Drinking Water Before Bed

Is Drinking Water at Night Good or Bad? Here’s What to Know

Introduction

Water plays an essential role in the body by regulating temperature, supporting nutrient transport, and maintaining normal cell functions  [1] . Even a small drop in hydration levels activates the body's natural balancing systems. On average, a sedentary adult needs about 2.7-3.7 litres of water daily to stay properly hydrated  [2] .
We’re often reminded to drink enough water throughout the day, but what about before bed? While staying hydrated is crucial, many people wonder whether drinking water at night is healthy or could potentially disturb sleep. Balancing hydration and sleep quality is key. Are you wondering if drinking water before bed is a good idea or a bad habit that will disrupt your sleep? Let's go over the benefits, drawbacks, and how to hydrate wisely for staying hydrated without having to hurry to the restroom at 2 a.m.

When is the Best Time to Drink Water?

The body loses water continuously through sweat, breathing, urine, and natural functions  [3]  even while we sleep. Water intake depends on age, body temperament, season, occupation and various internal and external elements  [4] . To maintain good hydration, it’s ideal to space out your water intake throughout the day rather than drinking a large amount all at once. When you wake up, your body’s been fasting all night, so hydrate with some water right away. Whether you're sweating it out at the gym or just chilling in the heat, make sure to drink enough to replace what you lost. During outdoor activities, water is essential for staying hydrated   [5] . So, stay hydrated, because water’s one of the secrets to feeling your best  [6]   [7] .

Benefits of Drinking Water Before Bed

Drinking water before bed may help with metabolism. One recent study also linked this tendency to a decreased BMI, probably due to improved hydration throughout the night. However, don't go overboard; drinking too much water immediately before bed can cause you to wake up several times throughout the night.  [8] . Additionally, water aids digestion and regulates body temperature, making sleep more comfortable  [9] . Drinking one 550 mL bottle of water two hours before bedtime has been linked to lower blood pressure and a slight increase in body temperature  [10] . However, drinking too much water close to bedtime can cause overnight bathroom trips, disrupting your sleep.

When’s the Best Time to Stop Drinking Water?

Water is important for keeping the body working normally, and even light dehydration can make you feel weak, so it's important to drink enough throughout the day. If you drink too much water before bed, you may wake up a lot to go to the bathroom, which can mess up your deep sleep cycle. The best way to do it?  2 hours before bed, finish your last full glass  [11] . If you get thirsty later, don't drink too much; just take a small sip to stay comfortable.

Conclusion

Drinking water before bed is not a bad idea it can aid with digestion, keep your skin and muscles hydrated, and regulate body temperature. The key is in timing and moderation. A small glass an hour or two before bed can be useful, but drinking a lot right before bed may keep you awake all night racing to the bathroom. Rather than staying up late, aim to stay hydrated throughout the day by sipping water frequently, drinking with meals, rehydrating after exercise, and eating water-rich fruits and vegetables. Hydration is not a one-time solution; it is a day-long ritual that helps your overall health and improves your sleep.

FAQs

  • Is drinking water at night healthy?
    Yes, in moderate amounts. Drinking water before bed helps your body stay hydrated and can promote better skin. Just avoid large quantities that could disrupt your sleep.
  • When should you stop drinking water at night?
    Stop drinking large amounts 2 hours before bedtime to avoid disrupt sleep. If needed, take a little sip before bedtime  [11] .
  • Is drinking water at night good for the kidneys?
    Yes and no, drinking water is involved in eliminating toxins from the kidneys. However, hydration occurs all day. If we hydrate all day, and sufficiently hydrate before sleeping, the kidneys will work well. Just don't drink too much water near bedtime if it affects sleep quality.

Acai Berry

Acai Berry Hydration Multiplier

Brazilian Orange

Brazilian Orange Hydration Multiplier

Lemon Lime

Lemon Lime Hydration Multiplier

References:

1. Lorenzo I et al, “The Role of Water Homeostasis in Muscle Function and Frailty: A Review,” Nutrients, vol. 11, no. 8, p. 1857, 2019.
2. Seal AD et al, “Total water intake guidelines are sufficient for optimal hydration in United States adults,” European Journal of Nutrition, vol. 62, no. 1, p. 22, 2023.
3. Taylor K et al, “Adult dehydration.,” in StatPearls [Internet] , StatPearls Publishing, 2025.
4. Nimrouzi M et al, “Optimal fluid intake in daily diet: Avicenna's view.,” Journal of integrative medicine, vol. 14, no. 4, pp. pp.241-244., 2016.
5. Badham L et al, “Fluid intake is a strong predictor of outdoor team sport pre-season training performance,” Journal of Sports Sciences, vol. 41, no. 1, pp. 1-7, 2023.
6. Daniels MC et al., “Impact of water intake on energy intake and weight status: a systematic review.,” Nutrition reviews. , vol. 68, no. 9, pp. 505-21, 2010.
7. Cassivi A et al., “Access to drinking water: time matters.,” Journal of Water and Health, vol. 16, no. 4, pp. 661-6, 2018.
8. Khil J et al., “Water intake and obesity: By amount, timing, and perceived temperature of drinking water,” Plos one, vol. 19, no. 4, p. e0301373, 2024.
9. Barbour H et al, “The heat-regulating mechanism of the body.,” Physiological Reviews, vol. 1, no. 2, pp. 295-326., 1921.
10. Nakamura Y et al, “Effect of increased daily water intake and hydration on health in Japanese adult,” Nutrients. , vol. 12, no. 4, p. 1191, 2020.
11. Tsai CH et al, “A preliminary study of fluid intake before bedtime and insomnia symptoms.,” Sleep and Biological Rhythms, vol. 7, pp. 251-8, 2019.