It’s summertime, which means it’s very, very hot out. You’re going to want to drink a lot of water to feel and look your best throughout the next few months. Karman Meyer, author of EAT TO SLEEP, shares some advice on how to avoid dehydration.
Adequate hydration is as important for quality sleep as it is for how you feel and function during the day. Dehydration can cause irritability and confusion while you’re awake, but at night it can increase sleep-disruptive snoring due to dry mouth and nasal passages. It’s also likely to lead to muscle cramping that jolts you awake in the middle of the night from electrolyte imbalances. In addition, if you’re a mouth breather or chronic snorer or if you have sleep apnea, you’re at even more risk of becoming dehydrated at night due to fluid loss.
Many people are familiar with the age-old recommendation of drinking 64 ounces of non-caffeinated fluids each day, equivalent to eight (8-ounce) glasses. Unfortunately, that recommendation falls short of how much fluid you should be consuming during the day. Women should aim for 90 fluid ounces, and men should have closer to 125 fluid ounces from beverages and food. It’s best to spread out beverages and hydrating foods throughout the day rather than trying to guzzle down a liter of water before bed. Then you’ll be up at night for an entirely different reason!
Dehydration is often mistaken for hunger, so if you feel like you’re always hungry in between meals, make sure you are getting enough fluids. It may be that after drinking a glass of water or unsweetened tea, the feeling of hunger goes away entirely.
On average, most people meet 20 percent of their hydration needs through foods. Increasing your intake of fruits and vegetables high in water can be an easier way to meet fluid needs rather than trying to drink more non-caffeinated liquids during the day. Also, avoiding high-sodium foods like soy sauce, frozen meals, smoked and processed meats, deli meats, canned soups, chips, salted nuts, processed foods, and some cheeses can also help prevent dehydration. In the next chapter, you’ll find several hydrating food choices to keep you hydrated throughout the day and night.Enjoy hydrating foods such as cucumber, grapefruit, and watermelon, and non-caffeinated beverages like infused water or herbal tea, throughout the day.
- Enjoy hydrating foods such as cucumber, grapefruit, and watermelon, and non-caffeinated beverages like infused water or herbal tea, throughout the day.
- Minimize high-sodium foods to reduce sleep issues among many other potential health problems
- Keep a reusable water bottle with you at work and while traveling to prevent getting dehydrated.
For more advice pick up a copy of EAT TO SLEEP by Karman Meyer!
Also from Tips on Life & Love: How to Use Sleep Affirmations for Better Rest
Excerpted from Eat to Sleep by Karman Meyer. Copyright © 2019 by the author. Used by permission of the publisher. All rights reserved.