How to Hydrate Your Body at Night for a Morning Workout

Your body needs water to function properly, and hard workouts can deplete your fluid levels and lead to dehydration. Drink water before, during and after your workouts to stay hydrated. You can pre-hydrate at night so it’s easier to stay hydrated for a morning workout.

Importance of Prehydration

According to a position statement published in 2007 by the American College of Sports Medicine, hydrating before exercise allows you to start your workouts well hydrated and provides you with adequate blood electrolyte levels. Electrolytes include potassium, chloride and sodium, and they keep your body’s pH and blood pressure in balance. Allow eight to 12 hours between workouts for optimum pre-hydration.

Pre-Hydrating at Night

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The American College of Sports Medicine suggests drinking beverages several hours before you exercise, so night is a good time for pre-hydrating. Drink water, milk, or fruit or vegetable juice with dinner and before you go to bed. Eat small amounts of salted snacks to stimulate your thirst and help you retain the fluids you drink. Choose beverages with flavors and temperatures you enjoy to ensure you take in enough fluid. Keep a glass of water by your bed for a few sips if you wake in the middle of the night.

Avoid Overhydration

Hyperhydration, or drinking too much water, leads to overhydration and will not improve your physical performance, and you may end up having to urinate more often during your workout in the morning. According to Merck Manual, overhydration results in low sodium levels in your blood. Drinking too much water too quickly could also cause hyponatremia, which reduces potassium levels in your blood and can be life-threatening. The Institutes of Medicine states that your kidneys can handle at least 24 ounces per hour.

Alcohol and Caffeine

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Alcohol is a diuretic that increases the amount of fluid lost through urination. Cut back on your alcohol consumption, or avoid it completely, the night before you work out. Caffeine can also be a diuretic, but only in large amounts. According to MayoClinic.com, consuming less than 600 milligrams per day, or about five to seven cups of coffee, will not have a diuretic effect. Drinking caffeinated drinks at night may make you feel jittery and cause sleeplessness.