However, morning dehydration can be a little worse depending on the night routine the night before. They also often blame the lack of dehydration for exacerbating symptoms such as fatigue, severe headaches, dry mouth, or dry skin.More severe dehydration that feels unenergized in the morning means both more severe symptoms When An increase in the amount of time (and amount of water) your body needs to readjust and recover hydration levels. And what’s worse than feeling dehydrated, foggy, and lack of energy all day long?
Fortunately, the possibility of excessive dehydration in the morning by keeping an eye on these sneaky (read: preventable) causes of dehydration that you may be part of your night routine. You can reduce sex.
What Causes Morning Dehydration? According to RD, these evening routines can be sneaky and thirsty when you wake up.
1. Don’t drink enough water throughout the day
You may not want to drink water just before bedtime because of your bladder (and thus because of your sleep quality), but you want to make sure you’re well hydrated early in the evening and throughout the day. ..
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“Insufficient hydration and lack of enough water and water at bedtime can lead to thirst, dry mouth, sore throat and dry throat when awake.” Says Trista Best. MPH, RD, LD. “The pee may also have a strong odor or look darker than usual.” If the pee is dark yellow or orange in the morning, the best says it indicates that the hydration level is too low.
The best action step here is to set your reminders to drink more water and water at dinner and moderately before bedtime. We also recommend incorporating electrolyte-rich foods (such as Greek yogurt, bananas, peanut butter, and lush greens) into your midnight snack or bedtime snacks. Electrolytes help maximize and replenish hydration, balance the body during sleep, and reduce morning deficiencies.
2. Drink a cocktail or glass of wine (or 2 glasses) before bedtime
If you wake up feeling dazzled and crazy, or if you experience a headache, think about the drink you chose the night before. “Drinking alcohol at night makes you less likely to drink water or other hydration drinks. Alcohol also prevents the body from releasing antidiuretic hormones, which means more water than usual. It leads to loss and helps explain the increased need for nighttime urination, “Vest says. “Other signs of morning dehydration caused by alcohol include dry skin, dry or cracked lips, and reduced skin turgor pressure, which means that when you pinch the skin with your hands, it returns to its original position. not.”
To avoid this unwanted scenario (and the resulting hangover), replace alcoholic beverages with a glass of water and, if possible, avoid drinking more than one glass a day as recommended by USDA. This helps reduce overall drinking and lowers the body’s hydration levels. For reference, prepare a glass of water for every 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of spirits.
3. The room is too toasted or the comforter is too heavy
The environment may be too warm or excessive heat from the blanket can cause dehydration. This is why during the summer you tend to wake up when you are sweaty and thirsty. “Cool temperatures are better for sleep,” said NutritionStarringYOU.com founder and founder. Everything Easy Prediabetes Cookbook.. “Sleeping above 67 ° F can cause night sweats and eventually loss of water and electrolytes,” says Harris-Pincus, who also causes dehydration in dry winter air. He adds that he may wake up when he is thirsty. Humidifiers in the winter can also help reduce water loss, “she recommends.
I best agree that cold temperatures help keep the body hydrated. “To improve sleep quality and reduce the risk of dehydration, set the thermostat to the range of 60 ° F to 67 ° F, which is recommended by the Sleep Foundation,” says Best. If you can’t control the temperature of your house or don’t have an air conditioner, you can sleep with the fan on or open the windows.
“Cotton bedding and heavy blankets are prone to dehydration because of their sweat-promoting properties,” says Vest. If you are a hot sleeper, it is advisable to try silk or microfiber sheets, which are more cooling materials.
4. The bedtime snack is very salty (or caffeinated)
Nothing is better than a nosh before bedtime, but the type of food you snack at night can affect your hydration levels the next day. “Sodium is programmed to draw water from cells and increase urine output, so eating salty or high-sodium snacks before bed can cause dehydration,” says Best. as a result. In addition, you may wake up in the middle of the night feeling the urgency of peeing, even though you have less urine in terms of the amount of urine.
