This clip is from the Huberman Lab episode "How to Optimize Your Water Quality & Intake for Health." The full episode can be found on RUclips here: ruclips.net/video/at37Y8rKDlA/видео.html
A mouthful of real Olive oil followed by some water an hour before bed has increased my sleep hours to 6.5- 7.5 and no getting up at 4.30 am. I am 70 years old!
Guys, Here is our Savior YaH The Heavenly FATHER (Genesis 1) HIMSELF was Who they Crucified/Pierced for our sins and “HERE IS THE PROOF” From the Ancient Semitic: "Yad He Vav He" is what Moshe (Moses) wrote, when Moses asked YaH His Name (Exodus 3) Ancient Semitic Direct Translation Yad - "Behold The Hand" He - "Behold the Breath" Vav - "Behold The NAIL"
To sum it up: Hydrate more during the day so that at night (10+ hours after you woke up) you don’t need to drink as much which will reduce the body’s need to urinate during sleep. Stay clear of any sort of chugging/gulping of any liquid in the evening, the rate at which you consume the liquid is correlated to how quickly you will need to urinate that same liquid out of your body. Kind of all seems obvious when you think about it. His main point is that your kidney, stomach, and bladder are all correlated with your circadian rhythm and when it comes to processing liquids and urination they get actively “slower” or worst at this as the day goes on. With a notable decrease occurring ~10hours after you woke up.
I sweat a LOT more than most people and have a higher demand for fluids...I drink a good amount of warm/ slightly hot water upon waking and throughout the day I drink good amount of fluids .. but if I don't drink a good amount of water within 30-60 minutes before bed... my mouth will be REALLY dry and I will feel dehydrated the next morning... sometimes it affects my athletic performance
🎯 Key Takeaways for quick navigation: 00:02 💧 Fluid intake is circadian-dependent, with kidneys filtering rapidly in the first 10 hours after waking. 01:59 🌙 Kidney efficiency reduces after 10 hours post-waking, impacting nighttime urination. 02:28 🚰 Reduce nighttime waking to urinate by hydrating well during the day and limiting fluid intake at night. 03:27 🔄 Fluid filtration depends on both volume and rate; gulping fluids may lead to quicker excretion. 04:54 🥤 To minimize nighttime bathroom trips, limit fluid intake (5-8 ounces) between 10 hours post-waking and bedtime, sipping instead of gulping.
I sleep 12 hours a day. So I will still be drinking tons of water for those first 10 hours and that is gonna be only 2 hours before bed time. I'm peeing like crazy.
I also want to add, from personal experience, that regular physical exercise has had a profound impact on this issue for me. So for anyone who is having these difficulties and also isn't getting much exercise, it might be worth a try.
Desmopressin nasal spray-that is an anti-night-urine hormone. It's like a miracle. If you don't have time to exercise but are thirsty and need to drink water at or after dinner, use this nasal spray. It's a popular prescription that has been used in Asia for frequent night urine for many years, with no reported bad side effects. Should be fine. Good luck fighting night urination.
Thank you for making this video. It has made a huge difference for me. I used to drink about 1.25L per day and have increased this to about 2L (about 80% during the day, 20% during the night) and I already feel so much more awake and alert during the day and sleep better at night. I had no idea that drinking more water would make such a huge difference to me
Not drinking before bed doesn't explain the time scale, the amount, the rate or why any of that matters. So you're just obeying a rule instead of understanding the reasoning.
He should talk more about effective stress management. Chronic stress and anxiety can lead to an increased need to urinate, for many this culminates at night time due the build up of stress over the course of the day.
Very astute! I totally agree. The agitation of the nervous system I feel, triggers overactivity of the urinary system. These people who are getting up and switching on the overhead bright lights numbers of times on the way to their bathrooms are unknowingly activating and reactivating their daytime circadian rhythm...I use only a very small flashlight aimed downwards to find my way to the bathroom. And I have only the downward facing light of two small nightlights near the toilet. I have read that downward facing dim light is far less likely to activate your circadian rhythm to "wake up" your nervous system at night.
I haven't watched the video yet, but my solution to having to get up to urinate was easy. I started going to bed around 9:45pm which appears to fall into my natural circadian sleep cycle. I then appear to get better deep sleep at the beginning of the night, which possibly increases vasopressin anti-diuretic hormone, and I stopped needing to get up during the night. I'm not sure if I've had to get up even once in the last 12 months. I drink water up until 7:30pm (sometimes a sip after that), have a pee at 9:30pm then lights out until 6:15am when I get up and have a pee. I'm 59 years old. Having more salt in your diet might also improve water retention during the night because salt increases vasopressin due to the sodium.
I think you are correct. We are on the Paleo diet, and we have one cheat meal per week. My husband picks it, and always picks fast food, which is loaded with salt. On the night we eat that, I get up only twice. When eating healthy, I get up 4 or 5 five times. (anti-diuretic hormone doesn't work properly in most people like me who have Fibromyalgia). I no longer feel guilty about cheating once a week, since it helps me sleep so much better!
@@meagiesmuse2334 I'm on a low carb diet and I do use quite a lot of salt. For years I was zero salt and had a variety of issues, including significant foot cramps, bad enough to tear the tendon on a big toe. After that I discovered salt causes my cramps to disappear. My blood pressure is also lower typically around 110/70. However, I don't eat ultra-processed foods, so I don't get much sodium from anywhere else.
Also, excessive blue light, from looking at a monitor late at night can trick the body into thinking it's still high noon when you finally go to bed. Your body won't be able to really slow down for many hours, maintaining normal metabolism and hence keep producing urine. I turn off my devices at around 7pm and read a book instead. I sleep much better that way.
Thanks! Very refreshing to see someone giving their time without making me sit through an hour of video and ads only find they're trying to sell me supplements at the end of it :)
Strangely, following a muscular/nerve incident at the sacrum-lumbar level (left buttock pain), I performed two targeted exercises for relaxation and stretching:. 1. Lying on my back, rotation of the pelvis/pelvic floor to the left => two small crunches... 2. Lying on my stomach, knees bent at 90° for shins an tops of my feet pressed against a vertical wall (sofa, etc.), with arms raising my torso (“Sphinx-Cobra” Yoga posture => 1 cracking took place followed by a small electric shock (nerve pinched/compressed by muscle?). Results: 1. Pain in the buttock has almost disappeared 2. Almost ideal standing posture 3. The following night, to my great astonishment, I only had ONE awakening! 😅, whereas for several months I had been waking up 3 to 4 times a night. It's now been 4 weeks since I did these spinal liberating exercises and...I'm only AWAKENED ONLY ONCE PER NIGHT. Obviously it is the nerve activating the opening/closing of the sphincter of the bladder which pinched/compressed maintained nocturnal incontinence and a high daytime frequency of urge to urinate. So here is a cause of increased need to urinate with numerous awakenings at night that I had never seen mentioned in the many postcasts/videos that I had listened to or watched. So, an origin that should not be excluded! ...
I knew a surgeon who deliberated drink water at night and if she wakes up she take a drink after going to the bathroom at night. I now adopted that practice ditching the practice of trying not to get up. I drink warm water, the Chinese practice, and I try to drink copiously during the day and I also try to drink at night and I do get up three or so times at night but i don't mind this at all and I feel better, I think, for the fluid pass through. She explains, and I was convinced, that it allows the body to give the organs the added ability to get rid of toxins. I feel that in the mornings I wake with a clearer head snd a better feeling than before, but this is of course difficult to know for certain, but I feel I do. Getting up in the night really bothered me in the many decades of my earlier years but since I became convinced of her argument ten years ago, getting up in the night, no matter how many times, does not bother me at all. I don't religiously drink every time I get up, I may drink once or twice. I am comfortable with drinking on the way back to bed. Oh! i just thought, my bathroom is ten steps from my bed and I live alone! But seriously, I do prefer this for myself. I am nor contesting what Dr huberman says but saying what I now do, after some thought on the matter.
