How-To Guides

Refresh your wellness routine this Spring with 7 tips! Move more, try new recipes, and elevate your self-care game.

Don't let seasonal allergies hold you back! Check out our easy tips to relieve your symptoms and enjoy the season.

Transition into Spring the best way possible with our Spring Detox guide! Hydration and seasonal foods are key. Start your wellness journey today.

04.05.23 The sober-curious movement is an exciting trend for those looking to reduce their drinking or experiment with alcohol in a mindful way. Not only was it born out of Dry January, but it was also driven by the rise of wellness culture and bolstered by social media influencers who began promoting it. This has enabled people to actively explore sober living without feeling like they need to completely give up drinking. As the trend grows, more are taking part in drinking less, trying alternative drinks and even celebratory mocktails as a healthier alternative to alcoholic beverages. People now have the support and community needed to try out this lifestyle, allowing them to better manage their health and find new ways of well-being by moderating their alcohol intake. THE GROWTH OF SOBER CURIOSITY The growth of the sober-curious movement has been heavily influenced by growing health awareness, increased social pressure to reduce alcohol consumption, and the prevalence of sober-curious communities on social media. Those who are part of this movement are redefining sobriety by creating an empowering narrative around not drinking and establishing a new definition for it that is not necessarily abstinence but, rather, conscious drinking and moderation. The benefits of the sober-curious movement have been seen in improved mental health, physical health, and even economical gain. HOW SOCIAL MEDIA INFLUENCED THE SOBER-CURIOUS MOVEMENT Social media has revolutionized the sober lifestyle movement, connecting people from all over who share a common goal. Through platforms such as Instagram and Twitter, those on their journey to sobriety can share their stories and struggles with others in similar circumstances, providing solidarity and comfort. As a result, this has helped destigmatize sober lifestyles by empowering those struggling with addiction to know they are not alone and that there is hope for recovery and a fulfilling life without drugs or alcohol. Additionally, social media’s accessibility allows individuals to engage with experts and professionals who can provide support and advice throughout their journey. This access to knowledge helps to break down the barriers associated with the stigma around sobriety, create an informed community more readily accepting of alternative lifestyles, and ultimately lead to a greater understanding of the issue at hand. SOBER-CURIOUS VS TRADITIONAL SOBRIETY Sober-curious people are proactively experimenting with new alternatives to socialize and live a fulfilled life without dependency on alcohol. In contrast, traditional sobriety is a dedicated lifestyle that requires steadfast commitment. The differences between these two lifestyles lie in the intent; sober-curious individuals seek out ways to explore life without alcohol, while traditional sobriety is more focused on maintaining an abstinent mindset and breaking away from consuming any alcoholic beverages. Sobriety-curious individuals often look for creative solutions and approach to engage in enjoyable activities without relying on drinking as a source of entertainment or relaxation. Traditional sobriety involves an unwavering dedication to abstaining from using any type of alcoholic beverage, which can be considered both a restrictive lifestyle choice as well as an effective way to manage overconsumption or dependence. HOW TO EMBRACE A SOBER-CURIOUS LIFESTYLE There are many ways to embrace a sober-curious lifestyle, and it is important to find the best approach. Here are a few tips to consider on your journey: ALTERNATIVES TO ALCOHOLIC BEVERAGES Mocktails and other non-alcoholic drinks such as sparkling water, lemonade, teas, coffees, and smoothies are excellent ways to indulge in the sober-curious movement. Staying hydrated is essential to any healthy lifestyle, and these drinks can be just as enjoyable and appealing as alcoholic beverages. Mocktails are also great for those who want to stay sober but still enjoy something special, like a classic mojito or piña colada without alcohol. Fruit and herbal infusions made from scratch have become increasingly popular among those seeking an interesting drink that won't add alcohol to their bodies. Not only do they taste delicious, but they are also packed with nutritious ingredients that help keep people hydrated while allowing them to stay on top of their sobriety journey in style. FINDING SOCIAL EVENTS WITHOUT ALCOHOL Finding social activities that don't rely on alcohol can be a great way to have fun and stay healthy. Researching sober-curious communities, joining outdoor sports teams, and embracing movement classes are excellent options for activities that don't involve