To prevent this, try hydrating at night and eating low-sodium snacks instead. Small fruits with high protein sources including tryptophan and magnesium are recommended. Both increase drowsiness and help you fall asleep faster. Examples include small apples with unsalted peanuts or almond butter, slices of whole-grain toast with guacamole, sliced low-sodium lean turkey breast, and Greek yogurt with walnuts and berries. I have.
Keep in mind that caffeine and sugar can lead to water loss, especially if taken near bedtime. “Reduce your caffeine intake early in the afternoon to minimize the sugar intake recommended by the American Heart Association. 24 grams (6 teaspoons) per day for women and 36 for men. It’s a gram (9 teaspoons), “says Harispinkas.
5. Poor sleep and mouth breathing
Another reason you may wake up in dehydration is an increased loss of water and electrolytes during sleep. This can be caused (and exacerbated) by poor quality sleep that causes mouth breathing. “Poor sleep quality can interfere with the production of vasopressin, a hormone that plays an important role in the body’s water balance. When this hormone is suppressed, the body also loses control of water and electrolytes. “Masu,” explains Best. “While we sleep, the body naturally loses water and electrolytes, but when we breathe through our mouth at night, we gradually lose water in our mouth and nose. As a result, our sleep quality deteriorates. Moisture can be lost, “says Best.
Obviously, it’s a vicious circle. If you tend to breathe through your mouth or wake up frequently, talk to your doctor to find the best steps to improve your sleep and quality.
6. Take dehydration at night
Some medicines cause dehydration and water loss, which is often (and unfortunately) unavoidable. However, some should be taken at night, while others can take it more appropriately and earlier in the day to prevent this problem. “For example, high blood pressure thiazide diuretics, also called water pills, can cause dehydration. They trigger the kidneys to release sodium as a way to increase urine production and water loss. It works by doing, “says Best. You usually don’t need to take it at night, so chat with your doctor and discuss timing if you are concerned about this.
Other medications that may increase dehydration include OTC medications such as Exedrin for migraine, type 2 diabetes medications such as metformin, some chemotherapeutic medications, and apremilast for psoriasis vulgaris. Harris-Pincus adds that some chronic medications, especially antidepressants, blood pressure medications, and laxatives, can also exacerbate dehydration. Therefore, if you need to take it at night, try to hydrate more often and in large quantities to maintain a balance of hydration.
7. Increased stress and anxiety, especially in the evening
There are cycles that exist between dehydration and stress: they both cause the other and can thus create an infinite cycle. “When stress increases, your heart rate increases, your breathing becomes more intense, and both increase your water loss, and you’re less likely to prioritize hydration and hydration when you’re under stress.” Best says. One solution? Find a way to reduce stress levels before bedtime. Integrate relaxation techniques such as yoga, meditation, and diary into your bedtime routine to avoid scrolling your fate before bedtime.
Another way to prevent the cycle is to focus on drinking enough water during the day to get enough hydration to counter stress. “As a rule of thumb, you should try to drink about half your weight with ounces of water,” says Best.
8. Too long sleep
Sleeping too little isn’t good for you, but the same can be said if you close your eyes for hours —especially When you get dehydrated. why? The longer you sleep, the longer you don’t hydrate your body.
“Sleeping for long periods of time can cause dehydration because you sleep for long periods of time without drinking alcohol. It is recommended that you do not exceed the recommended 7-9 hours per night. This is the best choice, “says Harispinkas. You will feel a Goldilocks grade recovery in the morning without feeling drowsy or thirsty.
9. Skip hydration of skin care products before bedtime
The body performs many functions while you sleep and promotes recovery that helps you wake up in a more refreshed mood. Such functions include muscle recovery and collagen production. Both can be further enhanced by applying anti-aging products (face masks, body masks, lotions, creams, etc.) overnight before going to bed. This step does not affect your body’s * actual * hydration levels, but it does make your skin less dry and protect your skin from the harmful effects of free radical damage. To do.
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