Not Urinating Before Bed
Many people have the habit of only using the restroom when they really need to, even before going to bed. Or sometimes, out of laziness, they may fall asleep holding it in. However, not urinating before bed is a harmful habit that often goes unnoticed.
When you don’t urinate before bed, urine continuously accumulates in the bladder throughout the night. This can lead to several serious consequences:
– Overstretched bladder: Prolonged retention of urine puts pressure on the bladder. Over time, this can reduce its elasticity, weakening bladder function, and leading to difficulties in urination, frequent urination, or even incontinence.
– Impact on kidney function: When urine is retained for an extended period, some waste and toxins may be reabsorbed back into the body by the kidneys. This can cause significant harm to the kidneys and, if persistent, may lead to inflammation or kidney failure.
– Disrupted sleep: Trying to sleep while needing to urinate can result in restlessness, difficulty achieving deep sleep, or waking up in the middle of the night. This interrupts the quality of sleep and leaves you feeling tired the next day.
Drinking Too Much Water Before Bed
While drinking water before bed is beneficial for the body, aiding in detoxification and reducing the formation of blood clots, excessive water intake can be detrimental.
Here are some risks associated with drinking too much water in the evening:
– Frequent night urination: Drinking excessive water before bed increases the likelihood of waking up during the night to urinate, significantly impairing sleep quality.
– Strained kidneys: When you drink large amounts of water at night, your kidneys still have to work to filter and expel the excess fluid. As a result, they don’t get a break and have to work continuously, which can impact their function and, over time, lead to kidney issues or failure.
– Risk of edema: Drinking excessive water close to bedtime can cause water retention in some individuals, especially the elderly or those with underlying conditions (cardiovascular, renal, or liver issues). This may result in swelling of the hands, legs, or face the next morning.
– Reduced sleep quality: Feelings of abdominal fullness, heaviness, or the urge to urinate in the middle of the night can interfere with achieving deep, restorative sleep, including the essential REM cycle, necessary for brain and body recovery.
So, how much water should you drink in the evening?
You can drink water but should limit the amount: If you’re thirsty, drink a small amount, ideally no more than 100ml, before going to bed.
Ideal timing: If you need to drink water, do so at least 30-60 minutes before lying down to allow your body to process the water beforehand.
Prioritize hydration during the day: Instead of trying to compensate for water intake at night, distribute your water intake evenly throughout the day to maintain balance and avoid overworking your kidneys overnight.