For those of us (most of the world outside the bizarre bubble of the USA) 10 fluid ounces is roughly equivalent to a quarter of a litre, actually 280 ml. It should also be mentioned that plentiful morning hydration will prevent light-headedness and fainting in older people, especially in summer. Another tip for the elderly: after peeing at night, wait for 10 seconds or even more, and you may find that your bladder wasn't emptied. Men are advised to sit down to pee at night. This will better relax the bladder.
Exactly right. It's called "double voiding" and it's recommended by Urologists. Some even recommend a sit down and pee procedure for men with this issue
Thanks Dr Huberman. That was eye opening. I have been struggling with peeing too much in the early hours. I couldn't understand why. I will change how and when I hydrate from now on. I have learned so much from you over time. It has changed my life. Thank you so so much.❤❤❤
I consume more salt, and it enables more water to remain in the body. I've noticed that drinking only pure filtered water makes urination extremely often.
Another thing that can help is to get into the habit of urinating directly before bed. You would be surprised how much you have in your bladder despite initially not feeling like you need to go. I have had countless times where I did not feel like I had to go, but going through the motions actually released a fair amount of liquid.
Interesting,theories to ADD to DR. H’s ADVICE , remember my Dad, if feeling he had to urinate would turn on faucet’s {🥵 WATER 💦 to ASSIST in Urinating} ❤ DAD, NEVER FORGOTTEN ❤, by the way appreciate inputs BREWJURU
I used to get up four times in the night - I stopped drinking fluids within two hours from bed, and no coffee after midday. This reduced me to twice a night - which would probably be less if I didn't eat within those two hours - but still, great :)
Hell, I drink one RedBull (sometimes two) which is a diuretic, just before bed almost every night. 😂 But I manage to go to toilet only once during night. I also need to have a flask with water on my bedside table at any time as I wake up and having dry mouth or even throat, so I need one gulp of water every couple hours.
Not sure how old you are dude but things change over time. I used to swear by a pint of water before bed, but I adapted as my body changed. I would look up thy effects of energy dunks on the brain though as a total side note 😁
@@danteharker I'm 42 this week. 🙂 What's the big deal about energy drinks? Sugar and caffeine, nothing unusual. More sugar but less caffeine than in double espresso that I drink every morning.
@@cancelled_user If that was the only thing in them, that would be okay (if sugar wasn't a toxic poison and excess caffeine leading to heart attacks) - it's literally everything else that's in them. Huge links to depression, anxiety and a ton of other stuff. Each to their own though. My general aim is to be on it 80% of the time - 100% would be no kinda life :)
@@danteharker It IS the caffeine and sugar that are the main problem? What else? Taurine? Other than that: carbon dioxide, citric acid, sodium carbonate, magnesium carbonate, multiple B vitamins, colours (plain caramel) and flavourings. That's all it says on the tin.
Very well explained and validated with physiological details. Though all those who have this problem, somehow are aware of the fundamentals that the more one gulps water in the late hours of the day the probality of urine in the night would be more, but here this has been very conveincingly explained and validated. ❤
I SO needed this information, Thank you! My urologist's advice was no liquids within 2 hours of bed, and I really couldn't see any effect. This is much earlier. Trying this schedule immediately.
Also, not mentioned, is that as soon as you lie down, the fluid that has built up in your legs during the day due to gravity has to be cleared, so your kidneys do this at night! Raising your legs in the evening as high as possible (or lie on your back with legs vertical against the wall) should help some of this clear during the evening rather than when you are trying to sleep.
@@danielbrousson8034 I have no idea. I guess it would be best to have some kind of leg rest that is as high as possible, depending on what you are doing, for as long as possible before bedtime so the fluid can drain and can't accumulate too much again when you put your legs down. I've read that lying on the floor and putting your feet up against the wall is better but you can't do a lot else except read or listen to something.
Great talk but ADH/vasopressin is not made in the kidney; it is made in the hypothalamus region of the brain and then modified by the pituitary to then work on the kidney.
Thank you! I needed this. Going to give it a try. The older I get (I'll be 57 in Jan.) I seem to get up more often. Recently, I got up 8x to pee. I average 3-4x. It's very hard to get sound sleep when that happens.
Try cutting down on carbs and sugar. If your blood sugar level is low all these years then try taking magnesium. 1 of prediabetic symptoms is frequent urination at night. Hope you able to overcome this issue.
Summary: Andrew Huberman discusses the importance of fluid intake throughout the day and its impact on kidney function, specifically emphasizing the circadian rhythm's influence. He recommends consuming about eight ounces or 240 milliliters of fluid per hour for the first 10 hours after waking. This timing aligns with the circadian-dependent filtration of fluids by the kidneys. Huberman explains that circadian clock genes strongly regulate kidney function, affecting the filtration of fluids and hormone production, such as vasopressin. The kidneys function at a high rate during the initial 10 hours after waking, efficiently filtering fluids and adjusting urine production based on various factors. Around 10 hours after waking, kidney function starts to reduce, becoming less efficient. Huberman highlights that this decrease is beneficial, preventing excessive fluid filtration during nighttime hours. To minimize waking up at night to urinate, he recommends three strategies: Ensure sufficient hydration during the daytime to prevent excessive thirst in the evening. Reduce fluid intake at night, especially if hydrated adequately throughout the day. Consume no more than five to eight ounces of fluid between 10 hours after waking and bedtime, sipping rather than gulping to minimize the rate of fluid ingestion. Following these recommendations, individuals may experience fewer disruptions during sleep, contributing to better overall rest.
Low carb diet was my solution to completely eliminate the nightime urination. Makes sense when your body is trying to eliminate all the excess glucose in the blood. Also a symptom of pre-diabetes.
Frequent urination is also a symptom of sleep apnea. I thought that my frequent urination at night was because I drank before bed. But I stoped that and still had to urinate frequently. Then my doctor said I have sleep apnea. Which makes sense because it is hard for me to breathe at night. This is serious and you should consider getting assessed for sleep apnea if you can relate because lack of sleep will knock years off your life (and in some cases, can literally kill you in your sleep)
A good strategy is to take in sodium and glycerol right before bed. Both make you hold water and should give you a time buffer to sleep without peeing.
I've read in the book Breath by James Nestor that taping/guarding your mouth at night helps with this issue as well. It definitely works for me, but I understand it could be a placebo.
There is another factor to consider. Mouth breathing at night leads to dry mouth, which will wake you up after 2-3 hours. When you wake up, you don't have an urgency to urinate, but you do feel like it would be easier to go back to sleep if you did. I don't think the tiny sip of water that eliminates the dry mouth contributes to wanting to urinate nearly as much as the 2-3 hours since your last bathroom visit.
Very true. If you don't want to take an antihistamine to stop mouth breathing, which will make your mouth even drier anyway, you can try a little Biotene oral mouth rinse. It is sickeningly sweet, but it works.
@@Riceman-o1p Duct tape is not recommended. If you really are interested, there are several RUclips videos on mouth taping (which specify the preferred tape).
Sleep disturbed breathing, for instance sleep apnea, can also influence your nighttime urination since urine is not produced in deeper sleep, which is often lacking in cases such as apnea.
DOCTOR HUBERMAN, A QUICK QUESTION HOW ABOUT THE TEMPERATURE OF WATER IF IT MAKES A BIG DIFFERENCE OR NOT AND AT DINNER TIME THE AMOUNT TO COUNSUME. THANK YOU VERY MUCH FOR YOUR POWERFULL ADVISE. FROM CAPITAN DOM.
And one more thing: don´t drink alcohol especially at night for 2 reasons. The first is obvious, it increases the volume of liquid. The other is that alcohol decreases vasopressin (the anti diuretic hormone)
Going to start doing this tomorrow, I wake up up to 3 times a night to urinate and as such are getting very bad sleep, problem is I also wake up thirsty and drink between 500ml - 1 litre during the night. Hopefully drinking more during the day solves this, I hope.
When you’re an old guy with BPH and on tamsulosin you just learn to deal with peeing multiple times a night. As long as you fall back to sleep it’s no big deal but when you can’t it does become rather annoying.
My husband is on Tamsulosin for BPH and it helped, but he still got up 3 times every night. When he added a D-Mannose supplement, it allowed him to get up either just once or not at all. It's very safe, so you might want to try it.
