Can water improve your sleep and energy levels?

May 26, 2022

Robert

A glass of water may not wake you up like a coffee, but there is definitely something refreshing in a large glass of water.

At the same time, according to the Sleep Foundation, a glass of water before bed can help you sleep more easily by helping the body’s core body temperature to drop naturally.

But how can water help with sleep and energy levels?
A 2019 study found that dehydration as a result of water deprivation had a negative effect on vigor, short-term memory and alertness. After participants rehydrated, they felt less tired and saw an improvement in short-term memory, attention, and reaction times.

In another 2005 study, fatigue increased and alertness decreased after 24 hours in which participants had not consumed water. In women, reaction times were prolonged.

“Even being dehydrated can affect your alertness, focus and concentration,” says dietitian Sophie Medlin. “This is due to how important water is for every function in our body and especially for the function of our brain.”

Dr. Greg Potter, lead scientist at Resilient Nutrition, explains that this is because “how dehydration changes the signaling of key chemicals called neurotransmitters in the brain.” Since about 75% of our brain is made up of water, it makes sense that reducing hydration would have a negative impact on how our brain works. So, a glass of water can really help activate the brain.

Regarding the relationship between sleep and water, a 2019 study found that those who slept about six hours a night, instead of the eight recommended, were more likely to be poorly hydrated.

In another study, researchers found that a hot drink at night helps regulate our body, which means that hot water or non-caffeinated teas may be the best way to show our body that it is time for bed.

However, Dr. Potter points out that drinking water just before bedtime can disrupt your sleep. “It may increase the urge to urinate during sleep.” Some people are particularly prone to this, for example, those with a smaller bladder than others.

It seems that immediate water intake can improve your brain alertness, but without adequate daily hydration you will not sleep well. “In general, it is better to aim for a hydrated state during wakefulness and to modify your fluid intake before bed,” says Dr. Potter.

Because water is so essential, even being slightly dehydrated can lead to sleep disorders, problems with drowsiness and all other bodily functions.

We often do not realize when we are dehydrated, but our body will show us. This is why it is so important to watch carefully how many glasses of water you drink daily and to know the signs of dehydration.