drinking. Additionally, bringing the right gear, such as an on-the-go tumbler or reusable water bottle, helps make these outings more enjoyable by keeping drinks cold or warm, and reducing both the environmental impact, and potential health risks associated with single-use plastic bottles. Taking part in interesting events without alcohol can help facilitate meaningful connections with friends while promoting a healthier lifestyle, so don’t shy away from trying something new. RECOGNIZING GENUINE DESIRE VS. SOCIAL PRESSURE Some helpful tips for differentiating between genuine desire and social pressure regarding drinking include keeping a sober journal, self-reflection, and understanding your true wants and needs. It is important to recognize the difference between these two motivators in order to make informed decisions that align with your values. This is especially relevant during employee cocktail hour or other social gatherings where there may be pressure to consume alcohol. When it comes to opting out of these activities, it is important to remember that you can always politely and gracefully decline without compromising your own integrity. For example, you could say something like, “No, thank you, I’ll just stick with my drink,” or “I think I’m going to take a break for the night.” Ultimately, it is essential to remember that you are in control of your own choices and should not feel pressured into making decisions that go against your beliefs. The sober-curious movement is an opportunity to discover activities that can be enjoyed without drinking while also giving people the power to control their physical and mental health. With these tips, it’s possible to live a sober-curious lifestyle and make informed decisions about how to best manage your own well-being. So, no matter your reasons for abstaining from alcohol, don’t be afraid to embrace the sober-curious lifestyle. After all, it's about finding a way to create enjoyment without compromising your values. And when it comes down to it, you should always make choices that bring joy and positivity into your life, no matter what that looks like.

Written By: Karla Tafra Planning your meals ahead can save you so much time, money, and even your own sanity as you don’t have to rush to do your grocery shopping and think of how to prepare something in under 15 minutes. Still, if you know nothing about meal prep and are looking for a place to start, here are some of the best foods you can prep beforehand and have at your disposal whenever you need them. WHAT IS MEAL PREPPING Life can get pretty busy fast, meaning not everyone gets to allocate plenty of time for cooking and preparing nourishing, healthy meals every single day of their lives. This can create stress and anxiety around food, having you reach for that delivery app or the simplest ready-to-eat meal you can find in the freezer section of your grocery store. And with its ease and convenience, it’s no wonder more and more people choose this option as their preferred way of eating. Meal prep helps you make better choices in terms of your ingredients by ensuring you always have something on hand that you can simply put in a meal prep container and take with you, reheat for a minute in your microwave, or even just toss and mix into a bowl for a quick and nutritious dinner. It’s usually done once or twice weekly in large batches you can then divide and organize in your fridge for easy assembly later. Some foods like shellfish or poached eggs can’t be meal prepped for safety reasons and some don’t taste as good reheated (spinach, mushrooms). Still, most foods can be prepped ahead of time and taste amazing even three days later. Here’s a list of the best ones. BEST IDEAS FOR WINTER MEAL PREP Root Vegetables Come this time of the year, root veggies can be found everywhere. They are one of the best foods to meal prep as they stay fresh for a long time and they can be reheated without losing their delicious flavor. Some of the best root vegetables include:  Sweet potato Pumpkin and winter squash Beets Carrots Parsnips Celery Root Rutabaga Some of these vegetables like carrots and celery can be cut and prepped fresh so you can use them as crudites for hummus and other dips, while sweet potatoes, pumpkins, and rutabaga need to be either cooked or baked beforehand. Cooking or boiling these foods can turn them into an easy mash and baking them gives them a harder and more crispy texture you can always toss on top of your meal prep salads, bowls, or even soups. Additionally, if you have the time to cook but not to prep, you can always just cut them up and store them so that part of the job is already done when you’re in a time crunch. Cruciferous Vegetables Another group of fresh veggies that can easily be prepped beforehand and stored for a few days are cruciferous vegetables. We’re talking about broccoli, kale, cauliflower, cabbage, and even Brussels Sprouts. You can roast them or cook them and simply reheat them when you’re ready to eat. The only thing to note is the potential unpleasant smell that might come from making and