I was on meds for BPH for 17 years and was getting up 3-4 times a night. I had prostate surgery 6 months ago. Now I only get up 1 time a night and sometimes sleep through the night.
I have had to have two TURPs surgerys, and to be honest, they have not worked as I do not drink after 19.00, but still get up, sometimes 8 times a night.
When he mentions the rate at which you ingest, you subsequently digest them at a similar rate. That affirmed something that i had yet put into words. Thank you for affirming a healthy view of hydration that is backed by data to reinforce my faith in it.
Not sure how this guy did not mention it, but get tested for sleep apnea. I started using a CPAP and after maybe 90 days no longer had to wake up to go to the bathroom after a decade plus of 1-2x per night except on very a rare occasion.
My father is 94 & doesn't eat or drink after 6:30 yet he gets up 4-5 times a night. He has a small non-cancerous growth on his bladder, but it should not be causing him to have such frequent trips to urinate.
Astonishing. Who could ever have guessed that drinking less water before going to bed would make it less likely you'll need to take a piss whilst in bed? Well done science!!
Nocturia is strongly correlated to sleep apnea and snoring, which is correlated to high body fat and sleeping on your back. So get fit, don’t eat late, sleep on your side or in your belly. Worst than nocturia is the stroke risk due to sleep apnea
As always, top quality stuff. Water at night isn't the cause for me, but AH's mention of the kidney's link to circadian rhythm gives me a clue. I think my kidneys aren't getting the memo that it's sleep time and to take a break. I worked many years of night shifts which may have messed up my body clock. Can be up to 3-4 times per night sometimes despite barely drinking water. And I'm healthy young and on the slim side. I only manage about 1L of water a day and nowhere near bedtime. It's weird. Good topic though!
never worked night shift and I get up many times at night. I stop eating around 4, that is my dinner, and I do this everyday. But I do have Kambucha with my dinner. I also noticed that if I had green tea in the morning instead of vitamin water, I am ok most of the day without drinking anything, if not I have a couple vitamin waters. Must be a kidney thing, maybe because I like to sit around using my computer. walking 1 hour is more or less my exercise.
Haven't watched it yet, but number one thing that helped me recently is spending time in bed pre-sleep. Apparently there's more urge here, so it's nice to read a book on the phone for an hour, visit bathroom and then go to sleep.
Good info, thanks. I'm wondering about two other factors that might influence nighttime dehydration and my need to urinate once or twice during the night: First, I'm definitely a mouth breather at night and I keep a water bottle on the night stand so that when I wake up with a parched feeling in my mouth I take a sip or two or water. Secondly, I'm a hot sleeper and my wife is the opposite, hence we sleep under some heavy insulation (as much as I try to keep that insulation off of me) and consequently I sweat during the night. This adds a second dehydration factor which also may contribute to my need to sip water during the night, hence a trip to the bathroom. I've confirmed the dehydration fact by blood tests that have been conducted first thing in the morning by my doctor's annual visits.
Thanks for that! 2.4 liters in 10 hours seems too much for my 136lbs... Is there a more precise way of calculating according to our own weight? And maybe activity... Cheers!
Without realizing it I was sipping diuretics all day in the form of herbal teas. Caffeine is also a diuretic. I'm now only having 1 tea in the morining - (but it is in a 20 oz cup!) and water the rest of the day. I'll add your recommendations of the time restricted drinking. Thnx
Why do i have to pee every hour and a half at night when I am lying down and trying to sleep but doing the day time when I am up walking around I pee about 3 or 4 times all day???
I gotta cheap an easy answer he doesn’t mention. 1 tablespoon of apple cider vinegar with 12 oz water twice a day. Tsp of honey goes amazing with it. The latter one should be done at least four hours before you regularly fall asleep. I haven’t noticed any weight loss, but significance improvement of waking up to pee. I think of it as descaling my kidneys like I do my coffee machine.
Thank you for sharing your wealth of knowledge. Many before you studied the bodie's processes but few took the time to make it so understandable like you are.
Unbelievable! I would have never imagined that drinking more fluid during the morning and early afternoon, as opposed to late afternoon or evening, would reduce my need to pee at night. Thanks!
Also dont drink alcohol in the evening . A premium blend of saw palmetto can also help. I take 2 pills of said blend before going to bed, been doing this for months and if I get up at night its only 1 time or none. If you have even a couple of beers at night increases your chances of interrupted sleep. Older men like myself [78] will have this issue more often. The blend I use also contains pumpkin seed, pygeum africanum bark, and nettle leaf.
Very informative, thank you. I have a question though: I wake up at 5:30am and sleep at 9:30pm. I workout at 4:00pm for an hour (after the post waking up 10 hour drinking slot). I sweat a lot when I work out and need to drink... Is there a way to counter this? Thanks again for your work.
Thank you for this video. I mostly hate when I have to wake up to urinate with less than one hour remaining until the alarm goes on, or even 10-15 minutes. Sometimes, I am so annoyed by having to urinate at midnight that I won't wake up and try to fall asleep again until the morning. Knowing your advice, I will try to improve this aspect of my life.
This is fine and all, but first and foremost men, if you're dealing with this, TALK TO YOUR DOCTOR. Don't ignore symptoms or try to cover them up if they could be pointing to something as serious as prostate cancer. If you're waking up consistently in the night to urinate, GET CHECKED OUT, PERIOD. Once you've ruled out something serious, carry on with this advice, but seriously, don't ignore what could be a warning sign to a very serious issue.
A note of importance nocturia is a sign of obstructive sleep apnea. Increased pressures from obstructive sleep apnea increase ANP release, decrease pressures which will increase flow to the urine thus increasing filtering thus producing urine. If you want to reduce nocturia. One of my favorite consults I get from urologists. - sleep physician .
What worked for me: Hardly any liquids after 8, no carbs after 8, a magnesium pill one hour before bedtime. I sleep 7 to 8 hours without getting up, after many years. I combine this with healthy lifestyle, intermittent fasting, very low carb, high healthy fat, 4-5 times exercise per week, no alcohol, little meat. BTW, I drink only when thirsty. No need for 2 to 3 liters. But I start my day with a glass of water with fresh lemon.
Here's my issue though, say you do try to reduce fluid intake in the latter part of the day. What happens when you genuinely have the urge to drink later? If you don't feel the urge to drink as much during the day, I think that's difficult. Late night urination has affected my sleep for years. I've tried resisting drinking anything. The best I could come up with is to have flavored chewing gum.
I stop drinking water at about 6 pm anyway. But it makes no difference on sleep interruptions, which can be up to three or four per night. What DOES make a difference is sweating during the day. It's easy for me to exercise during the evening, and then hop into a steam shower (sauna) for 10 minutes. Then I invariably sleep all night without interruption. It turns out Peter Attia also recommends taking saunas just before bed time. A hot bath might also do the trick.
Why is age such an important factor? Before I turned 50 I might get up to pee a few times a year. Then right after I turned 50 I started getting up once to pee four or five nights per week.
@@YahyaOnYTIf you are a female,do pelvic exercise(to stregthen muscles and to hold tour bladder better). Reduce high sugar,high carbs food. Manage your stress.
yes i have same issue once i woke in night , then it become too hard for me to sleep again as so many things mind start processing , i will try to follow this , thanks
I had this problem before, I keep on drinking water over the day and drink less at night time when it's time to sleep but I still have problem with urinating at mid night but when I transition to carnivore, after 2 days into the diet I haven't got any problem with urinating at night. I don't know what's in the diet but it seems it helped me alot!! and not just urinating at night.
You problaly don't hold as much water in your body as you used to, because now you don't consume carbs, and then, your insulin levels are low - insulin increases water retention - and also, your glycogen levels are low, which means less intramuscular water as well. I'm planning to start keto for this exact same reason - can't stand waking up in the middle of the night to pee anymore.
@@mikeavell4225 I appreciate the well explained details about it, I didn't know about that. I can't stand waking up at night just to pee too, it deprives us with rest. I am rooting for you if you're planning to start your own journey, best of luck!
