Hydrate for a Good Night's Sleep
We all know a good night’s sleep is imperative to high performance. Studies are now showing that hydration is also an important factor to consider. According to the National Sleep Foundation, a lack of fluids can impair sleep.
“Even a slight level of dehydration will make you sleep lighter,” adds Chris Winter, M.D., a sleep specialist based in Charlottesville, Virginia. Here, he weighs in on an ideal hydration timeline.
1. Drink a glass of water as soon as you wake up. Through respiration we lose a significant amount of water when we sleep, explains Winter, who suggests reaching for a glass of cold or room temperature water first thing in the morning. “Your body has to use more effort to warm up the water to body temp, which helps boost your metabolism,” he says. For extra energy, try adding a squeeze of lemon.
2. Wait two to three hours after waking up to have coffee. Winter advises holding off on the caffeine until after your morning workout, or at least a few hours after you wake up. It acts as a diuretic, and since you’re already waking up having lost fluids, it’s best to start the day rehydrating with water, he says. “Make sure you’re hydrating with water before and during your workout,” he adds. Then you can sip on your morning roast (higher in antioxidants).
3. Drink water before you eat. It’s important to consume water at regular intervals, but especially before meals.
4. Don’t drink too much before bed. We all love a glass of wine with dinner, but the more we continue to consume before bed, the more dehydrated we’ll become. Drink a large glass of water in between every glass of wine.
5. Try a golden latte in the afternoon. After lunch, opt for a caffeine-free beverage since the substance can linger in your body for up to six hours and make it harder to wind down. Instead, try a turmeric latte. Loaded with health benefits while also providing the nostalgia of a coffee drink.