reheating cruciferous vegetables. It’s nothing bad and it doesn’t mean they’re rotten, it’s just their natural levels of sulfur that might envelop your entire house. Rice An easy, healthy grain, rice can be prepped beforehand and re-used in a variety of ways. Once cooked, you can divide it into portions and place it in your fridge where it can stay for up to four days. Once you’re ready to eat it, take it out and either reheat it in the microwave or add it to a saucepan with some delicious sauce and simply toss it around for a few minutes until it’s warm throughout. Prepped rice is an awesome food to have on hand whenever you want something quick and filling as it pairs nicely with any kind of protein, fat source, and sauce, absorbing herbs and spices. Quinoa Another plain and easy grain (or non-grain, the verdict is still out there) to meal prep, quinoa can stay fresh in your fridge for about a week! This makes it an excellent ingredient for your entire weekly menu which can come in handy during some of the busiest times of the year. Simply cook it and transfer it to an airtight container and you’re good to go! Quinoa is an excellent food to enrich any dish and it can easily pair with any protein or fat source. It’s also perfect for absorbing any liquids and sauces, but if you really want to get fancy with it, you can spread it on your baking sheet for 10 minutes to crisp it up and toss it on top of your soups and salads for extra crunch! Chicken Probably the most commonly prepped animal protein is chicken breast & thigh. It’s so easy and quick to make, and if you prep it in a large batch, you can keep it in an airtight container in your fridge for up to four days. Whether you bake it or cook it, it makes no difference for meal prep, but you might want to shred it if you want to prevent it from drying out. This way, you can easily toss it into a salad, mix it with fajita seasoning and put it in tacos, add it to your chili soup, or even throw it on top of rice and drizzle it with bbq sauce. Ground Beef The second most meal-prepped animal protein is ground beef. Super easy to cook beforehand, ground beef stays juicy and fresh for three to five days. You can add it to chili and other heartwarming dishes, heat up in some tomato sauce and pour over your favorite pasta, or even layer it up in lasagna and create a whole week-worth of delicious meals with just one main ingredient. Beans Beans are an amazing food to meal prep ahead of time as they can be super versatile and add a kick to a bunch of meals. All you have to do is cook them and store them in your fridge for up to three days. Keep note though, once you reheat them, they might become a bit mushy so they will be perfect for any kind of Mexican dish or even as a base for heartwarming winter stews. You can also put them in a dish and crank up your oven to broil for five minutes, giving them that extra crunch and firmness. Legumes Just like beans, legumes can also be cooked and stored beforehand so you can simply take them out, heat them up, and add them to any dish you’d like. They will also get a bit mushy as you reheat them so keep that in mind when you’re planning to assemble your dish. You can also toast them up in the oven or on a pan on your stove and give them extra firmness and crunch. Oats Most of the abovementioned foods work well for lunches and dinners, but what about breakfast? Overnight oats are one of the quickest and easiest breakfasts you can prep and top with whatever you have on hand. All you have to do is mix ⅓ cup of oats with ½ cup of milk or water and place in the fridge overnight. When you wake up, the oats will have expanded and thickened up so you have the perfect base for topping it with granola, cacao nibs, fresh fruit, and even some peanut butter. Chia Seed Pudding Another perfect breakfast you can easily prep the night before is chia seed pudding. Mix four tablespoons of chia seeds with one cup of milk of your choice, and half a tablespoon of sweetener and you’re good to go! In the morning, you’ll be greeted with a gel-like pudding consistency you can once again, top with whatever preferred fresh ingredients you have on hand. You can even place the pudding in an on-the-go container so you can take it with you on mornings when you have to eat in transit. FINAL THOUGHTS Prepping your food ahead of time might be one of the best possible healthy routines you can implement into your lifestyle. It helps you save time and money and ensures you get nourishing, healthy meals all throughout the entire week, even when you don’t have the time to sit down and breathe for a second. These foods are the best options for your weekly prep, so the next thing you have to do is find the best time for you to actually get to chopping and cooking!

Get ready for the winter season with our comprehensive guide to meal prepping. Learn how to make delicious and comforting winter meals that will keep you warm and satisfied.

Discover the top 8 drinks to stay hydrated and the 3 worst choices to avoid. Keep your body hydrated with these expert recommendations.

