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28.04.2023


Not enough sleep? Your hydration status may be suboptimal

People who sleep relatively few hours per day often drink insufficiently. This may mean that ensuring proper hydration increases sleep quantity. Or maybe it means that people who don't sleep much dehydrate more easily...


Not enough sleep? Your hydration status may be suboptimal


Study
Researchers from Pennsylvania State University in the US analyzed data obtained in the US National Health and Nutrition Examination Survey and the Chinese Kailuan Study. They limited themselves to study participants who were at least 20 years old and healthy. Study participants with kidney disease therefore did not participate. The researchers also excluded pregnant women from their samples.

The researchers had urine samples from the study participants. They were taken early in the morning. The researchers determined the urinary specific gravity. The higher the value, the more concentrated the urine and the lower the fluid level. A normal urinary specific gravity is somewhere just above 1.01. Values above 1.02 indicate dehydration.

The study participants had told the researchers during the sample collection how many hours they had slept at night.

Results
There was an association between dehydration and sleep. It wasn't that the study participants who slept longer also experienced mild dehydration more often, as you might have expected. However, the study participants with mild dehydration relatively often reported a short sleep duration of less than 6 hours.


Not enough sleep? Your hydration status may be suboptimal


Not enough sleep? Your hydration status may be suboptimal


Preliminary conclusion
Maybe people sleep less than they should if they don't take enough fluids. Or perhaps the relationship is the other way around, with sleep deprivation causing mild dehydration, for example because sleep deprivation curbs thirst stimuli.

The researchers advocate experimental research, which should provide more clarity.

Source:
Sleep. 2019 Feb 1;42(2).

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Training is more fun with a bottle of water Mild dehydration raises cortisol levels in athletes Drinking water during cardio raises your growth hormone level

Training is more fun with a bottle of water
You can make lengthy running or cardio sessions more pleasant by drinking water while you're exercising. Drinking water also helps you feel more energetic after the training session.

Mild dehydration raises cortisol levels in athletes
Soccer players who drink enough before a training or competition produce less of the muscle-ravaging stress hormone cortisol than players who are mildly dehydrated.

Drinking water during cardio raises your growth hormone level
Strength athletes who train with sufficient water in their body will have lower muscle-busting cortisol and higher anabolic hormone levels.