Should you be drinking water before bed? How it impacts sleep
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Learn about the benefits, and pitfalls, of drinking water before bed. Plus, warm vs ice water and when you should stop drinking so you don't stay awake.
While most of us know that drinking water throughout the day is essential for good health and wellbeing, the benefit of drinking water before bed is often debated.
Should you drink water before bed?
The decision to drink waterbefore bed is more complex than it seems. On one hand, it's crucial for preventing dehydration, which can significantly impact your sleep quality and overall wellbeing. However, too much water right before bed may disrupt your sleep cycle if it causes you to wake up to go to the bathroom.
If you have specific health conditions—such as those affecting the kidneys or bladder, or you take certain medications that might impact fluid balance—consult with a healthcare provider for personalized advice.
3 possible benefits of drinking water before bed
While it's important to moderate your water intake before bed, drinking a sufficient amount of water earlier in the evening can offer several health benefits. Listening to your body's signals and adjusting your water intake can help you maximize the benefits without compromising your sleep.
1. Preventing nighttime dehydration
Dehydration during the night can lead to a dry mouth and throat, which can interrupt your sleep and disrupt your sleep cycle. It may also cause you to wake up with a sore throat.
2. Supporting brain health and preventing headaches
Hydration has a direct impact on brain health. Dehydration can cause brain fog and headaches, even at night, so staying hydrated can contribute to more peaceful and restorative sleep.
3. Enhancing skin health
Dehydrated skin can become more prone to skin conditions like dry skin, or premature wrinkling. Getting proper hydration by drinking enough water can help maintain skin moisture and elasticity, contributing to a healthier and more refreshed appearance.
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Drinking ice water vs drinking warm water before bed
Did you know that the temperature of the water you drink before bed can have different effects on your body and sleep quality? To choose between ice water and warm water before bed, pay attention to how your body responds. Consider your personal preferences and health needs to fit your hydration habits to your sleep.
The case for ice water
Drinking ice water before bed can be refreshing, especially in warmer climates or during hot weather. Cold water can be invigorating, which can be particularly appealing after a long day. However, drinking cold water right before bed might be stimulating, and may potentially make it harder to wind down and fall asleep.
If you experience sensitive teeth or digestive issues, ice water might cause discomfort. Try water at room temperature instead.
The benefits of warm water
Warm water can have several advantages when consumed before bedtime. Warm water is generally more gentle on the digestive system and can aid in digestion, reducing the risk of discomfort during the night.
If you have a cold or flu, warm water can help clear nasal congestion and soothe a sore throat.
Incorporating warm water into your nighttime routine can also become a calming ritual that signals to your body that it's time to wind down.
Herbal teas
Herbal teas can be a great addition to your bedtime routine. Opt for caffeine-free options like chamomile, lavender, or peppermint, which are known for their relaxing properties. These beverages hydrate but are also thought to provide therapeutic benefits, aiding in sleep hygiene and quality.
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How much water should I drink before bed?
The daily recommendation for water intake is about two to four liters for a typical adult, but this can vary based on factors like body size, activity level, climate, and overall health. It's important to spread this intake throughout the day, rather than consuming a large volume in a short period.
As bedtime approaches, be mindful of your water intake to reduce the amount of fluid you consume in the last few hours before sleep. This doesn't mean you should be dehydrated, though. A small to moderate amount of water—enough to quench your thirst without feeling overly full—is ideal.
When drinking water before bed, tailor your hydration to your individual needs. Look out for feelings of thirst, and check the color of your urine and the frequency of your bathroom visits. Ideally, your urine should be a light pale yellow. Dark urine often signals dehydration, while completely clear urine might indicate overhydration. Factors like your daytime activity levels, the climate you live in, and your overall health can influence how much water you drink in the evening.
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Drinking water before bed FAQs
When should you stop drinking before bed?
Ideally, aim to reduce or stop your fluid intake one to two hours before bedtime. This can help minimize nighttime bathroom visits and sleep disturbances. However, if you find yourself waking up at night due to thirst or dehydration, a small sip of water closer to bedtime might be necessary. On the other hand, if you're frequently waking up to use the bathroom, try extending your no-drinking window to two or three hours before bed. Pay attention to your body's responses and adjust your water intake to find the right balance.
What not to drink before bed?
Certain beverages can negatively impact your sleep quality, so it’s best to avoid them before bed.
Caffeinated drinks: Coffee, certain teas, and some soft drinks contain caffeine, which is a stimulant that can keep you awake. Avoid these beverages in the late afternoon and evening.
Alcoholic beverages: While alcohol might initially induce drowsiness, it can disrupt your sleep cycle and decrease sleep quality. It can also increase bathroom trips throughout the night.
High-sugar drinks: These can lead to blood sugar fluctuations and affect your sleep quality.
Large quantities of any liquid: Drinking large volumes of any liquid just before bed, even water, can lead to frequent nighttime wakeups for bathroom visits.
What does drinking warm water before bed do?
Drinking warm water before bed can benefit your body in many ways.
Promotes relaxation: A few sips of warm water as part of a calming bedtime routine can help your body relax, making it easier to fall asleep.
Aids digestion: Warm water is known to aid in digestion, which can be particularly beneficial if you've had a late dinner. It can help soothe the digestive tract to prevent nighttime discomfort.
Relieves nasal congestion: If you're suffering from a cold, warm water can help loosen nasal congestion, making it easier to breathe and sleep comfortably.
Improves hydration: Warm water provides hydration but without the jolt that cold water might bring, usually making it a better choice for the evening.
Why do I get so thirsty before bed?
Experiencing increased thirst before bed can have several causes. While a small to moderate amount of water can ease your thirst, it’s important to assess your overall hydration and dietary habits to prevent excessive thirst at night.
Dehydration throughout the day: If you haven't consumed enough fluids during the day, your body might be catching up on its hydration needs.
Dietary choices: Consuming salty or spicy foods later in the day can increase thirst.
Medications or medical conditions: Certain medications or health conditions like diabetes can make you thirsty.
Natural body rhythms: Sometimes, your body's natural circadian rhythms can trigger thirst as part of the winding-down process.
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