12.22.22 Written By: Karla Tafra Staying hydrated throughout the day is important no matter your level of activity, but the need for fluids exponentially increases with your daily expenditure. Working out causes you to sweat more than you usually would during the day and it’s essential to not only replenish the fluids you have lost, but to also prepare yourself and start your workouts already hydrated. The Importance of Staying Hydrated During Workouts Being properly hydrated throughout your workouts helps optimize all of the functions in your body, but even more so, it helps to improve your overall athletic performance, increase your energy levels, and avoid premature buildup of lactic acid which might cause you to cramp up or get fatigued too soon. Additionally, adequate hydration will promote better recovery and have you ready for your next intense workout session sooner than you might think. Water helps flush out toxins from your body, reduces inflammation, regulates body temperature, and enhances the transport of nutrients throughout the body. All of these processes are essential during and after your workout so that you can achieve progress and reach your health, performance, and fitness goals. This is why it’s important to look at your hydration efforts in three different stages: before, during, and after your workouts. Hydration Before Your Workout Hydration starts when you wake up and that’s why it’s always encouraged to start the day with a glass of plain water. This jump starts your metabolism and gets everything flowing while replenishing lost fluids during the night. The American Council on Exercise recommends you should drink 17 to 20 oz of water two to three hours before your workout and then another eight oz 20 to 30 minutes before you start exercising or while you’re warming up. But, if you’re someone who likes to work out first thing in the morning, that might not be possible. However, this only means that getting that glass or two of plain water as soon as you wake up is even more important as you’re preparing your body to sweat. Depending on the night before and how hydrated you went to sleep, you might feel like your body needs more than just a couple of glasses so listen to your body and drink up, even if you have to pause your workout for a bathroom break.  On the other hand, if you’re someone who prefers exercising later in the day, try sticking to the aforementioned 17 to 20 oz a few hours and eight oz half an hour before your workout session. Additionally, if you’ve eaten something high in sodium or it’s been a particularly hot summer day, you might need to increase those values to properly hydrate your body and prepare your muscles for strain. Hydration During Your Workout During exercise, your muscles contract and generate heat which stimulates your sweat glands to start flushing out water as a way of cooling down and regulating your internal body temperature. How much water you’ll lose during your workout depends on a variety of factors, from the workout style and exertion level to the temperature of the room and your own sweat rate. Some people sweat more than others and if you’re genuinely interested in the exact amount of fluids you lose during a workout, there is a mathematical equation that can make it more clear: Generally, for every 16 oz that you sweat, you will lose one pound of body weight. In about an hour-workout, you will on average lose 16-24 oz of sweat. You can easily test it out by weighing yourself before and after your workout and baselining your sweat rate. The ACE recommends drinking seven to 10 oz of water every 10 to 20 minutes during exercise, but this might not always be possible. What is important is that you have your water bottle with you at all times and try to sip as much as possible without over-drinking. Additionally, sweating causes not just the loss of water but also  electrolytes which are essential not just for your athletic performance, but for your overall health and well-being. Generally, sweating causes us to lose sodium and chloride the most and that’s why the majority of electrolyte drinks contain high levels of these two important mineral salts. Being electrolyte-depleted can result in loss of power, energy, strength, agility, and even concentration, and it can cause muscle cramps and fatigue. Hydration After Your Workout Even if you’re properly hydrating during your workout, you still need to replenish after you’ve finished. ACE recommends at least eight oz 30 min after your workout, and that’s assuming you didn’t skip on your water intake during exercise. On the other hand, if you haven’t really replenished enough during a workout, this is where post-workout hydration and electrolyte intake matters the most. When you workout also plays a huge role in your hydration levels throughout the day as you still need to ensure you’re drinking enough before you go to sleep. Everyone’s water needs are different, but there are some signs of dehydration to look for in case you’re wondering if you should be drinking more water after your workout: Feeling thirsty - it’s usually said that if you feel thirsty, you’re already dehydrated. The jury is still out on that one as different people have different needs, but if you feel thirsty, drink up. Color of urine - Your urine should be a light, straw-like color during the day. If it’s darker, it usually means you’re dehydrated. Dry skin and lips - one of the most obvious signs you’re dehydrated Headache - might be a sign of dehydration. If it goes away after replenishing with water, it’s definitely due to low water levels. Muscle cramps - although not uncommon after a workout, especially an intense exercise session, cramps can also be a sign of post-workout dehydration. In addition to drinking water and other hydrating drinks, a great way to ensure proper hydration is by increasing your intake of hydrating foods such as soups, broths, celery, cucumber, berries, and watermelon. These foods add a variety of other vitamins and minerals to your diet, helping nourish your body and optimize your body functions. Final Thoughts Avoiding dehydration is essential for the proper function of your organs and your general health, and exercise-induced sweating makes the importance of drinking water even more essential. Stay on top of your hydration game and keep on sipping!

