of water in the middle of the night can make it difficult for you to fall back asleep. Prepare ahead of time with a glass of water on your nightstand to help ensure that you get good quality sleep if you wake up.^{[2]
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- Keeping a glass of water by your bed can also be a way to remind yourself to drink before bed.

4

Drink water throughout the day.

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Overnight dehydration is often caused by general dehydration. On average, men need about 15.5 cups (3.7 liters) of fluids a day to stay hydrated while women need about 11.5 cups (2.7 liters). Drink enough water by having a glass before and during every meal, after you exercise, and of course, when you feel thirsty.^{[3]
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- If you have trouble drinking enough water, track your progress with an app or carry a water bottle with you for easy access.
- Milk, tea, and juice are all high in water content if you have trouble drinking plain water.

5

Drink back lost electrolytes.

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As you sweat and breathe throughout the day, you lose sodium, which you can’t gain back through just water. If you’re sweating a lot due to exercise, or just want a hydration boost, pick up an electrolyte-enhanced drink or make your own.^{[4]
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6

Eat fruits and vegetables high in water content.

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Fruits and vegetables like apples, strawberries, cucumbers, broccoli, and spinach are nearly 100% water. Incorporate them into your diet, along with drinking water, to keep your hydration levels up.^{[5]
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7

Hydrate as soon as you wake up.

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You naturally lose water by just moving and breathing, so not drinking water for 8 hours as you sleep leads to a lot of water loss!^{[6]
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Research source} Start your day off strong with a glass of water to get you ready and active for the day.^{[7]
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8

Drink your coffee an hour after you wake up.

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Coffee is a mild diuretic that might dehydrate you. While coffee is full of water, it won’t hydrate you as well. It’s a good idea to wait 1 to 2 hours before drinking your coffee to give yourself time to replenish yourself with water.^{[8]
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- A diuretic is any substance that increases your need to pee, which also increases your fluid loss.
- However, aim to drink your coffee at least 6 hours before you go to sleep. Consuming caffeine 6 hours or less before your bedtime can cause shorter and poorer quality sleep.^{[9]
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9

Limit your alcohol intake before bed.

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You’ve probably experienced a pounding headache after a fun night out – this is because alcohol is a diuretic like coffee. If you know you’ll be drinking, make sure to drink a glass of water for every drink to keep yourself hydrated by the time you go to bed.^{[10]
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10

Talk to your doctor about any sleeping issues.

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Snoring and sleep apnea can dehydrate you overnight. If you snore, you probably sleep with your mouth open, which can dry out your throat and mouth. If you know that you snore and continue to wake up dehydrated, consult your normal doctor or a sleep physician.^{[11]
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- Some experts believe that dehydration leads to snoring. Regardless, make sure you are staying hydrated.^{[12]
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11

Get a long night’s sleep.

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Sleeping for longer can help you stay and wake up hydrated. Research on sleep and hydration shows that people who sleep for a shorter amount of time are more likely to wake up dehydrated. Make sure to get a good night’s sleep to stay hydrated overnight.^{[13]
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- Experts believe that the hormone vasopressin signals our kidneys to retain water overnight. If you sleep less than 8 hours, less of that hormone can reach your kidneys, so you retain less water and become dehydrated.

Expert Q&A

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Question

Are there any other steps to hydrate?

Arvind Madan
Internal Medicine Doctor
Arvind Madan is an Internal Medicine Doctor based in Orlando, Florida. With over 23 years of experience, Arvind works as a Physician at Central FL Kidney Specialists and is the Principal Investigator of the research division there. Arvind is certified by the American Board of Internal Medicine, with a sub-specialty in Nephrology. He is an Assistant Professor of Internal Medicine at the University of Central Florida’s College of Medicine. He is also an Assistant Professor of Medicine at Orlando College of Osteopathic Medicine (OCOM). He received his MD from Maulana Azad Medical College at Delhi University and completed his residency at Nassau County Medical Center.

Arvind Madan

Internal Medicine Doctor

Expert Answer

The best way to rehydrate is really just with plain water. If you are dehydrated and have some salt, you can consume that as well. Oral rehydration salts will help give you an appropriate level of electrolytes to replace the lost ones. Do not take lots of energy drinks because the majority of them contain caffeine and taurine, neither of which is very good for your kidneys. Just stick to natural hydration with water and ORS to keep fluids in balance and support kidney health overall.

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How do I get to sleep really quickly?

SELL CYRA

Community Answer

There are some stretches that you can do for your face and there are some yoga poses that you can do in bed to get to sleep fast and sleep better.

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Is severe leg pain at night in bed a sign of dehydration?

Community Answer

The cause of nocturnal leg cramps is not completely understood, but research indicates that they may result from vitamin deficiencies, particularly magnesium. It is thought that other nutrient deficiencies play a role in causing leg cramps, too. Dehydration -- while a serious deficit -- is not considered an important factor in night cramps.

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