However, morning dehydration can be made more or less severe depending on your nighttime routine the night before – and you can often blame a lack of hydration for exacerbating symptoms such as fatigue, headache, dry mouth or parched skin that bothers you. make you feel anything but energized in the morning More intense dehydration means both more intense symptoms and an increase in the time (and amount of fluids) your body will need to rebalance and restore hydration levels. And what’s worse than feeling dehydrated, foggy and low on energy for an entire day?
Luckily, you can reduce the risk of excessive dehydration in the morning by keeping an eye out for these sneaky (read: preventable) causes of dehydration that can be part of your evening routine.
What causes dehydration in the morning? According to one RD, these evening routines might make you sneakily thirsty when you wake up:
1. Not drinking enough water throughout the day
While you may not want to drink water right before bed for the sake of your bladder (and, therefore, the quality of your sleep), you do want to make sure you’re well hydrated during sleep. early evening hours and throughout the day.
“If you’re not well hydrated and haven’t drunk enough water and fluids by bedtime, you’ll feel thirsty, dry mouth, and potentially a sore throat or dryness. throat when you wake up,” says Trista Best, MPH, RD, LD. “Your pee may also have a strong odor or appear darker than normal.” If your pee is dark yellow or orange in the morning, Best says that’s an indicator that your hydration level is way too low.
The best step here is to set reminders to drink more fluids and water with dinner, and in moderation before bed. Best also recommends incorporating more foods with electrolytes (such as Greek yogurt, bananas, peanut butter, and leafy greens) into your dinners and bedtime snacks. Electrolytes help maximize and replenish hydration stores to keep your body balanced while you sleep, leaving you with less of a deficit in the morning.
2. Have a cocktail or a glass of wine (or two) before bed
If you wake up feeling dizzy and lightheaded or have a headache, think about your favorite drink the night before. “When you drink alcohol in the evening, you are less likely to drink water and other hydrating beverages. Alcohol also prevents the body from releasing antidiuretic hormone, which leads to water loss. more prominent than usual and helps explain your increased need to urinate during the night,” says Best. “Other signs of morning dehydration caused by alcohol can include dry skin, dry or cracked lips, and poor skin turgor, which means that when you pinch the skin on your hand, it does not return to its original position.”
To avoid this undesirable scenario (and resulting hangover), alternate alcoholic beverages with a glass of water and avoid consuming more than the USDA-recommended consumption of one drink per day when possible. This will help you reduce the overall amount you drink and control your body’s hydration level. For reference, drink one tall glass of water for every 12 ounces of beer, five ounces of wine, or one and a half ounces of spirits you consume.
3. The room is too warm or your comforter is too heavy
Too hot an environment or excessive heat from the blankets can cause dehydration; this is why we tend to wake up sweaty and thirsty during the summer. “Cooler temperatures are better for sleep,” says Lauren Harris-Pincus, MS, RDN, founder of NutritionStarringYOU.com and author of The Easy Pre-Diabetes Cookbook. “Sleeping at temperatures above 67°F can cause night sweats, which ultimately leads to fluid and electrolyte loss. a humidifier in the winter can also help reduce fluid loss,” she recommends.
Best agrees that cooler temperatures help your body stay hydrated. “For better sleep quality and a lower risk of dehydration, set the thermostat in a range of 60°F and 67°F, as that’s what the Sleep Foundation recommends,” says Best. If you can’t control the temperature in your home or don’t have air conditioning, another good option is to sleep with a fan on or open a window.
“Cotton bedding and thick blankets can also make dehydration more likely due to their sweat-promoting nature,” Best says. If you’re a hot sleeper, Best recommends trying silk or microfiber sheets, which are more cooling materials.
4. Your bedtime snack was super salty (or caffeinated)
There’s nothing better than a bedtime snack, but the type of food you snack on at night can impact your hydration levels the next day. “Eating a salty or high-sodium snack before bed can lead to dehydration because sodium is programmed to pull water out of cells and increase urine output,” Best says, which means you’ll be more likely to wake up dehydrated in the morning. Therefore. Additionally, you might also wake up in the middle of the night feeling an urge to urinate, despite not having a lot of urine in terms of how much to urinate.