Stay healthy and hydrated! Our guide covers everything you need to know about the importance of staying hydrated, from the benefits to tips on how to drink more water.

12.22.22 Written By: Karla Tafra Our bodies are roughly 60-70% water which keeps on circulating through our system, supplying our tissues, muscle, and organs with oxygen and nutrients. But, fortunately and unfortunately, it doesn’t stay locked inside. We say fortunately because by losing water, we get to flush out all the toxins and harmful substances that tend to accumulate in our bodies throughout the day, and we say unfortunately because many people don’t replenish the adequate amounts, leaving them at a high risk of dehydration and all the dangers and negative side effects it brings along. What is Dehydration? Dehydration is a very common condition that occurs when the water levels in your body aren’t at their optimal state. This happens when you lose more fluid than you drink, and it can result in fatigue, nausea, muscle cramps, brain fog, digestive issues, and some really severe conditions such as heat exhaustion, heatstroke, seizures, kidney failure, and in the most extreme cases, death. The majority of people go through their day at least slightly dehydrated, which is why the importance of proper hydration has never been more important to emphasize. It might be the reason why you’re more tired than you should be or why your digestion has slowed down. It might also be the reason for your food cravings as your body is in need of minerals and other nutrients water helps to transport around your body. Dehydration is definitely not to be neglected and since there are some quite severe conditions it might induce, it’s important you learn about all the negative side effects and grab that water bottle  a bit tighter. Hydration Before Your Workout First and foremost, when you’re feeling thirsty you’re probably already dehydrated. Some people like to frame it as “it’s already too late,” as you might have begun to feel some of the negative effects, but in reality there is no such thing as being too late. Just take it as a sign to grab your water bottle and drink up! Additionally, there are some other symptoms which might point out to dehydration: Your urine color - the best way to ensure you’re properly hydrated is to check your urine color. It should be a pale clear or slighlty yellow color, so whenever you see it darker, it’s probably a sign of dehydration. Still, the color of your urine might be different due to some specific foods and beverages, medications, and health conditions, so the urine color test might not always be completely true. That being said, drinking a cup of water just to be safe will definitely only do good in the long run, whether you’re dehydrated or not. Dry mouth and lips - another very common symptom of dehydration is dry skin and cracked lips. Again, it might also be a symptom of other causes, but drinking water as a safe precaution won’t harm you. Headaches and dizziness - even though not quite known why, but dehydration often causes headaches and dizziness so if you’re experiencing them out of the blue, you might just need to increase your fluid intake. Fatigue and tiredness - often the most common symptom of dehydration that can just as well be a sign of pretty much anything. If drinking more water helps alleviate your fatigue, at least you know that was the reason! Muscle cramps - an inadequate intake of water might cause your muscles to cramp more than usual, especially after an intense workout when you’re depleted of electrolytes. That’s why drinking plenty of water during your workouts is so crucial. These are just some of the most common symptoms of mild to mediocre dehydration, but in some cases, especially when the loss of fluids has been caused by extremely hot temperatures or illness, it might lead to pretty dangerous complications. Here are some you need to be aware of as they may seriously impair your health. Dehydration Can Cause Heat Exhaustion Heat exhaustion occurs when your body can’t cool itself