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The impact of dehydration on sleep quality: A comprehensive guide

Understanding the relationship between hydration and sleep is crucial for leading healthier lives and making sustainable choices. This guide explores the importance of hydration, how dehydration affects sleep, and provides practical tips for staying adequately hydrated for better rest.

Published on
July 19, 2023
The impact of dehydration on sleep quality: A comprehensive guide
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As we strive to lead healthier lives and make more sustainable choices, understanding the intricate connections between our daily habits and overall well-being becomes crucial. One such connection is the impact of hydration on sleep quality. In this comprehensive guide, we'll delve deeper into the importance of hydration, explore how dehydration can affect your sleep, and provide practical tips to ensure you stay adequately hydrated for a good night's rest.

The life-sustaining role of water

Water is the lifeblood of our bodies, playing a vital role in nearly every bodily function. It aids in digestion, keeps our skin healthy, lubricates our joints, and helps maintain body temperature. Moreover, it plays a crucial role in removing waste and toxins from our bodies.

When we don't consume enough water, we become dehydrated. Dehydration can lead to a myriad of health issues, including fatigue, dizziness, confusion, and even serious complications like heatstroke. One often overlooked consequence of dehydration is its impact on sleep quality (1).

Dehydration and sleep: The intricate connection

Dehydration can significantly impact your sleep in several ways:

  1. Increased nighttime leg cramps: Dehydration can cause your muscles to cramp. These cramps often occur at night, disrupting your sleep. When you're dehydrated, your body loses electrolytes, which are minerals that help your muscles function properly. Without enough electrolytes, your muscles can cramp.

  2. Dry mouth and throat: Lack of water can lead to a dry mouth and throat. This can cause discomfort and potential sleep disturbances. It can also lead to bad breath and tooth decay (3).

  3. Frequent nighttime urination: Oddly enough, dehydration can lead to an overproduction of vasopressin, a hormone that regulates your body's water level. This can cause you to wake up frequently during the night to urinate (4).

The role of hydration in sleep quality

Proper hydration is not only essential for your overall health but also for the quality of your sleep. Here's why:

  1. Promotes restful sleep: Staying hydrated helps your body maintain a healthy temperature, which is crucial for restful sleep. When you're dehydrated, your body can struggle to regulate its temperature, which can lead to restlessness and disrupted sleep.

  2. Prevents snoring: Hydration can help keep your nasal and throat passages lubricated, reducing the chances of snoring and sleep apnea.

  3. Supports melatonin production: Water is essential for the production of melatonin, the hormone that regulates sleep. Dehydration can disrupt your body's natural production of melatonin, leading to sleep disturbances.

Hydrating for better sleep: Practical tips

Now that we understand the connection between hydration and sleep, let's explore some practical ways to stay hydrated:

  1. Drink regularly throughout the day: Don't wait until you're thirsty to drink water. Keep a water bottle with you and sip regularly.

  2. Choose a sustainable water bottle: In line with our commitment to the planet, consider using a sustainable water bottle like REBO. Not only does it help you stay hydrated, but it also contributes to ocean clean-up efforts. REBO's smart bottle even reminds you to drink, ensuring you stay on top of your hydration.

  3. Limit evening fluid intake: While it's essential to stay hydrated, try to limit your fluid intake in the evening to reduce nighttime bathroom trips.

  4. Eat hydrating foods: Foods like cucumbers, watermelon, and strawberries have high water content and can contribute to your daily water intake (5).

  5. Avoid dehydrating drinks before bed: Alcohol and caffeine can dehydrate your body and disrupt your sleep. Try to avoid these drinks in the hours leading up to bedtime.


Staying hydrated is not just about quenching your thirst; it's about supporting your overall health and well-being, including the quality of your sleep. By understanding the impact of dehydration on sleep and taking steps to stay adequately hydrated, you can enjoy better sleep and contribute to a healthier planet. Try a REBO bottle today and see the difference proper hydration can make to your sleep quality.

Disclaimer: This article is intended for informational purposes only and is not a substitute for professional medical advice.


  1. Dehydration and Its Effects on Performance

  2. Dry mouth at night: Causes and treatments

  3. Vasopressin and Hydration

  4. 19 Water-Rich Foods That Help You Stay Hydrated

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