However, morning dehydration can become more or less severe, depending on your nightly routine the night before – and you can often blame the lack of hydration for worsening symptoms such as fatigue, severe headaches, dry mouth or dry skin that make you feel anything else. in addition to energy in the morning. More intense dehydration also means more intense symptoms and an increase in the time (and amount of fluids) your body will need to rebalance and restore hydration levels. And what’s worse than feeling dehydrated, foggy and low on energy for a whole day?
Fortunately, you can reduce the chance of excessive dehydration in the morning by looking out for these insidious (read: preventable) causes of dehydration that may be part of your evening routine.
What causes dehydration in the morning? According to an RD, these evening routines could make you secretly thirsty when you wake up:
1. Do not drink enough water during the day
While you may not want to drink water just before bed for the sake of your bladder (and, in turn, the quality of your sleep), you want to make sure you are well hydrated in the early evening and throughout the day. .
“If you are not well hydrated and did not have enough water and fluids when you go to bed, you will feel thirsty, dry mouth and possibly sore throat or dry throat when you wake up,” says Trista Best. MPH, RD, LD. “Your urine may also have a strong odor or look darker than normal.” If your urine is dark yellow or orange in the morning, Best says this is an indication that your hydration levels are very low.
The best course of action here is to set reminders to drink more fluids and water with dinner and in moderation before bed. Best also recommends incorporating more electrolyte-containing foods (such as Greek yogurt, bananas, peanut butter, and leafy vegetables) into your dinners and bedtime snacks. Electrolytes help maximize and replenish hydration reserves to keep your body balanced as you sleep, leaving you with less deficit in the morning.
2. Drinking a cocktail or a glass of wine (or two) before bed
If you wake up dizzy and dizzy or have headaches, think about the drink of your choice the night before. “When you drink alcohol at night, you are less likely to drink water and other moisturizing drinks. “Alcohol also prevents the body from releasing the antidiuretic hormone, which leads to greater water loss than usual and helps explain the increased need to urinate at night,” says Best. “Other signs of morning dehydration caused by alcohol may include dry skin, dry or chapped lips, and poor skin firmness – which means that when you pinch the skin on your hand, it does not return to its original position.”
To avoid this unwanted scenario (and the absolute hangover), alternate alcoholic beverages with a glass of water and avoid consuming more than the USDA recommended one drink a day when possible. This will help you reduce the amount you drink overall and keep your body’s hydration levels under control. For reference, drink a full glass of water for every 12 ounces of beer, five ounces of wine or one and a half ounces of alcohol you consume.
3. The room is too toasted or your quilt is too heavy
Extremely hot environment or excessive heat from blankets can cause dehydration. This is why we tend to wake up too sweaty and thirsty during the summer. “Lower temperatures are better for sleep,” says Lauren Harris-Pincus, MS, RDN, founder of NutritionStarringYOU.com and author The cookbook for all the easy pre-diabetes. “Sleeping at temperatures above 67 ° F can cause night sweats, which eventually lead to fluid and electrolyte losses.” Harris-Pincus adds that dry winter air can also lead to dehydration, leading you to wake up thirsty as a result. “Using a humidifier in the winter can also help reduce fluid loss,” he recommends.
Best agrees that lower temperatures help your body stay hydrated. “For better sleep quality and reduced risk of dehydration, set the thermostat to 60 ° F and 67 ° F, as recommended by the Sleep Foundation,” says Best. / C, another good option is to sleep with an open fan or break an open window.
“Cotton bedding and heavy blankets can make dehydration more likely because of their sweat-promoting nature,” says Best. If you sleep warmly, Best recommends trying silk or microfiber sheets, which are cooler materials.
4. Bedtime snack was extremely salty (or caffeinated)
Nothing is better than a snack before bed, but the type of food you snack on at night can affect your hydration levels the next day. “Eating a salty or sodium-rich snack before bed can lead to dehydration, as sodium is programmed to draw water from cells and increase urine output,” says Best, which means you are more likely to wake up. dehydrated in the morning. As a result. In addition, you may also wake up in the middle of the night with a feeling of urgency to urinate, although there is not much urine in terms of the amount to urinate.