I tried reducing fluid intake before bed for years. Didn't work. But I did accidentally find something that does work. It is a low carb diet. Consider that a glucose (sugar) molecule in the blood must bind to 4 water molecules. So during the night, you're not eating and the insulin catches up with the excess sugar, does its job, and lowers your blood sugar level - exactly what insulin is supposed to do. What happens to the 4 water molecules? The culprit is sugar. Try a very low carb diet and you'll sleep the entire night without having to get up and pee.
@@Felale, "You're less hydrated overall without some carbs." Not if you drink enough water. The more carbs (which break down into sugar) you eat, the more water you retain -- until the body gets rid of the excess sugar and releases the associated water into the bladder. Wake up call.
Also related: STOP mouth-breathing. Among many other benefits you will gain, breathing through your nose will make you less thirsty, since when we breath through our mouths, we lose a lot of moisture through aspiration that does not occur from the nostrils. And although you can train yourself to do this during waking hours, many find that breathing strips and mouth tape (look them up, there're lots of videos on this), or a chin strap, help them to nasil breath throughout the night. I began doing this about 5 months ago. When I wake up I'm never thirsty any longer, and I don't find I require any liquids in the evening any longer. I just drink, like Huberman says in this video, about 10 8oz drinks throughout the day :)
🎯 Key Takeaways for quick navigation: 00:02 *🕰️ Circadian Rhythms and Kidney Function* - Circadian rhythms strongly influence kidney function. - Cells of the kidney, regulated by circadian clock genes, filter fluid rapidly in the first 10 hours after waking. - Hormones like vasopressin help adjust fluid balance based on various factors like salt concentration and activity levels. 01:59 *💧 Managing Nighttime Urination* - To reduce nighttime urination: - Hydrate adequately during the day to avoid excessive thirst at night. - Reduce fluid intake in the evening, especially after 10 hours of waking. - Consider the rate of fluid intake, as gulping fluids may lead to quicker excretion than sipping slowly. 04:25 *🚰 Fluid Intake Recommendations* - Consume fluid at a comfortable rate throughout the day. - Limit fluid intake to about 5-8 ounces between 10 hours after waking and bedtime to minimize nighttime waking for urination. - Sip beverages in the evening instead of gulping to further reduce nighttime urination episodes. Made with HARPA AI
i already stop drinking about 3 hours before bed. lately I've slept a little longer before getting up to go but still wake up and can't get back to sleep that last hour or so. Wondering if it's a pelvic floor weakness..????
You mean to tell me that if you drink less water at night you will need to urinate less frequently at night. Wow, that is life-changing advice. There is no way that anybody with frequent night time urination ever thought of that one.
Elevating legs in the evening is huge for people who don't exercise. They lack proper blood flow so water pools in legs while standing all day. Once they lay down the fluid isn't fighting gravity anymore, hence why people pee a lot in the middle of the night.
I’m going to forward this to my wife. She pees like a racehorse overnight and moves like a bull in a China shop. She also steals my duvet (yes we have two)
what about coffe and tea intake - how much does that actually afect as they are dehydrating, how many cups would be good per day and until when should you stop etc..
I must have flask with cold water next to me at any time of the day or night. In fact, I wake up a couple times every night just to have a gulp of water because my mouth (sometimes even my throat) are dry.
This is all fine and well, but the primary driver of frequent urination during the night is incomplete emptying of the bladder each time you urinate, beginning with incomplete emptying at bedtime. Urinary retention in men can be caused by various factors, but the most common are prostate enlargement and loss of elasticity of the bladder, caused by the bladder being stretched to capacity frequently. A TURP procedure, a surgical procedure in which the diameter of the urethra is enlarged where it passes through the prostate, is the gold standard for solving frequent nighttime urination in men. A TURP is performed under general anesthesia and typically requires a one-night stay in the hospital. Consult a urologist for more information. Getting a TURP was the best decision I've made in years. My sleep has improved dramatically.
Drink water 30mins before meals or 30mins to 1 hr after. Let the enzyme digest your food instead of diluting it with fluids(unless meals has liquid eg soup). Warm temp is best and sip on it while sitting. When you drink avoid gulping(to avoid air and spoiling liver),hold the water in mouth for a couple of seconds before swallowing.
This clip is from the Huberman Lab episode "How to Optimize Your Water Quality & Intake for Health." The full episode can be found on RUclips here: ruclips.net/video/at37Y8rKDlA/видео.html
Go to 4 mins 30 for the answer.
A mouthful of real Olive oil followed by some water an hour before bed has increased my sleep hours to 6.5- 7.5 and no getting up at 4.30 am. I am 70 years old!
Would you alter the recommendation not to drink in the evening for someone who is prone to kidney stones?
Guys, Here is our Savior
YaH The Heavenly FATHER (Genesis 1) HIMSELF was Who they Crucified/Pierced for our sins and “HERE IS THE PROOF”
From the Ancient Semitic:
"Yad He Vav He" is what Moshe (Moses) wrote, when Moses asked YaH His Name (Exodus 3)
Ancient Semitic Direct Translation
Yad - "Behold The Hand"
He - "Behold the Breath"
Vav - "Behold The NAIL"
Stop drinking caffeine. You'll stop urinating in the middle of the night. I figured this out when I stopped drinking coffee two weeks ago
To sum it up:
Hydrate more during the day so that at night (10+ hours after you woke up) you don’t need to drink as much which will reduce the body’s need to urinate during sleep.
Stay clear of any sort of chugging/gulping of any liquid in the evening, the rate at which you consume the liquid is correlated to how quickly you will need to urinate that same liquid out of your body.
Kind of all seems obvious when you think about it. His main point is that your kidney, stomach, and bladder are all correlated with your circadian rhythm and when it comes to processing liquids and urination they get actively “slower” or worst at this as the day goes on. With a notable decrease occurring ~10hours after you woke up.
Thank you, my friend.
I sweat a LOT more than most people and have a higher demand for fluids...I drink a good amount of warm/ slightly hot water upon waking and throughout the day I drink good amount of fluids
.. but if I don't drink a good amount of water within 30-60 minutes before bed... my mouth will be REALLY dry and I will feel dehydrated the next morning... sometimes it affects my athletic performance
My adhd says thank you ❤
i swear taking b complex meant i had to drink less and pee less at my gardening job.
Applause!!!
watched 3 minutes and already feel like urinating
i'm urinating right now (and in bed)
I don't knows whys we're not alls urinatings right nows
I pissed myself laughing 🤷♂️
I value my uninterrupted sleep so much that I let it rip while in bed. That way I ensure that I'll never share a bed with anyone also. It's self love
Congrats on the hydration bro.
You have no idea how much you've just helped both my husband and I. SOOO useful and just the right amount of science/detail. Bless you. No, seriously.
🎯 Key Takeaways for quick navigation:
00:02 💧 Fluid intake is circadian-dependent, with kidneys filtering rapidly in the first 10 hours after waking.
01:59 🌙 Kidney efficiency reduces after 10 hours post-waking, impacting nighttime urination.
02:28 🚰 Reduce nighttime waking to urinate by hydrating well during the day and limiting fluid intake at night.
03:27 🔄 Fluid filtration depends on both volume and rate; gulping fluids may lead to quicker excretion.
04:54 🥤 To minimize nighttime bathroom trips, limit fluid intake (5-8 ounces) between 10 hours post-waking and bedtime, sipping instead of gulping.
I sleep 12 hours a day. So I will still be drinking tons of water for those first 10 hours and that is gonna be only 2 hours before bed time. I'm peeing like crazy.
Seriously? No "miracle" cure?
@@terrygrund6598 low carb diet completely fixed mine, i mean the difference was not subtle
Ty for this summary. My current brain struggles to parse the takeaways from the details
Does insulin levels play a part?
I also want to add, from personal experience, that regular physical exercise has had a profound impact on this issue for me. So for anyone who is having these difficulties and also isn't getting much exercise, it might be worth a try.
Yes, but do not exercise in the evenings because that will definitely make you thirsty.
I can confirm this!
