What Doctors Say You Should Do After You Sweat at Night

On surefire way to disrupt a good night’s rest? Finding yourself in a pool of sweat with your clothes and sheets stuck to your body. Shit. While night sweats occur for a wide variety of reasons – and a medical professional should be consulted if they occur out of the ordinary to rule out any other underlying conditions – all avenues can lead to serious loss of sweat. hydration at sunrise (or earlier). ).

To put things into perspective, Jennifer Williams, MPH, hydration scientist at Abbott, points out that if you’re sleeping seven to eight hours, that tends to be the longest amount of time most people will go without consuming a liquid or food. This means establishing a solid morning rehydration routine is imperative. And while many of us are used to drinking a big cup of coffee first thing in the morning, a sleep expert, a hydration scientist, and a doctor all agree that coffee should *not* be your first drink of the day. . Ahead, we look at the best way to restore your hydration levels after a sweaty night’s sleep.

How can night sweats impact hydration levels?

First, it’s important to determine what’s causing your night sweats in the first place. According to Caroline Cederquist, MD, board-certified physician and founder and chief medical officer of BistroMD, sweaty sleep can be a sign of an underlying medical condition. “If you wake up constantly covered in sweat, you should make an appointment with your primary care provider. If you can’t see your doctor right away, stop drinking alcohol, which increases heart rate and dilates blood vessels, which can trigger sweating,” says Dr. Cederquist. But again, night sweats can be caused by many factors, including (but not limited to) a reaction to a new medication, hormonal changes, undiagnosed diabetes, hyperthyroidism, excessive consumption of alcohol, to name a few. There is also a solid risk that your room (and/or bedding, and/or pajamas) will be too hot.

Back to hydration loss. Once all underlying conditions are ruled out, the next step is to assess the impact of nighttime sweating on sunrise hydration levels. Research shows that over a full day, approximately 300 to 400 milliliters of water are lost through respiration, and a significant portion of this loss occurs during sleep. “The amount of water a person loses when they have night sweats can vary from person to person depending on the level and frequency of night sweats, which can be affected by their overall hydration, for start, and their overall health,” said Dr. Cederquist. said. Depending on the extent of hydration loss, functioning the next day can be a challenge if the body is not properly replenished. “Signs of dehydration can include headaches, dizziness or lightheadedness, confusion and fatigue, all of which can impact our energy and functioning as well as our mood,” she says.

So, what should you drink first thing in the morning to regain your hydration?

According to Dr. Cederquist, the first thing you should do after waking up from a sweaty night’s sleep is crystal clear: drink water. Williams also agrees that squeezing into a glass of water Before (!) Your usual morning beverages (like tea, coffee, and smoothies) will help rehydrate and replenish any losses incurred overnight. However, if you’ve had a particularly sweaty sleep, Williams recommends supplementing water with electrolytes. “When it comes to rehydration, water and electrolytes are essential. However, water alone does not replenish your body with the electrolytes (sodium, chloride, and potassium) or carbohydrate like glucose that is needed for the active transport of fluids in the body,” says Williams.

According to Dr. Cederquist, the first thing you should do after waking up from a sweaty night’s sleep is crystal clear: drink water.

To incorporate electrolytes into your breakfast routine, Williams recommends adding a fruit protein smoothie or avocado toast to the mix. Or, for a win-win solution, she notes that hydrating foods are also a great source of replenishment. “According to the Academy of Nutrition and Dietetics, food makes up about 20% of daily fluid intake, so consider snacking on seasonal summer snacks, such as melon, tomatoes and strawberries, which are all naturally high in water, carbohydrates, and electrolytes,” says Williams.

That said, she cautions against consuming foods or beverages that are too sugary, which can have detrimental effects on hydration. “Drinking sugary drinks is not a favorable solution because excess sugar can cause gastrointestinal symptoms such as cramps, bloating or nausea. Too much sugar can limit the body’s ability to absorb fluids or slow down the hydration process, which can actually make dehydration worse,” says Williams. In addition, consuming salt in moderation is not only important but also essential. “Think twice if you avoid salt. Sodium and chloride, table salt, are essential electrolytes that help deliver water to your body’s cells and maintain your hydration balance during the day,” she adds.

The perfect food and drink combo to stay hydrated, according to the expert? “Have a mixed fruit salad with watermelon, berries, and banana, along with some salted nuts or pretzels to give you a great hydrating snack as well as important electrolytes,” Williams says, which she associates with a tall glass of refreshing lemon water, a cup of coffee and a pack of Pedialyte Fast Hydration Powder Sachets, which contain a balance of electrolytes and glucose for rapid rehydration throughout the day.

What’s the best way to prevent moisture loss overnight?

According to Nilong Vyas, MD, sleep expert at Sleepless in NOLA and medical review expert at SleepFoundation.org, night sweats shouldn’t be the norm, and they may be linked to underlying conditions. “Getting to the root of the problem should be the first line of defense against night sweats,” says Dr. Vyas. However, in order to limit moisture loss during the night, she recommends sleeping on cool bedding with breathable clothing. “After waking up from an episode of night sweats, change your clothes and bedding, drink water, and try to go back to sleep,” says Dr. Vyas.

Another approach to warding off night sweats? Pre-moisturizer. “Try to consume extra hydrating fluids and foods to make sure you don’t fall behind,” Williams says. “Generally, if you’re on top of your hydration game during the day, drinking a moderate amount of water at night is probably enough to help you stay hydrated while you sleep,” she says. As a general rule, Williams notes, women should drink about nine cups of fluid a day and men should drink about 13 cups a day.

“You might want to aim for at least two-thirds of your hydration goals before dinner so you don’t interrupt your sleep with bathroom visits,” says Williams. Speak words for living.

An RD shares some of the most hydrating foods: