Is It Good to Drink Water Before Bed?

Staying hydrated is essential – we all know that. But when it comes to drinking water right before bed, the answers can feel a bit murky. Is it healthy? Could it disrupt your sleep? Should you down a glass before hitting the hay or avoid it like a cold cuppa?

In this guide, we’ll dive into the benefits and drawbacks of drinking water at night, especially before bedtime. Whether you’re someone who gets up for the loo three times a night or you’re trying to improve your overall sleep hygiene, this blog will give you a clear picture of what’s best for your body.

Let’s find out once and for all – is it good to drink water before bed?

Before we even get into night-time habits, let’s talk about hydration in general. Water is vital for:

• Regulating body temperature
• Keeping joints lubricated
• Supporting digestion and nutrient absorption
• Flushing out toxins
• Boosting skin health
• Maintaining energy levels and focus

According to the NHS , adults should aim to drink 6 to 8 glasses of fluid daily, ideally water, lower-fat milk, or sugar-free drinks, including tea and coffee.

So, staying well-hydrated throughout the day is a no-brainer. But what about at night?

Let’s take a look at the benefits of sipping water before tucking in.

Your body continues to work while you sleep. You breathe, sweat, and lose fluids naturally over the night. Drinking a bit of water before bed can help prevent mild dehydration, especially if your room is warm or you’ve had a salty dinner.

A hydrated body is more balanced, which may contribute to better sleep. Some people report that drinking a small amount of water before bed helps them feel more comfortable and less thirsty overnight – a sneaky reason for restless tossing and turning.

While you sleep, your body is in repair mode. Water helps with circulation and nutrient transport, which can aid muscle repair, immune function, and cell regeneration.

While there are benefits, it’s not all smooth sailing. Here are the potential drawbacks:

The biggest complaint about late-night water intake? Waking up to wee in the middle of the night. If you drink too close to bedtime – especially a full glass or more – your bladder might not make it till morning.

This condition, known as nocturia , is more common in people over 50, but it can affect younger adults too, especially if you’re already prone to light sleep.

Our deepest, most restorative sleep tends to occur in the first few hours after nodding off. If you’re getting up to use the toilet during this phase, it may reduce your REM sleep quality – which affects mood, memory, and focus.

Some people with acid reflux or heartburn notice that drinking water before bed makes symptoms worse. It can increase stomach pressure or dilute stomach acids in a way that leads to nighttime discomfort.

Experts recommend spacing your water intake throughout the day. Here’s a general guide for when and how to drink water:

• Morning : Start your day with a glass of water to wake up your system.
• Before Meals : Drink water 30 minutes before meals to aid digestion.
• Midday & Afternoon : Stay consistently hydrated with regular sips.
• Evening : Try to drink your last glass of water at least an hour before bed.

That way, you’ll still benefit from hydration but avoid night-time loo runs.

While most healthy adults can handle a small amount of water at night, a few groups should take special care:

As we age, the bladder becomes more sensitive, and kidney function changes. For people over 60, drinking water too late might cause frequent night wakings.

Those with chronic kidney disease or heart failure often need to manage their fluid intake carefully. Always follow medical advice if you have a condition that impacts fluid balance.

During pregnancy, increased pressure on the bladder and hormonal changes can make night-time toilet trips more common. Drinking too late can add to that.

Here’s how to strike the perfect balance between hydration and sleep:

• Drink water consistently throughout the day
• Sip a small glass in the early evening if needed
• Eat water-rich foods (e.g. cucumber, watermelon, oranges)
• Cut back on caffeine and alcohol later in the day (both dehydrate)

Yes – but with caution.

A small glass of water before bed can support hydration and health, especially if you’ve been sweating, drinking alcohol, or feel thirsty. But timing is key.

For most people in the UK, drinking water 30 to 60 minutes before bed works best. It gives your body time to process the fluid and reduce the risk of night-time waking.

If you’re frequently waking up to go to the loo or struggling to sleep through the night, it may be worth adjusting your evening hydration habits.