Desmopressin nasal spray-that is an anti-night-urine hormone. It's like a miracle. If you don't have time to exercise but are thirsty and need to drink water at or after dinner, use this nasal spray. It's a popular prescription that has been used in Asia for frequent night urine for many years, with no reported bad side effects. Should be fine. Good luck fighting night urination.
The addition of exercise may explain why his so-called solution hasn’t helped my nightly visits to the john…
@@willnoiles2001y8
Thank you for making this video. It has made a huge difference for me.
I used to drink about 1.25L per day and have increased this to about 2L (about 80% during the day, 20% during the night) and I already feel so much more awake and alert during the day and sleep better at night.
I had no idea that drinking more water would make such a huge difference to me
How much were you paid for that post?
@@largemember hey genius water is free
@@LordOfTheReefer Water is not free; we pay a lot for it and then drink bottled water daily!
@@bobboscarato1313😂😂😂
@@largememberBig water must be paying off youtube commenters now😂😂😂
That was the most complicated way to say that you can reduce waking to urinate by not drinking before bed.
😂
Not drinking before bed doesn't explain the time scale, the amount, the rate or why any of that matters. So you're just obeying a rule instead of understanding the reasoning.
Ok, he could have just said one sentence, but as we can't ask questions in real time, those of us who needed more information got it.
@@Smiaewho cares,get to the point
LOL
He should talk more about effective stress management. Chronic stress and anxiety can lead to an increased need to urinate, for many this culminates at night time due the build up of stress over the course of the day.
Very astute! I totally agree. The agitation of the nervous system I feel, triggers overactivity of the urinary system. These people who are getting up and switching on the overhead bright lights numbers of times on the way to their bathrooms are unknowingly activating and reactivating their daytime circadian rhythm...I use only a very small flashlight aimed downwards to find my way to the bathroom. And I have only the downward facing light of two small nightlights near the toilet. I have read that downward facing dim light is far less likely to activate your circadian rhythm to "wake up" your nervous system at night.
Yes! Coritsol can totally mess up your sleep and and increase the need to urinate at night.
I haven't watched the video yet, but my solution to having to get up to urinate was easy. I started going to bed around 9:45pm which appears to fall into my natural circadian sleep cycle. I then appear to get better deep sleep at the beginning of the night, which possibly increases vasopressin anti-diuretic hormone, and I stopped needing to get up during the night. I'm not sure if I've had to get up even once in the last 12 months.
I drink water up until 7:30pm (sometimes a sip after that), have a pee at 9:30pm then lights out until 6:15am when I get up and have a pee. I'm 59 years old.
Having more salt in your diet might also improve water retention during the night because salt increases vasopressin due to the sodium.
Thanks for the comment!! I need more sodium in my diet, and your post confirmed it. Here's to more restful sleep!!
I think you are correct. We are on the Paleo diet, and we have one cheat meal per week. My husband picks it, and always picks fast food, which is loaded with salt. On the night we eat that, I get up only twice. When eating healthy, I get up 4 or 5 five times. (anti-diuretic hormone doesn't work properly in most people like me who have Fibromyalgia). I no longer feel guilty about cheating once a week, since it helps me sleep so much better!
@@meagiesmuse2334 I'm on a low carb diet and I do use quite a lot of salt. For years I was zero salt and had a variety of issues, including significant foot cramps, bad enough to tear the tendon on a big toe. After that I discovered salt causes my cramps to disappear. My blood pressure is also lower typically around 110/70. However, I don't eat ultra-processed foods, so I don't get much sodium from anywhere else.
@@meagiesmuse2334if your cheat meal has a few cheeky carbs, that may be helping also.
@@meagiesmuse2334 have you tried not drink much water 3 or 4 hours before bed? that should help you cut down your waking up to use the bathroom.
This is the old man content I need for this stage of my life.
This info was applicable when I was in my early 20s. But yeah especially applicable in later years, lol.
Me too
I always leave these videos with more questions than I began with.
LMAO. Me too. I am not a subscriber to the channel but I keep seeing his videos. And every time I watch one, I feel exactly like you said.
Then you must watch the whole episode. Your might find all your unasked questions answered
This is so helpful, I asked my urologist, he didn’t have any ideas. I appreciate his explanations, extra info I never a waste.
Also, excessive blue light, from looking at a monitor late at night can trick the body into thinking it's still high noon when you finally go to bed. Your body won't be able to really slow down for many hours, maintaining normal metabolism and hence keep producing urine. I turn off my devices at around 7pm and read a book instead. I sleep much better that way.
ok so you no longer urinate during the night at all?
Reduced from about 5-6 times/night to now 0-1/night. @@pjamesvee2869
Nocturia
Thanks
Thanks! Very refreshing to see someone giving their time without making me sit through an hour of video and ads only find they're trying to sell me supplements at the end of it :)
Visuals would be the best addition to these lectures. Enjoy your work, thank you very much!
Strangely, following a muscular/nerve incident at the sacrum-lumbar level (left buttock pain), I performed two targeted exercises for relaxation and stretching:.
1. Lying on my back, rotation of the pelvis/pelvic floor to the left
=> two small crunches...
2. Lying on my stomach, knees bent at 90° for shins an tops of my feet pressed against a vertical wall (sofa, etc.), with arms raising my torso (“Sphinx-Cobra” Yoga posture
=> 1 cracking took place followed by a small electric shock (nerve pinched/compressed by muscle?).
Results:
1. Pain in the buttock has almost disappeared
2. Almost ideal standing posture
3. The following night, to my great astonishment, I only had ONE awakening! 😅, whereas for several months I had been waking up 3 to 4 times a night.
It's now been 4 weeks since I did these spinal liberating exercises and...I'm only AWAKENED ONLY ONCE PER NIGHT.
Obviously it is the nerve activating the opening/closing of the sphincter of the bladder which pinched/compressed maintained nocturnal incontinence and a high daytime frequency of urge to urinate.
So here is a cause of increased need to urinate with numerous awakenings at night that I had never seen mentioned in the many postcasts/videos that I had listened to or watched.
So, an origin that should not be excluded! ...
Wow thanks for sharing man. 🙏
I knew a surgeon who deliberated drink water at night and if she wakes up she take a drink after going to the bathroom at night. I now adopted that practice ditching the practice of trying not to get up. I drink warm water, the Chinese practice, and I try to drink copiously during the day and I also try to drink at night and I do get up three or so times at night but i don't mind this at all and I feel better, I think, for the fluid pass through. She explains, and I was convinced, that it allows the body to give the organs the added ability to get rid of toxins. I feel that in the mornings I wake with a clearer head snd a better feeling than before, but this is of course difficult to know for certain, but I feel I do. Getting up in the night really bothered me in the many decades of my earlier years but since I became convinced of her argument ten years ago, getting up in the night, no matter how many times, does not bother me at all. I don't religiously drink every time I get up, I may drink once or twice. I am comfortable with drinking on the way back to bed. Oh! i just thought, my bathroom is ten steps from my bed and I live alone! But seriously, I do prefer this for myself. I am nor contesting what Dr huberman says but saying what I now do, after some thought on the matter.
For those of us (most of the world outside the bizarre bubble of the USA) 10 fluid ounces is roughly equivalent to a quarter of a litre, actually 280 ml.
It should also be mentioned that plentiful morning hydration will prevent light-headedness and fainting in older people, especially in summer.
Another tip for the elderly: after peeing at night, wait for 10 seconds or even more, and you may find that your bladder wasn't emptied. Men are advised to sit down to pee at night. This will better relax the bladder.
Exactly right. It's called "double voiding" and it's recommended by Urologists. Some even recommend a sit down and pee procedure for men with this issue
Huberman is invaluable! There’ll be jealous detractors but he shouldn’t mind them and continue to contribute positively! Kudos 🎉
Thanks Dr Huberman. That was eye opening. I have been struggling with peeing too much in the early hours. I couldn't understand why. I will change how and when I hydrate from now on. I have learned so much from you over time. It has changed my life. Thank you so so much.❤❤❤
"... eye opening.."...?....NOW THATS FUNNY! I dont care who you are!!!!....BWAHAHAHAHAHA!!