To avoid this, try having a hydrating, low-sodium snack in the evening instead. Best recommends a small piece of protein-rich fruit containing tryptophan and magnesium, both of which increase sleepiness to help you fall asleep faster. Examples include a small apple with unsalted peanut or almond butter, a slice of low-sodium lean turkey breast on a slice of whole-grain toast with guacamole, or Greek yogurt with nuts and berries.
Keep in mind that caffeine and sugar can also cause fluid loss, especially if consumed close to bedtime. “Try cutting caffeine intake in the early afternoon and minimizing added sugar intake to the American Heart Association’s recommendations of 24 grams – six teaspoons – per day for women and 36 grams – nine teaspoons – for men,” says Harris-Pincus.
5. Having poor quality sleep and mouth breathing
Another reason you might wake up dehydrated is increased loss of fluids and electrolytes while you sleep, which can be caused (and made worse) by poor quality sleep that results in mouth breathing. “Poor sleep quality can inhibit the production of vasopressin, a hormone that plays a vital role in the body’s fluid balance. When this hormone is suppressed, the body is no longer able to regulate fluids and electrolytes,” explains Best, “The body naturally loses fluids and electrolytes while we sleep, but mouth breathing at night causes a gradual loss of moisture in the mouth and nose. As a result, you might have poor sleep quality that dehydrates you,” says Best.
Obviously, it’s a vicious circle. If you tend to breathe through your mouth or wake up frequently, talk to a doctor to determine what measures might be best for improving sleep and quality.
6. Take dehydrating drugs at night
Some medications cause dehydration and water loss, which is often (and unfortunately) unavoidable. However, while some should be taken at night, others may be better timed and earlier in the day to avoid this problem. “For example, thiazide diuretics for hypertension, also known as diuretics, can cause dehydration. They work by tricking the kidneys into releasing sodium to increase urine output and water loss. You don’t usually need to take them at night, she says, so talk to your doctor and discuss timing if you’re concerned.
Other medications, according to Best, can increase dehydration, including over-the-counter medications like Excedrin for migraines, type 2 diabetes medications like Metformin, some chemotherapy drugs, as well as Apremilast. for plaque psoriasis. Harris-Pincus adds that certain chronic medications, including antidepressants, blood pressure medications and laxatives, can also exacerbate symptoms of dehydration. So if you must take them in the evening, make sure to hydrate more often and in greater quantities to maintain your fluid balance.
7. Increased stress and anxiety, especially in the evening
There is a cycle that exists between dehydration and stress: Both provoke the other, which can thus create an endless cycle. “High stress leads to increased heart rate and heavy breathing, both of which lead to increased water loss. You are also less likely to prioritize fluid intake and hydration when stressed. “, says Best. One solution? Find a way to lower your stress levels before you go to bed. Try to incorporate relaxation techniques into your bedtime routine, such as yoga, meditation or journaling, and avoid the scroll of fate before bedtime.
Another way to prevent the cycle is to focus on drinking enough water during the day to stay well hydrated to combat stress. “A good rule of thumb is that you should aim to drink about half your body weight in ounces of water,” says Best.
Too little sleep isn’t good for you, but so is too much sleep…particularly when it comes to dehydration. Why? Because the longer you sleep, the longer you go without replenishing your body’s fluid stores.
“Sleeping too many hours can contribute to dehydration because you go a long time without drinking. I recommend no more than the recommended seven to nine hours per night, which is optimal,” says Harris-Pincus. You’ll feel restored Goldilocks quality in the morning without feeling sleepy and thirsty.
9. Not using moisturizing skincare products before bed
The body performs many functions while you sleep to promote restoration that helps you wake up feeling fresher. These functions include muscle recovery and collagen production, which you can improve by applying anti-aging products at night (such as face and body masks, lotions and creams) before going to bed. . While this step won’t affect your body’s *actual* hydration levels, it will definitely make your skin less dry and protect your skin from the harmful effects of free radical damage.
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