Water is our vital fuel: it lubricates our joints, purifies our skin and ensures the proper functioning of our organs.
However, for many, drinking a large glass of water before slipping under the covers is the guarantee of waking up with a start, with a full bladder. This phenomenon, called nocturia, can disrupt rest and impair daytime alertness.
So, how do you stay hydrated without sacrificing your night? Health expert Gérald Kierzek enlightens us on what to do.
Evening hydration: a question of measurement
It’s not about completely depriving yourself of fluids at the end of the day. But rather to adopt an intelligent consumption strategy. Drinking during dinner remains a healthy habit, as long as you don’t turn your meal into a water marathon.
According to Dr. Kierzek, the key lies in temperance at the table. He advises to “slowly drink one to two glasses of water throughout the meal to promote digestion without overloading the bladder“. By limiting the immediate intake in this way, we allow the body to assimilate water gradually without suddenly putting a strain on the renal system.
Countdown to bed
Once dinner is finished, the “firing window” for hydration narrows. For those who are used to sipping an infusion or a last glass of water in front of the television, it is necessary to monitor the volumes. Dr. Kierzek recommends, after dinner, limiting your consumption to a small quantity of plain water or non-diuretic herbal tea, ideally spread up to two hours before joining the arms of Morpheus.
For people who are particularly sensitive to nighttime interruptions, a stricter rule is necessary. The doctor is categorical about the safety period. “Stop drinking three to four hours before bedtime“. As an example, if you plan to sleep at 11 p.m., your last significant sip should ideally be around 7 p.m.
Beware of fake diuretic friends
Not all drinks are created equal when it comes to the quality of our rest. Certain substances act as urine production accelerators, making bathroom breaks inevitable.
Dr. Kierzek reminds us of the need to avoid diuretic drinks in the evening. He therefore recommends avoiding diuretic drinks such as tea, coffee, alcohol or carbonated sodas, which increase the production of nocturnal urine. “Alcohol, in particular, is a false friend: while it may make it easier to initially fall asleep, it degrades the sleep structure and forces the kidneys to work harder during the night.
When do nighttime awakenings become worrying?
Getting up once a night is not pathological in itself, but the repetition of the phenomenon should encourage vigilance. Broken sleep prevents you from going through all the recovery phases necessary for the body.
The tolerance threshold is generally around one or two awakenings. Beyond that, a consultation may be necessary. Dr. Kierzek emphasizes that “we should be concerned”if more than two nocturias per night persist, associated with excessive thirst, swelling of the legs or increased fatigue.
These signs can in fact hide underlying pathologies such as diabetes or heart problems which deserve special medical attention.