down and simply overheats. Usually caused by an intense physical activity in hot weather conditions, heat exhaustion can cause dizziness, extreme fatigue, nausea, vomiting, rapid heart beat, severe sweating, and low blood pressure. These signs need to be taken seriously and dealt with immediately so you don’t experience a heat stroke. If you or someone around you is experiencing heat exhaustion, the most important action steps include cooling down with plenty of water and finding shade. If possible, add some electrolytes to your water to replenish your micronutrient levels and take small sips so you don’t overwhelm your system and allow it to cool down naturally. Dehydration Can Cause Heat Stroke If you don’t deal with heat exhaustion, it might lead to a heat stroke. A heat stroke occurs when your body cannot regulate its own temperature and fails at cooling itself down. Your body temperature might rise to 106 F in only about 15 minutes, which can cause irreparable damage to your organs and even cause disability or, in the worst cases, end fatally. The symptoms often include confusion, dizziness, seizures, slurred speech, and loss of consciousness. The first step you need to take is to call 911. Then, while you’re waiting, place wet cloths on your or the person’s skin, wet their mouth, slow sips of water, and move to a shaded area. This is a very serious condition and needs to be dealt with by professionals. Dehydration Can Cause Problems With Your Kidneys Your kidneys process and induce urine, making all the toxins leave your body. When there’s not enough water in your system, it makes it impossible for your kidneys to do a proper job and it might cause severe damage in the long run. The best way to ensure this doesn’t happen is to drink more water throughout the day and keep your kidneys working at their optimal level. Dehydration Can Cause Seizures Seizures are another serious symptom that might occur due to dehydration and electrolyte imbalance in your body. It’s very common in those who are struggling with epilepsy and other seizure-related medical conditions, but it can happen to anyone. Seizures can be quite a traumatic experience, and although they usually aren’t extremely dangerous by themselves, they can cause respiratory problems and injuries related to falling while experiencing them. Dehydration Can Cause Low Blood Volume And last, but not least, dehydration can cause low blood volume, also known as hypovolemic shock. Low blood volume causes a dramatic drop in blood pressure which leads to a drop of oxygen in your body. This can be really serious as it limits your body’s ability to get blood to all of your organs and tissues, impairing or seizing their function. Some of the most common reasons for low blood volume-induced dehydration are extreme vomiting and diarrhea, so rehydration plays an essential role in preventing this dangerous symptom from happening. How to Prevent Dehydration? The best way to prevent dehydration is to always ensure you’re drinking enough water throughout the day. And although it’s impossible to prevent mild dehydration here and there, it’s important to avoid these severe symptoms. The 8-cups-a-day phrase has long been thrown out as the golden rule and we are now aware how some people might need to drink way more than that to prevent dehydration. Additionally, if you’re an active individual, sweat easily, or live in a warm climate, you’ll definitely need more than the coveted eight cups to sustain your electrolyte levels. In addition to drinking enough water, you can add to your hydration levels by eating foods that are rich in water such as cucumbers, celery, berries, and watermelon, as well as soups, broths, and other liquid-rich meals. On the other hand, avoid alcohol, sugary drinks, sodas, and sodium-rich foods as they’re only contributing to dehydration you’re trying to prevent. Final Thoughts Dehydration is a serious condition that shouldn’t be taken lightly, so whenever you experience even one of the above mentioned symptoms, take it as a sign to drink up!

