If you’re like the majority of people, getting out of bed isn’t your favourite time of day. This is especially true if you have to use an alarm or if you haven’t gotten enough sleep. When you factor in waking up dehydrated, the situation only gets worse. Dry mouth and extreme thirst are common symptoms of dehydration, which can also disrupt and make your sleep less satisfying.
It’s probably more common than you think to wake up dehydrated in the morning. This article investigates why you might be waking up dehydrated, how dehydration affects your sleep and daily life, and how to avoid dehydration in the future.[1]
Common Causes of Waking Up Dehydrated
Have you ever wondered, “Why do I wake up dehydrated?” If this is the case, you are not alone. There are a number of external factors that influence your daily habits. It could also be due to your body’s natural loss of water during the night due to the humidity in your breath. According to some estimates, we lose up to one litre of water per night through natural respiration.
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Other common causes of waking up dehydrated are:
Diabetes and high blood glucose levels are linked to dry mouth or, worse, dehydration. High blood glucose levels make you thirsty, and your body is unable to quench this thirst while you sleep, leaving you dehydrated when you wake up.
Eating a high-sodium diet or eating extra salty foods close to bedtime can also contribute to dehydration. Avoid high-sodium processed foods, and when eating a bedtime snack, opt for something without salt.
When you wake up, you may feel dehydrated as a result of your alcohol consumption. Alcohol is a powerful dehydrator that can cause headaches and nausea.
- Excess sugar consumption can also result in increased water loss that lasts all night.
- Upper and lower respiratory infections, as well as colds and stuffy sinuses, can cause dehydration when you wake up. You have to work harder to breathe when your sinuses and lungs are congested. You might even have to do it through your mouth rather than your nose. This results in a greater-than-average loss of water through the humidity of your breath.
- Other illnesses, such as diarrhoea, vomiting, and a high fever, can all contribute to dehydration. All of these cause excessive fluid loss through your body’s pores and other orifices.
- Sweating from a vigorous workout close to bedtime can dehydrate you in the morning.
- Avoiding liquids in the evening to avoid passing urine overnight may result in dehydration in the morning. It is more important to stay hydrated, such as by drinking a glass of water, than it is to sleep through the night without having to use the restroom.
- Sleeping for an extended period of time can cause dehydration because your body goes for an extended period of time without consuming any liquids.
- Hormone imbalances later in life, as well as during the menstrual cycle, can also contribute to being dehydrated in the morning. Our hydration levels can fluctuate as our hormone levels change. Older people frequently use the bathroom more at night, which reduces their hydration level.
- Overheating at night, whether due to poor bedding or a hot and humid climate, causes sweating, which reduces hydration while you sleep. Sweating is one method by which your body naturally attempts to cool itself overnight while performing other regenerative functions.
- Medication side effects, particularly antidepressants, may also be affecting your hydration. If this is a recurring issue, see a doctor.
- Throughout the day, you can feel the negative effects of dehydration.
- Every morning, waking up dehydrated is a sign that your body is not getting what it requires. When your body is dehydrated, it finds it difficult to flush out toxins accumulated throughout the day. Dehydration also causes abnormal mouth dryness and dark-colored, strong-smelling urine.
Dehydration can cause exhaustion, weakness, headaches, itchy skin, muscle cramps, and a decreased amount of urine due to kidney damage if it persists. Long-term kidney damage can be severe, resulting in one or both kidneys going into shock.
Severe dehydration can result in electrolyte imbalance and cardiac arrest, both of which are fatal.
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How Does Dehydration Affect Sleep?
Is it possible for dehydration to interfere with sleep? You’ve probably guessed that the answer is yes. Let us examine how dehydration and sleep interact both internally and externally.
Sleep, as previously stated, naturally dehydrates you. Does this imply that getting less sleep will cause you to be less dehydrated? No, sleep deprivation can cause dehydration for a variety of reasons.
For starters, not getting enough sleep can interfere with the release of Vasopressin, an antidiuretic hormone that is a critical polypeptide associated with hydration. Vasopressin is released late in the sleep cycle, and not getting enough sleep may prevent its release. Second, a lack of sleep can impair kidney function, and the kidneys are also important players in your body’s hydration.
Leg cramps in the middle of the night, also known as charlie horses, are a sign of dehydration. If you’ve ever had one, you know you won’t be able to sleep through the pain.
Dryness of the mouth, which is a symptom of dehydration, can also cause snoring, which disrupts sleep and causes hoarseness when you wake up the next day.
Is dehydration a cause of insomnia?
Insomnia is caused by a variety of factors that vary from person to person, but being dehydrated plays a significant role for some people. Dehydration causes your body to work harder than it needs to, and the negative side effects it produces can cause sleep interruptions. If you have insomnia, you’re probably trying to eliminate as many possible causes as possible, so make sure dehydration isn’t one of them.
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How to Stay Hydrated Throughout the Day and Night
There are several preventive measures you can take throughout the day to avoid becoming dehydrated and experiencing all of the negative side effects that come with it. These tips will help you stay hydrated throughout the day and night, so try them out and see what works best for you.
First thing in the morning, drink a glass of water.
For the quickest absorption, we recommend drinking cold water. Cold water is pushed through your stomach faster, allowing for faster absorption in the kidneys and liver. This allows for faster rehydration, which is necessary after losing water throughout the night.
Drink only a small amount of coffee or tea until you’ve consumed one or two glasses of water.
If you drink coffee on a regular basis, this may help motivate you to drink more water so you can reward yourself with caffeine. While caffeine is a diuretic (a substance that causes you to need to pass urine more frequently), it has very little effect unless you exceed 500 mg. According to the Mayo Clinic, if you have less than 500 mg of caffeine, which almost everyone does, you shouldn’t be concerned about caffeine dehydrating you further. You can think of the water you use to brew as additional liquid intake.
Ensure that you are getting the recommended amount of water each day.
Most people do not drink enough water on a daily basis. Drink at least half your body weight in ounces of water each day to avoid becoming one of these people. This will assist you in avoiding dehydration when you wake up.
For every alcoholic beverage consumed, drink a glass of water.
Alcohol is a powerful dehydrator. By balancing it with water, you will be able to stay as hydrated as possible under the circumstances. Also, avoid drinking alcohol in excess or within three hours of going to bed.
Drink plenty of water before and after working out.
During a workout, your body rapidly dehydrates due to sweating. Make an effort to counteract this by increasing your fluid intake. To avoid dehydration later in the day, drink plenty of water before and after your workout.
Consume a healthy diet rich in leafy green vegetables and fruits.
Eating well will provide your body with more hydration than simply drinking water. Fruits and vegetables contain a lot of water, which helps your body rehydrate while refuelling with energy.
Keep your room cool and dry to avoid night sweats.
While hot and humid weather cannot always be avoided, make an effort to keep your room fresh. We recommend a temperature range of 60 to 68 degrees. Also, avoid overusing blankets, use breathable bedding materials, and promote airflow in your bedroom as needed.
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Say Goodbye to Morning Dry Mouth and Improve Your Sleep
It’s not fun to wake up dehydrated. Nobody wants to wake up with a dry mouth and be stiff and irritable. If you ever wonder, “Why do I wake up dehydrated?”
You now understand what causes dehydration and how to avoid it in the future, so you never have to wake up dehydrated again. Consider what you’ve learned and begin experimenting with our helpful hints and tips right away.
It’s time to start sleeping better, more restfully, and more rewardingly every night!