Hydration

The Surprising Link Between Sleep and Dehydration

We all know adequate sleep and hydration are needed to stay healthy. However, some people may not realize how closely the two are connected.

Adults who sleep 6 hours or less each night are up to 59% more likely to be dehydrated compared to those who get a full 8 hours of sleep, according to a recent study by Pennsylvania State University.

Researchers believe one underlying cause is vasopressin. This hormone maintains our water balance and rises during the later stages of sleep. If we miss those hours, our kidneys will not retain enough fluid.

This is just one example of how fluid intake and sleep affect each other. Find out more about daily habits that can help protect mental and physical well-being.

Sleep Habits:

Schedule sleep. Going to bed and waking up at the same time each day is one of the most effective ways to increase the quality and quantity of sleep. It also lowers risks for insomnia and dehydration by strengthening the body’s natural rhythms.
Practice nasal breathing. The average adult loses about 1 liter of fluid each night. You can dramatically lower that amount by breathing through the nose instead of the mouth. Lying on your back with your head slightly elevated will help.
Cool off. A hot bedroom also contributes to moisture loss, so turn your thermostat down. As a bonus, you’ll save on energy and probably fall asleep faster.

Hydration Habits:

Spread out your intake. Aim to drink about an ounce of water for each pound of body weight. It’s easier if you sip throughout the day.
Drink water first. Start the day with a big glass of water. It will help compensate for some of the fluid you lost overnight.
Postpone coffee. That glass of water will probably wake you up just as well as your usual cup of coffee, so you can save your latte for later. Excessive caffeine may interfere with your sleep, especially if you continue consuming it after about 2 pm.
Rehydrate after workouts. Water is usually sufficient to replace the fluids you lose at the gym. Sports drinks may be appropriate for intense exercise, but check the labels to see how much sugar and calories they contain.
Limit alcohol. It’s the one beverage that actually dehydrates you. Drink responsibly and avoid any cocktails close to bedtime.
Avoid sugar. Dehydration tends to make you crave sweets, but sugary beverages are more difficult for your body to absorb. Stick to plain or naturally flavored water, especially if you’re watching your weight.
Use less salt. A diet high in sodium will increase your risk for dehydration. Processed foods and bread are two major sources so eat them in moderation.

Simple Foods That Help with Hydration

Dehydration is a health risk, especially in the summer. You can avoid dehydration by getting enough liquids from your drinks and food. You don’t need expensive or fancy electrolyte replacement drinks or shakes to stay hydrated.

We all need eight glasses of water a day, but sometimes it’s easier to eat your water instead of drinking it with these foods:

Cucumber. This popular vegetable is about 96 percent water and can help you stay hydrated. You can snack on cucumber slices throughout the day. Dips such as hummus can make eating this vegetable more fun. Cucumber soup is another option that tastes great and provides plenty of fluid.
Celery. An estimated 95 percent of celery is water. Add celery sticks to your snack bag for a quick hydration tip, or incorporate celery into your meals. Although it has few calories, celery provides water and important nutrients like vitamins A and K.
Iceberg lettuce. This lettuce may have a bad reputation for lacking nutritional value, but its water content is 95 percent. Iceberg lettuce is a popular addition to salads, but this isn’t the only way to enjoy it. You can use it as a wrap instead of bread or tortillas. You can also eat this lettuce by chopping it up and adding it to cooked dishes like stews.
Tomatoes. Tomatoes are about 94 percent water. All varieties of tomatoes, including grape and cherry, will help you stay hydrated. The smaller varieties can be eaten on their own as a quick snack. The larger varieties can be sliced for salads or sandwiches. You can also make tomato soup that is chilled instead of hot.
Watermelon. Vegetables aren’t the only food that can keep you hydrated. Fruits like watermelons are also an easy way to get water. Watermelons’ water content is around 91 percent. Enjoy fresh watermelon, or add it to a fruit salad. You can also blend it to make a unique smoothie.
Broccoli. At 90 percent water content, broccoli is a fantastic vegetable that keeps you hydrated and provides fiber and essential nutrients.
Star fruit. Consider star fruit if you want to try something exotic to stay hydrated. This fruit has an estimated 91 percent water content. Star fruit is a delicious way to make your fruit salad more fun.
Strawberries. Strawberries are about 91 percent water. This popular summer fruit can be added to salads or enjoyed independently. You can also make smoothies and shakes with it.
Baby carrots. Baby carrots have more water than regular carrots, at approximately 90 percent water. They’re easy to pack and carry, so you can stay hydrated throughout the day. Baby carrots and dips seem to go together naturally. You may want to try dips like ranch or guacamole with them. You can also try caramel or chocolate dips for a delicious treat. Why not check out this months recipe for Roasted Red Pepper Hummus.

More Tips

Fight cramps. Stiff muscles are another physical symptom of dehydration that may keep you up at night. In addition to water, try daily stretching and massage.
See your doctor. Your family physician can answer your personal questions about hydration, sleep, and other health issues. This may include the implications of any concerning chronic conditions or medications.
Increase energy levels and enjoy greater health. Understanding the relationship between hydration and sleep can help people make daily choices to enhance their quality of life.

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Denise Roden, NBC-HWC

National Board Certified Health & Wellness Coach
Bariatric Center for Success, President