@@largemember☺️☺️☺️
@@donnamason6522 That makes LESS sense than a Chicken Noodle Soup SANDWICH!!!!!
I consume more salt, and it enables more water to remain in the body. I've noticed that drinking only pure filtered water makes urination extremely often.
Salt raises heart disease and stomach cancer risk significantly.
@@Fearzero is that a fact
table salt..not all salt, just the worst kind. @@Fearzero
@@nickwilliams5693 yes
@@Shambolic2000 afraid not. All salt
Another thing that can help is to get into the habit of urinating directly before bed. You would be surprised how much you have in your bladder despite initially not feeling like you need to go. I have had countless times where I did not feel like I had to go, but going through the motions actually released a fair amount of liquid.
Interesting,theories to ADD to DR. H’s ADVICE , remember my Dad, if feeling he had to urinate would turn on faucet’s {🥵 WATER 💦 to ASSIST in Urinating} ❤ DAD, NEVER FORGOTTEN ❤, by the way appreciate inputs BREWJURU
and don't just get up from your chair, pee, and go to bed, walk around do something standing or walking and more urine will be expelled
True, i always do that!
I used to get up four times in the night - I stopped drinking fluids within two hours from bed, and no coffee after midday. This reduced me to twice a night - which would probably be less if I didn't eat within those two hours - but still, great :)
Hell, I drink one RedBull (sometimes two) which is a diuretic, just before bed almost every night. 😂 But I manage to go to toilet only once during night. I also need to have a flask with water on my bedside table at any time as I wake up and having dry mouth or even throat, so I need one gulp of water every couple hours.
Not sure how old you are dude but things change over time. I used to swear by a pint of water before bed, but I adapted as my body changed. I would look up thy effects of energy dunks on the brain though as a total side note 😁
@@danteharker I'm 42 this week. 🙂
What's the big deal about energy drinks? Sugar and caffeine, nothing unusual. More sugar but less caffeine than in double espresso that I drink every morning.
@@cancelled_user If that was the only thing in them, that would be okay (if sugar wasn't a toxic poison and excess caffeine leading to heart attacks) - it's literally everything else that's in them. Huge links to depression, anxiety and a ton of other stuff. Each to their own though. My general aim is to be on it 80% of the time - 100% would be no kinda life :)
@@danteharker It IS the caffeine and sugar that are the main problem? What else? Taurine? Other than that: carbon dioxide, citric acid, sodium carbonate, magnesium carbonate, multiple B vitamins, colours (plain caramel) and flavourings. That's all it says on the tin.
Why is nobody talking about book called The 23 Former Doctor Truths by Lauren Clark, Its been life-changing for me since I read it
thanks for sharing it!
omg I love that book, highly recommending it!
What about this book?
Because this video isn't about her perhaps?!
Bot
Very well explained and validated with physiological details. Though all those who have this problem, somehow are aware of the fundamentals that the more one gulps water in the late hours of the day the probality of urine in the night would be more, but here this has been very conveincingly explained and validated. ❤
I SO needed this information, Thank you! My urologist's advice was no liquids within 2 hours of bed, and I really couldn't see any effect. This is much earlier. Trying this schedule immediately.
Also, not mentioned, is that as soon as you lie down, the fluid that has built up in your legs during the day due to gravity has to be cleared, so your kidneys do this at night! Raising your legs in the evening as high as possible (or lie on your back with legs vertical against the wall) should help some of this clear during the evening rather than when you are trying to sleep.
This happens to me...extra fluid as soon as I lie down in the evening....How much time you consider one should raise the legs?
@@danielbrousson8034 I have no idea. I guess it would be best to have some kind of leg rest that is as high as possible, depending on what you are doing, for as long as possible before bedtime so the fluid can drain and can't accumulate too much again when you put your legs down. I've read that lying on the floor and putting your feet up against the wall is better but you can't do a lot else except read or listen to something.
Would wearing compression socks be of any benefit in helping to reduce fluid buildup in legs or would they lead to more problems?
I don't know. In theory, I guess they should, if you are happy wearing them.
You Dr. are making the difference! Thanks for sharing this valuable information. Subscribed to your channel.
oh my god this has been my issue for years dude, as an athlete and a student its horrible to break my sleep just to urinate
I wish all my doctors looked like Dr. Huberman 💜
try Dr Shipman from the UK he looks the same
Can you do a segment on shrinking the prostate Dr Huberman?
Great talk but ADH/vasopressin is not made in the kidney; it is made in the hypothalamus region of the brain and then modified by the pituitary to then work on the kidney.
Thank you! I needed this. Going to give it a try. The older I get (I'll be 57 in Jan.) I seem to get up more often. Recently, I got up 8x to pee. I average 3-4x. It's very hard to get sound sleep when that happens.
Try cutting down on carbs and sugar. If your blood sugar level is low all these years then try taking magnesium. 1 of prediabetic symptoms is frequent urination at night. Hope you able to overcome this issue.
@@Millielai12 thank you!
Summary:
Andrew Huberman discusses the importance of fluid intake throughout the day and its impact on kidney function, specifically emphasizing the circadian rhythm's influence. He recommends consuming about eight ounces or 240 milliliters of fluid per hour for the first 10 hours after waking. This timing aligns with the circadian-dependent filtration of fluids by the kidneys.
Huberman explains that circadian clock genes strongly regulate kidney function, affecting the filtration of fluids and hormone production, such as vasopressin. The kidneys function at a high rate during the initial 10 hours after waking, efficiently filtering fluids and adjusting urine production based on various factors.
Around 10 hours after waking, kidney function starts to reduce, becoming less efficient. Huberman highlights that this decrease is beneficial, preventing excessive fluid filtration during nighttime hours. To minimize waking up at night to urinate, he recommends three strategies:
Ensure sufficient hydration during the daytime to prevent excessive thirst in the evening.
Reduce fluid intake at night, especially if hydrated adequately throughout the day.
Consume no more than five to eight ounces of fluid between 10 hours after waking and bedtime, sipping rather than gulping to minimize the rate of fluid ingestion.
Following these recommendations, individuals may experience fewer disruptions during sleep, contributing to better overall rest.
Low carb diet was my solution to completely eliminate the nightime urination. Makes sense when your body is trying to eliminate all the excess glucose in the blood. Also a symptom of pre-diabetes.
Interesting! I've read that high protein/fat consumption before bed can lead to nocturia.
Frequent urination is also a symptom of sleep apnea. I thought that my frequent urination at night was because I drank before bed. But I stoped that and still had to urinate frequently. Then my doctor said I have sleep apnea. Which makes sense because it is hard for me to breathe at night. This is serious and you should consider getting assessed for sleep apnea if you can relate because lack of sleep will knock years off your life (and in some cases, can literally kill you in your sleep)
A good strategy is to take in sodium and glycerol right before bed. Both make you hold water and should give you a time buffer to sleep without peeing.
Glycerol? How much do you take?
@@katcat5088I take about 10 grams
I've also seen clinical studies showing that reducing salt intake can help a lot.
I've read in the book Breath by James Nestor that taping/guarding your mouth at night helps with this issue as well. It definitely works for me, but I understand it could be a placebo.
There is another factor to consider. Mouth breathing at night leads to dry mouth, which will wake you up after 2-3 hours. When you wake up, you don't have an urgency to urinate, but you do feel like it would be easier to go back to sleep if you did. I don't think the tiny sip of water that eliminates the dry mouth contributes to wanting to urinate nearly as much as the 2-3 hours since your last bathroom visit.
Very true. If you don't want to take an antihistamine to stop mouth breathing, which will make your mouth even drier anyway, you can try a little Biotene oral mouth rinse. It is sickeningly sweet, but it works.
OK thanks, I will duck tape my mouth shut before I go to bed
@@Riceman-o1p Duct tape is not recommended. If you really are interested, there are several RUclips videos on mouth taping (which specify the preferred tape).
Just rinse with water to eliminate dry mouth. You don't have to actually swallow the water.
I think loosing weight helps with breathing through your nostrils/snoring
When you take a magnesium supplement at night before going to bed, going to the bathroom during the night is reduced.😊
BOOM, especially mag-glycinate!
