How to avoid dehydration during sleep?

How to avoid dehydration during sleep

when you wake up in the morning with a dry mouth and throat; you got dehydrated and might not be aware. You and I lose water while sleeping. If you are not careful, dehydration can harm you immediately. Taking action is a must to avoid dehydration during sleep. As the text explains, the best strategy is to drink enough water to prevent dehydration. But you drink water a few times a day, isn’t it enough?

By finishing reading this text, you know smart and efficient ways to avoid dehydration during sleep. You have nothing to worry about. It’s as easy as pie. You just need information and a plan to start.


Sleep and dehydration; are they connected?

Hydration is essential for your body. Even a slight amount of dehydration can harm your body. According to the Sleep Foundation, dehydration causes fatigue and tiredness.

The other symptoms of dehydration could lead to not having a good night sleep and :

  • Dry mouth or skin
  • Headaches
  • Muscle cramps

The studies of Sleep Foundation indicate that dehydration and sleep are related. If you are dehydrated, you may not have a good night’s sleep. That is why you need to avoid dehydration during sleep.

In case you drink too much water, your sleep cycle can be interrupted. When you have to wake up and visit the bathroom in the middle of the night, you’ll get less sleep than usual.


Do I need water for night sleep?

While you are resting, your need for water isn’t taking a break. Perspiration, digestion, and breathing use water while you sleep. In case you sleep in a warm room, you will lose more water.

Drinking alcohol or caffeinated drinks will lead to more dehydration. That is why you wake up with a dry mouth or throat. You are dehydrated and don’t know about it.

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How can you avoid dehydration during sleep?

The below strategies will help you to avoid dehydration during sleep.


Stay hydrated during the day

Are you often thirsty at night? It might be because you don’t drink enough water during the day. When you keep yourself well hydrated during the day, you will have fewer worries over hydration at night. You can implement different strategies to stay hydrated during the day.

The easiest thing you can do is to drink enough water. If you are busy or forget to do it, set reminders on your cellphone. There are also water applications available that remind you to drink water.

I use my computer reminder to set reminders for everything, including water.

Rolf Dobeli explains it well in his book “The Art of thinking clearly” that setting a plan and writing it down helps you eliminate the Zeigarnik effect.


Try different water options

You can also take advantage of different water options to avoid dehydration at night. Alkaline water is a type of water that provides further hydration and boosts your energy. Spring mountain water or purified water is also available in the market if you don’t like the taste of tap water.


Water-rich fruit and vegetables

Look again at your daily diet. Does it include fruits, vegetables, or water-rich food? If the answer is a disappointing “No,” try to include cucumber, cabbage, milk, apple, and other water-rich food in your diet. The list of water-rich food and drink is a long one. You need to know that you get 20% of your water intake from such food and drinks.

Healthy and sugar-free drinks such as milk and juice are also a good option. However, they are not a water replacement.



According to Healthline, alcohol tends to make you dehydrated. When you drink, your body eliminates water. Providing that you don’t drink enough water, your body tends to get dehydrated quickly. In case you drink water at night, you might wake up in the middle of the night to ease your nature. It may be hard to get back to sleep. So it would break your sleep pattern. Getting less sleep, tiredness in the morning, and less efficiency. It’s the compound effect that Darren Hardy explains in his book. So it’s better to skip alcohol or don’t drink enough water to avoid dehydration during sleep.


A glass of water in the morning

As explained, you and I lose water during sleep. So a wise choice is to first have a glass of water in the morning. Its temperature the same as the room would be better for you. The morning water will increase your energy and boost metabolism.

Keeping one point in mind is necessary. The morning water might not work for everyone. Determine if you feel well during the day or not. If not, consult with a doctor or stop the morning water.

In case you don’t like the taste of plain water in the morning, use flavors to make it tasty. Lemon, ginger, various fruits give you a good reason to drink that glass of water in the morning. However, as we said, they should work for you well. If you feel bad after them, ask for advice from an expert.

Water before Bed

Water right before bed is another way to avoid dehydration during sleep. It holds several benefits as well:

  • Better mood
  • Cleaning body naturally
  • Better heart performance
  • Healthier skin
  • Better control of body temperature

Water before bed could be an efficient way to avoid dehydration during sleep. But you could wake up in the middle of the night to use the bathroom. In this case, you would better avoid it. However, if you keep having a good night’s sleep, it will help avoid dehydration during sleep.

The key point is to limit drink intake 1-2 hours before bed. It could raise the possibility to visit the bathroom in the middle of the night.

The amount of water depends on you. If you didn’t wake up with one cup, stick with it.


Room temperature

A hot bedroom makes it more likely that you wake up dehydrated. So health experts recommend keeping the temperature to the cooler side. Try to wear light clothes that stop overheating.

Another condition that makes you dehydrated in your room is dry air. You get to bed in a room with dry air; you are more likely to wake up thirsty. In hot areas like Las Vegas, mountain climates, and winters dry air is common. It might sap moisture from your mouth and nasal passages. Decreasing your performance or disrupting your sleep is another result of dry air. Humid air also tends to make you dehydrated.

Leaving the door open, having a plant, or using the appropriate air conditioning helps you eliminate dry and moisture bedrooms.


Bottom line

Since you are asleep and don’t have physical activity at night, it doesn’t mean you don’t lose water. Your body loses water through perspiration and breathing. So you need to know how to stop dehydration during sleep.

The text explained strategies to avoid getting dehydrated during sleep. You found out that room temperature, dry climate, and alcohol also make you dehydrated at night.

As explained, the ideal way is to drink enough water throughout the day.

In case you don’t like the taste of tap water and are looking for a water company, Tahoe Springs Water is at your service.

Tahoe Springs Water has been providing water services in las Vegas since 1994. We have been with you over the hot seasons of the valley.

Give us a call at (702) 623-9823 to order from alkaline, spring mountain, or purified water.

One thought on “How to avoid dehydration during sleep?

  1. Christian says:

    I didn’t know my body could get dehydration during sleep and I was a bit ignorant over my drinking water habit. Now I know how to prevent dehydration during sleep, thank you, guys.

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