How to Reduce Nighttime Urination | Dr. Andrew Huberman
Huberman Lab Clips・2 minutes read
Maintain proper hydration by consuming eight ounces of fluid per hour for the first 10 hours after waking up, as kidney function is influenced by circadian rhythms during this time. To reduce nighttime urination, ensure adequate daytime hydration, limit fluid intake between 10 hours after waking and bedtime, and sip fluids slowly in the evening.
Insights
- Kidney function is significantly impacted by circadian rhythms, with optimal hydration in the first 10 hours after waking crucial for efficient fluid processing.
- To reduce nighttime urination frequency, maintaining proper daytime hydration, moderating fluid intake before bed, and sipping fluids slowly in the evening can help minimize disruptions to sleep.
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Recent questions
How much fluid should I consume per hour after waking?
About eight ounces or 240 milliliters.
What can I do to reduce nighttime urination frequency?
Ensure adequate daytime hydration and limit evening fluid intake.
How does kidney function change after waking up?
The rate of fluid filtration decreases after 10 hours.
What is the recommended fluid intake before bedtime?
Limit to about five to eight ounces.
How can I prevent excessive thirst in the evening?
Ensure adequate daytime hydration and reduce fluid intake at night.
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Summary
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Optimize Hydration for Better Sleep
- To maintain proper hydration, aim to consume about eight ounces or 240 milliliters of fluid per hour for the first 10 hours after waking up, as kidney function is strongly influenced by circadian rhythms during this time.
- The rate at which fluid is filtered by the kidneys decreases after about 10 hours of waking up, leading to reduced efficiency in fluid processing, which can impact nighttime urination frequency.
- To minimize nighttime waking to urinate, ensure adequate daytime hydration to prevent excessive thirst in the evening, reduce fluid intake at night, and consider the rate at which you consume fluids, as faster ingestion can lead to quicker excretion.
- Limit fluid intake to about five to eight ounces between 10 hours after waking and bedtime, sipping fluids slowly in the evening to potentially reduce nighttime bathroom visits.