Thanks in advance
Nope. I take it for other reasons but it has absolutely no impact on how often I pee at night😢
The trouble with that is most good Mg supplements are powder for and must be taken with a glass of water. So don't do that just before bed 😅
@@eddieoconnor8560 Ok, try the advice that Dr. HUBERMAN gives in this video, and USE the one that best suits you, I wish you success in your health!
Sleep disturbed breathing, for instance sleep apnea, can also influence your nighttime urination since urine is not produced in deeper sleep, which is often lacking in cases such as apnea.
Let me help the next 1 MILLION people that might want to watch this: Stop drinking water after about 6pm. The End
Thank you!
I’m glad someone say that
So beer is okay right?
Thank you for helping us out
Basically. Thank you
DOCTOR HUBERMAN, A QUICK QUESTION HOW ABOUT THE TEMPERATURE OF WATER IF IT MAKES A BIG DIFFERENCE OR NOT AND AT DINNER TIME THE AMOUNT TO COUNSUME. THANK YOU VERY MUCH FOR YOUR POWERFULL ADVISE. FROM CAPITAN DOM.
It gets tricky if you exercise and/or do sauna in the evening …
And one more thing: don´t drink alcohol especially at night for 2 reasons. The first is obvious, it increases the volume of liquid. The other is that alcohol decreases vasopressin (the anti diuretic hormone)
Going to start doing this tomorrow, I wake up up to 3 times a night to urinate and as such are getting very bad sleep, problem is I also wake up thirsty and drink between 500ml - 1 litre during the night. Hopefully drinking more during the day solves this, I hope.
When you’re an old guy with BPH and on tamsulosin you just learn to deal with peeing multiple times a night. As long as you fall back to sleep it’s no big deal but when you can’t it does become rather annoying.
My husband is on Tamsulosin for BPH and it helped, but he still got up 3 times every night. When he added a D-Mannose supplement, it allowed him to get up either just once or not at all. It's very safe, so you might want to try it.
I was on meds for BPH for 17 years and was getting up 3-4 times a night. I had prostate surgery 6 months ago. Now I only get up 1 time a night and sometimes sleep through the night.
I have had to have two TURPs surgerys, and to be honest, they have not worked as I do not drink after 19.00, but still get up, sometimes 8 times a night.
When he mentions the rate at which you ingest, you subsequently digest them at a similar rate. That affirmed something that i had yet put into words. Thank you for affirming a healthy view of hydration that is backed by data to reinforce my faith in it.
Not sure how this guy did not mention it, but get tested for sleep apnea. I started using a CPAP and after maybe 90 days no longer had to wake up to go to the bathroom after a decade plus of 1-2x per night except on very a rare occasion.
This couldn't have come at a better time! :) Thanks!
My father is 94 & doesn't eat or drink after 6:30 yet he gets up 4-5 times a night. He has a small non-cancerous growth on his bladder, but it should not be causing him to have such frequent trips to urinate.
Astonishing.
Who could ever have guessed that drinking less water before going to bed would make it less likely you'll need to take a piss whilst in bed?
Well done science!!
Nocturia is strongly correlated to sleep apnea and snoring, which is correlated to high body fat and sleeping on your back.
So get fit, don’t eat late, sleep on your side or in your belly.
Worst than nocturia is the stroke risk due to sleep apnea
As always, top quality stuff. Water at night isn't the cause for me, but AH's mention of the kidney's link to circadian rhythm gives me a clue. I think my kidneys aren't getting the memo that it's sleep time and to take a break. I worked many years of night shifts which may have messed up my body clock. Can be up to 3-4 times per night sometimes despite barely drinking water. And I'm healthy young and on the slim side. I only manage about 1L of water a day and nowhere near bedtime. It's weird. Good topic though!
never worked night shift and I get up many times at night. I stop eating around 4, that is my dinner, and I do this everyday. But I do have Kambucha with my dinner. I also noticed that if I had green tea in the morning instead of vitamin water, I am ok most of the day without drinking anything, if not I have a couple vitamin waters. Must be a kidney thing, maybe because I like to sit around using my computer. walking 1 hour is more or less my exercise.
When I take melatonin to fall asleep faster, I also need to go to the bathroom less often in that night.
Haven't watched it yet, but number one thing that helped me recently is spending time in bed pre-sleep. Apparently there's more urge here, so it's nice to read a book on the phone for an hour, visit bathroom and then go to sleep.
I see your videos daily, I appreciate the work you are doing.
Good info, thanks. I'm wondering about two other factors that might influence nighttime dehydration and my need to urinate once or twice during the night: First, I'm definitely a mouth breather at night and I keep a water bottle on the night stand so that when I wake up with a parched feeling in my mouth I take a sip or two or water. Secondly, I'm a hot sleeper and my wife is the opposite, hence we sleep under some heavy insulation (as much as I try to keep that insulation off of me) and consequently I sweat during the night. This adds a second dehydration factor which also may contribute to my need to sip water during the night, hence a trip to the bathroom. I've confirmed the dehydration fact by blood tests that have been conducted first thing in the morning by my doctor's annual visits.
Thanks for that!
2.4 liters in 10 hours seems too much for my 136lbs...
Is there a more precise way of calculating according to our own weight? And maybe activity...
Cheers!
Without realizing it I was sipping diuretics all day in the form of herbal teas. Caffeine is also a diuretic. I'm now only having 1 tea in the morining - (but it is in a 20 oz cup!) and water the rest of the day. I'll add your recommendations of the time restricted drinking. Thnx
Why do i have to pee every hour and a half at night when I am lying down and trying to sleep but doing the day time when I am up walking around I pee about 3 or 4 times all day???
I have never clicked on a video so fast. Thanks Doc H
I gotta cheap an easy answer he doesn’t mention. 1 tablespoon of apple cider vinegar with 12 oz water twice a day. Tsp of honey goes amazing with it. The latter one should be done at least four hours before you regularly fall asleep. I haven’t noticed any weight loss, but significance improvement of waking up to pee. I think of it as descaling my kidneys like I do my coffee machine.
Thank you for sharing your wealth of knowledge. Many before you studied the bodie's processes but few took the time to make it so understandable like you are.
Unbelievable! I would have never imagined that drinking more fluid during the morning and early afternoon, as opposed to late afternoon or evening, would reduce my need to pee at night. Thanks!
Terrific presentation, thank you so much!
Sipping instead of gulping was very interesting, thank you.
this makes sense.
Gulping goes right through me I found that out years ago.
Also dont drink alcohol in the evening . A premium blend of saw palmetto can also help. I take 2 pills of said blend before going to bed, been doing this for months and if I get up at night its only 1 time or none. If you have even a couple of beers at night increases your chances of interrupted sleep. Older men like myself [78] will have this issue more often. The blend I use also contains pumpkin seed, pygeum africanum bark, and nettle leaf.
Very informative, thank you. I have a question though: I wake up at 5:30am and sleep at 9:30pm. I workout at 4:00pm for an hour (after the post waking up 10 hour drinking slot). I sweat a lot when I work out and need to drink... Is there a way to counter this? Thanks again for your work.
taking an electrolyte supplement would help.
Thank you for this video. I mostly hate when I have to wake up to urinate with less than one hour remaining until the alarm goes on, or even 10-15 minutes. Sometimes, I am so annoyed by having to urinate at midnight that I won't wake up and try to fall asleep again until the morning.
Knowing your advice, I will try to improve this aspect of my life.
This is fine and all, but first and foremost men, if you're dealing with this, TALK TO YOUR DOCTOR. Don't ignore symptoms or try to cover them up if they could be pointing to something as serious as prostate cancer. If you're waking up consistently in the night to urinate, GET CHECKED OUT, PERIOD. Once you've ruled out something serious, carry on with this advice, but seriously, don't ignore what could be a warning sign to a very serious issue.
Thanks Dad!
Doubt it.
A note of importance nocturia is a sign of obstructive sleep apnea. Increased pressures from obstructive sleep apnea increase ANP release, decrease pressures which will increase flow to the urine thus increasing filtering thus producing urine. If you want to reduce nocturia. One of my favorite consults I get from urologists. - sleep physician .