To avoid this, try a low-sodium, moisturizing snack at night. Best recommends a small piece of fruit with a high protein source containing tryptophan and magnesium, which increase drowsiness to help you fall asleep faster. Examples include a small apple with unsalted peanut butter or almonds, a slice of low-sodium turkey breast, lean on a slice of wholemeal toast with guacamole or Greek yogurt with walnuts and berries.
Keep in mind that caffeine and sugar can also lead to fluid loss, especially if consumed close to bedtime. “Try to cut out caffeine intake early in the afternoon and minimize the intake of added sugar as recommended by the American Heart Association for 24 grams – six teaspoons – a day for women and 36 grams – nine teaspoons – for them. men, “says Harris-Pincus.
5. Sleep poor quality and mouth breathing
Another reason you may wake up dehydrated is from the increased loss of fluids and electrolytes as you sleep, which can be caused (and aggravated) by poor quality sleep that results in mouth breathing. “Poor sleep quality can inhibit the production of vasopressin, a hormone that plays a vital role in the body’s water balance. “When this hormone is suppressed, the body is also unable to regulate fluids and electrolytes.” “The body loses natural fluids and electrolytes while we sleep, but mouth breathing at night causes more moisture in the mouth and nose which is gradually lost. “As a result, you may have poor sleep quality that dehydrates you,” says Best.
Obviously, this is a vicious circle. If you have a tendency to breathe through your mouth or wake up frequently, talk to a doctor to find out what steps may be best for improving sleep and quality.
6. Taking dehydration medications at night
Some medications cause dehydration and water loss, which is often (and unfortunately) unavoidable. However, while some should be taken at night, others can be timed better and earlier in the day to avoid this problem. “For example, thiazide diuretics for hypertension, also known as water pills, can cause dehydration. “They work by activating the kidneys to release sodium as a way to increase urine production and water loss.” You do not usually need to take them at night, he says, so talk to your doctor and discuss the schedule if that might bother you.
Other medications that Best says can increase dehydration include OTC medications such as Excedrin for migraines, medications for type 2 diabetes such as metformin, some chemotherapy medications, and Apremilast for multiple sclerosis. Harris-Pincus adds that some chronic medications, especially antidepressants, blood pressure medications and laxatives, can also make dehydration symptoms worse. So if you have to take them at night, make sure you hydrate more often and in larger quantities to maintain a balanced hydration.
7. Increased stress and anxiety, especially at night
There is a cycle between dehydration and stress: Both cause the other, which can thus create an endless cycle. “Increased stress causes an increase in heart rate and shortness of breath, which cause increased water loss. “You are also less likely to prioritize fluid intake and hydration when you are under stress.” A solution; Find a way to lower your stress levels before you go to bed. Try to incorporate relaxation techniques into your bedtime routine, such as yoga, meditation or a diary, and avoid scrolling before bed.
Another way to prevent the cycle is to focus on consuming enough water during the day to stay well hydrated to deal with stress. “A good rule of thumb is that you should try to drink about half your body weight in ounces of water,” says Best.
8. Too much sleep
Too little sleep is not good for you, but it is also true for many hours of blindfolding—especially when it comes to dehydration. Why; Because the more you sleep, the more you go on without replenishing your body fluid reserves.
“Sleeping for too many hours can contribute to dehydration, because you go for a long time without drinking. “I recommend that you do not exceed the recommended seven to nine hours a night, which is optimal,” says Harris-Pincus. You will feel restored in the morning without feeling drowsy and thirsty.
9. Skip moisturizing care products before bed
The body performs many functions as you sleep to promote recovery that help you wake up feeling more refreshed. Such functions include muscle recovery and collagen production, which you can further enhance by applying anti-aging products overnight (such as face and body masks, lotions and creams) before going to bed. While this step will not affect the * real * hydration levels of your body, it will definitely make your skin feel less dry and protect your skin from the harmful effects of free radical damage.
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