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- Hydration and sleep

Posted on June 05 2018

Part 3, Stay Hydrated! Top 5 Secrets for the Best Night’s Sleep

Rollova Part 3, Stay Hydrated! Top 5 Secrets for the Best Night’s Sleep

Our bodies are made up of at least 60% water, and it’s pretty important to keep those levels topped up!

Most people recognise the importance water to our overall health. At 90% of the adult body is made up of it. Every living cell in the body needs it to keep functioning. We can’t survive more than a few days without it. It acts as lubricant for our joints. It regulates our body temperature through perspiration and respiration. And it helps to flush out waste…
 
But do you know how important drinking water is to a good night’s sleep? Here are our top 3 pointers:

1. Dehydration’s Impact on Sleep

Going to bed dehydrated can impact your sleep in a number of ways. When dehydrated your mouth, nasal passage and throat can become dry during sleep, causing disruptive snoring and discomfort. Dehydration may also lead to dry skin and muscle cramps – further interrupting your sleep, and causing you to wake up less rested, and more grumpy!
 
HydrationInfo.com further explains how not drinking enough water during the day lowers the body’s production of amino acids, including the sleep-inducing hormone melatonin, which regulates your natural sleep/wake cycle.

2. Losing Fluids Whilst Sleeping

Even if you do stay well hydrated throughout the day, you will inevitably lose fluids in your sleep, further stressing the importance of keeping your fluid levels topped up all day. Just breathing in your sleep will cause you to lose some fluids, particularly for those who breathe through your mouth, snore or suffer from sleep apnea.
 
You also lose fluid through your skin whilst you sleep. It is recommended by Health.com to keep a cool, dark bedroom to help induce sleep, as your body temperature naturally drops when drifting off. This also helps to avoid excessive sweating, which can cause you to wake up feeling dehydrated, drained and lethargic the next day.

3. How to Stay Hydrated

It is not as simple as downing a bottle of water right before bed. In fact, this is generally not recommended because it may set off numerous bathroom visits during the night, which disrupts your sleep, and makes it harder to crawl out of bed when the alarm goes off.
 
You should try to maintain a steady flow of water throughout the day, and avoid going to bed directly after intensive exercise, or consumption of caffeinated and alcoholic beverage, which can have dehydrating effects on your body.
 
So how much water do you need to stay hydrated?
 
As Mayo Clinic discusses, typically men need about 3.7 liters and women 2.7 liters of water a day… however the ‘8 glasses a day’ proverb is not necessarily correct, as depending on your diet and lifestyle you may expel and digest water at different rates. 8 glasses is still a reasonable starting point though!

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