What worked for me: Hardly any liquids after 8, no carbs after 8, a magnesium pill one hour before bedtime. I sleep 7 to 8 hours without getting up, after many years. I combine this with healthy lifestyle, intermittent fasting, very low carb, high healthy fat, 4-5 times exercise per week, no alcohol, little meat. BTW, I drink only when thirsty. No need for 2 to 3 liters. But I start my day with a glass of water with fresh lemon.
What magnesium pill you recommend?
Here's my issue though, say you do try to reduce fluid intake in the latter part of the day. What happens when you genuinely have the urge to drink later? If you don't feel the urge to drink as much during the day, I think that's difficult. Late night urination has affected my sleep for years. I've tried resisting drinking anything. The best I could come up with is to have flavored chewing gum.
Hi Doctor, does salt ingestion not also affect this to some degree? Kindly advise.
I stop drinking water at about 6 pm anyway. But it makes no difference on sleep interruptions, which can be up to three or four per night. What DOES make a difference is sweating during the day. It's easy for me to exercise during the evening, and then hop into a steam shower (sauna) for 10 minutes. Then I invariably sleep all night without interruption. It turns out Peter Attia also recommends taking saunas just before bed time. A hot bath might also do the trick.
Why is age such an important factor? Before I turned 50 I might get up to pee a few times a year. Then right after I turned 50 I started getting up once to pee four or five nights per week.
Prostate mate
@@dominikkurowski3145so, what about women getting up to pee every few hours??
I’m 16 and have had this issue for the past two years…
@@YahyaOnYTIf you are a female,do pelvic exercise(to stregthen muscles and to hold tour bladder better). Reduce high sugar,high carbs food. Manage your stress.
yes i have same issue once i woke in night , then it become too hard for me to sleep again as so many things mind start processing , i will try to follow this , thanks
I had this problem before, I keep on drinking water over the day and drink less at night time when it's time to sleep but I still have problem with urinating at mid night but
when I transition to carnivore, after 2 days into the diet I haven't got any problem with urinating at night. I don't know what's in the diet but it seems it helped me alot!! and not
just urinating at night.
You problaly don't hold as much water in your body as you used to, because now you don't consume carbs, and then, your insulin levels are low - insulin increases water retention - and also, your glycogen levels are low, which means less intramuscular water as well. I'm planning to start keto for this exact same reason - can't stand waking up in the middle of the night to pee anymore.
@@mikeavell4225 I appreciate the well explained details about it, I didn't know about that. I can't stand waking up at night just to pee too, it deprives us with rest.
I am rooting for you if you're planning to start your own journey, best of luck!
@@iamjaygmzFrequent urination at night is 1 of pre diabetes symptoms. Low carbs and sugar.
Expert advice, expertly presented! Thanks Doc!
So helpful!
I tried reducing fluid intake before bed for years. Didn't work. But I did accidentally find something that does work. It is a low carb diet. Consider that a glucose (sugar) molecule in the blood must bind to 4 water molecules. So during the night, you're not eating and the insulin catches up with the excess sugar, does its job, and lowers your blood sugar level - exactly what insulin is supposed to do. What happens to the 4 water molecules? The culprit is sugar. Try a very low carb diet and you'll sleep the entire night without having to get up and pee.
You’re just less hydrated overall without some carbs.
@@Felale,
"You're less hydrated overall without some carbs."
Not if you drink enough water. The more carbs (which break down into sugar) you eat, the more water you retain -- until the body gets rid of the excess sugar and releases the associated water into the bladder. Wake up call.
Also related: STOP mouth-breathing. Among many other benefits you will gain, breathing through your nose will make you less thirsty, since when we breath through our mouths, we lose a lot of moisture through aspiration that does not occur from the nostrils. And although you can train yourself to do this during waking hours, many find that breathing strips and mouth tape (look them up, there're lots of videos on this), or a chin strap, help them to nasil breath throughout the night. I began doing this about 5 months ago. When I wake up I'm never thirsty any longer, and I don't find I require any liquids in the evening any longer. I just drink, like Huberman says in this video, about 10 8oz drinks throughout the day :)
Stopping breathing, altogether, could be an even more effective way of reducing the need to pee during the night!
🎯 Key Takeaways for quick navigation:
00:02 *🕰️ Circadian Rhythms and Kidney Function*
- Circadian rhythms strongly influence kidney function.
- Cells of the kidney, regulated by circadian clock genes, filter fluid rapidly in the first 10 hours after waking.
- Hormones like vasopressin help adjust fluid balance based on various factors like salt concentration and activity levels.
01:59 *💧 Managing Nighttime Urination*
- To reduce nighttime urination:
- Hydrate adequately during the day to avoid excessive thirst at night.
- Reduce fluid intake in the evening, especially after 10 hours of waking.
- Consider the rate of fluid intake, as gulping fluids may lead to quicker excretion than sipping slowly.
04:25 *🚰 Fluid Intake Recommendations*
- Consume fluid at a comfortable rate throughout the day.
- Limit fluid intake to about 5-8 ounces between 10 hours after waking and bedtime to minimize nighttime waking for urination.
- Sip beverages in the evening instead of gulping to further reduce nighttime urination episodes.
Made with HARPA AI
waking up to urinate at night can also be a symptom of sleep apnea, it's the sleep apnea that wakes you up and then you naturally have the urge to go.
i already stop drinking about 3 hours before bed. lately I've slept a little longer before getting up to go but still wake up and can't get back to sleep that last hour or so. Wondering if it's a pelvic floor weakness..????
You mean to tell me that if you drink less water at night you will need to urinate less frequently at night. Wow, that is life-changing advice. There is no way that anybody with frequent night time urination ever thought of that one.
There are more than one reason 👍
Elevating legs in the evening is huge for people who don't exercise. They lack proper blood flow so water pools in legs while standing all day. Once they lay down the fluid isn't fighting gravity anymore, hence why people pee a lot in the middle of the night.
I’m going to forward this to my wife. She pees like a racehorse overnight and moves like a bull in a China shop.
She also steals my duvet (yes we have two)
This was the best and funniest comment i’ve ever seen.
You should be grateful she gets out of bed to pee.
You are sooo funny
@@mrwolf750😅😂😂😂😂
🤣 bless.
what about coffe and tea intake - how much does that actually afect as they are dehydrating, how many cups would be good per day and until when should you stop etc..
All I know is that since I put an earthing mat on my bed I get up to urinate during the night at least 80-90% less. Problem solved.
I must have flask with cold water next to me at any time of the day or night. In fact, I wake up a couple times every night just to have a gulp of water because my mouth (sometimes even my throat) are dry.
This was very helpful thank you Dr. 🙏🏽
Thanks for the valuable information you've provided
This is all fine and well, but the primary driver of frequent urination during the night is incomplete emptying of the bladder each time you urinate, beginning with incomplete emptying at bedtime. Urinary retention in men can be caused by various factors, but the most common are prostate enlargement and loss of elasticity of the bladder, caused by the bladder being stretched to capacity frequently. A TURP procedure, a surgical procedure in which the diameter of the urethra is enlarged where it passes through the prostate, is the gold standard for solving frequent nighttime urination in men. A TURP is performed under general anesthesia and typically requires a one-night stay in the hospital. Consult a urologist for more information. Getting a TURP was the best decision I've made in years. My sleep has improved dramatically.
You're serious? Surgery is the first option for peeing less at night? The medical INDUSTRY really has brainwashed everyone.
Hi. Is there any protocol on temperature of water consumed? As well as drinking water with meals or avoiding?
Drink water 30mins before meals or 30mins to 1 hr after. Let the enzyme digest your food instead of diluting it with fluids(unless meals has liquid eg soup). Warm temp is best and sip on it while sitting. When you drink avoid gulping(to avoid air and spoiling liver),hold the water in mouth for a couple of seconds before swallowing.
Thanks @@Millielai12
@@ishirabhattacharya Most welcome.
Super helpful as all the time👍! I'm glad that I've been doing it right 🙂
Thank you for this video Dr. Andrew :)