Is drinking water before bed a health boost or hydration hindrance?

Is drinking water before bed a good habit? While we should ensure we stay hydrated throughout the day, the justification for drinking fluids right before bedtime isn't straightforward.

Regular hydration promotes better physical and mental recovery. A body that isn't well-hydrated will alert you even during sleep, for instance, by waking you up due to a dry mouth. Moreover, as noted by the National Sleep Foundation (an American nonprofit organisation providing expert information on sleep-related health issues), inadequate hydration can negatively affect sleep, leading to fatigue and irritability during the day. But does a glass of water before bed save us from these inconveniences?

An inadequately hydrated body doesn't recover as well as a regularly hydrated one. Water speeds up the body's detoxification process, positively affects the functioning of organs and systems, regulates body temperature, and generally aids in recovery. Importantly, water supplied to the body regularly and appropriately increases blood flow to the brain, thereby preventing headaches upon waking and supporting healthy rest.

A poorly hydrated body works harder – lack of fluids causes blood pressure to drop, making the heart work harder. Due to gravity, water is retained in the lower part of the body for most of the day, hence the swelling of the legs or feet in the evening. At night, when we are lying down, the legs are level with the kidneys, which facilitates blood transport throughout the body and removes toxins - provided there is adequate hydration.

Certainly, one of the worst scenarios is catching up on water intake in the evening or just before bed. This happens often; in the rush of the day, many people forget to hydrate regularly. Drinking a lot of water before bed can result in frequent trips to the bathroom at night. Waking up once during the night to urinate is considered normal; frequent need interrupts sleep, preventing the body from going through the key sleep phases necessary for physical and mental recovery.

Therefore, you shouldn't consume large amounts of fluids at least two hours before bed. A glass of water is sufficient – to take medication or alleviate dry mouth. This is the optimal amount, though it's best to adjust it to your own needs, remembering that adequate hydration should be maintained throughout the day by regularly consuming fluids.