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

But how can water help with sleep and energy levels?

A 2019 study found that dehydration as a result of water deprivation had negative effects on vigor, short-term memory and alertness. After participants rehydrated, they felt less tired and saw 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.

“Being even mildly dehydrated can affect your alertness, focus and concentration,” says nutritionist Sophie Medlin. “This is because of how important water is to every function in our body and especially to our brain function.”

Dr Greg Potter, chief scientist at Resilient Nutrition, explains that this is because of “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 stands to reason that a decrease in hydration would have a negative impact on how our brain functions. So, a glass of water can really help activate the brain.

As for the relationship between sleep and water, a 2019 study found that those who slept about six hours a night, rather than the recommended eight, were more likely to be insufficiently hydrated.

In another study, researchers found that a warm drink in the evening helps to regulate our body’s temperature, which means that warm water or decaffeinated teas may be the best way to signal our bodies that it’s time to sleep.

However, Dr. Potter points out that drinking water right before bed 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’s alertness, but without adequate daily hydration you won’t sleep well. “In general, it’s best to aim for a hydrated state during wakefulness and modify fluid intake before bed,” says Dr. Potter.

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

We often don’t realize when we’re dehydrated, but our bodies will tell us. That’s why it’s so important to carefully monitor how many glasses of water you drink each day and to know the signs of dehydration.

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