12.22.22 Written By: Karla Tafra Staying hydrated throughout the day is a must, but what about drinking water before bed? Are you one of those people who finds that they wake up super dehydrated and keeps a water bottle near their bedside table or are you better off with having your last sip for dinner? And is one better than the other? Let’s find out! Your Body During Sleep During sleep, your body performs all the most important repairing, recovering, and rebalancing processes that help you conserve and restore energy, improve muscle recovery, promote brain function and cognition, and even help strengthen your immune system. That’s why focusing on improving your sleeping quality is one of the most important aspects of a healthy lifestyle. Sleep deprivation can cause a plethora of negative effects in your body, from activating inflammation and making you more prone to infections and diseases, to causing anxiety, lack of energy, and inability to focus. What Drinking Water Before Bed Does to Your Body? While you sleep and your body undergoes all of these processes, it works in hibernation mode which still requires adequate hydration levels in your body in order to allow the optimal function of all organs and tissues. And during the night, you can’t replenish those lost fluids, which leads you to believe you need to hydrate right before bed. Research shows how your body seems to be a bit smarter than you think and actually kicks in your circadian rhythm for you to retain water if you’re actually so dehydrated that it struggles to perform all of its important tasks. This is why you sometimes might wake up puffier than you would want, especially after a late, sodium-rich dinner that absorbed all the water from your system. So, does that mean that you need to drink up before bed to ensure that doesn’t happen? And is dehydration during sleep that bad? Dehydration During Sleep Even though your body knows how to regulate its water levels during the night through water retention, going to sleep already dehydrated might cause a variety of sleep disruptions. You might wake up more often, experience muscle spasms and migraines, and overall be more restless, causing poor quality sleep and reduced REM phase. REM is an important sleep phase that helps with memory consolidation, emotional processing, and brain development. It also causes dreaming and the less time you spend in it per night, the lower the chances of quality recovery. And studies show how inadequate sleep might have a direct correlation to dehydration as your body might work harder during the day as it functions in overdrive. Over-Hydration During Sleep On the other hand, drinking too much water before bed might cause a more frequent need to urinate which again makes you wake up more often during the night. This biological need might sometimes be ignored if your body is extremely tired, but most of the time it will wake you up and cause you to get out of bed and take a trip to your bathroom. And while some people have no trouble falling back asleep, others struggle with nocturia, sometimes staying up for hours before finally dozing off. This contributes to sleep deprivation and overall poor sleep quality which has a detrimental effect on your overall health over time. Late Night Meals and Drinking Water So, if drinking too much before bed causes you to wake up more often and potentially disrupts your sleep, what happens if you’re used to late-night meals? Should you be drinking water after your dinner? Late-night meals are generally not recommended as they’re known to cause digestive discomfort that can further affect your sleep quality, and adding fluids to the table only makes your body work harder to digest your food before you’re off to dreamland. On the other hand, going hungry to bed might also cause sleep disruptions and negatively affect your sleep. So, what are you to do? How to Prevent Dehydration Before Bed Without Disrupting Your Sleep? The goal is to find that sweet spot of staying hydrated before you go to sleep, but avoiding drinking a whole bottle of water right before you get under the covers. How this looks for you and your daily schedule will depend on a variety of factors, from how you deal with hydration throughout the day to what type of foods you’ve included in your meal plan. Some of the best tips to prevent sleep disruptions either by muscle cramps caused by dehydration or frequent urination caused by drinking too much include: Stay hydrated throughout the day - probably the best tip you can follow to avoid going to sleep dehydrated is to drink plenty of water during the day. If you’re tracking your water intake, don’t leave the majority of your daily goal for after dinner. Rather space it out throughout the day so you’re always working with adequate water levels. Avoid late meals - if possible, try to schedule an earlier dinner and avoid late meals that will make you feel thirsty. Avoid late workouts - again, if possible, try to avoid working out before bed as it will undoubtedly make you intake more fluids than you normally would, causing you to wake up during the night. Improve your sleep quality - and not just for the sake of avoiding dehydration. Implementing good sleeping habits will help improve your overall health and longevity, help strengthen your immune system, and lower your risk of infections. Keep your bedroom temperature moderate - a hot sleeping environment may cause you to sweat and lose precious fluid and electrolytes. Avoid caffeine and alcohol before bed - since both are known to have a diuretic effect, they might cause you to wake up and run to the bathroom. Additionally, caffeine is a stimulant and might make it harder for you to fall asleep. Avoid sugar-filled drinks and food in the late part of your day - sugar is known to cause dehydration so it’s best if you stay away from it in the evening and especially right before bedtime. Hydrate in the morning - no matter how well-hydrated you were yesterday, start your day with a glass of water. Not only will it help mitigate any potential dehydration stages during the night, but it will also stimulate your digestive system, jumpstart your metabolism, and help you start your day on the right note. So, When To Drink Water Before Bed? Experts recommend reducing your water intake in the hour or two before you go to bed and slowly weaning out during the day. So, say you’re going to sleep at 10 pm. The ideal time to have your last meal would be around 7 pm, with the latest glass of water shortly after that. If you feel thirsty during the time between your dinner and sleep, it’s absolutely fine to sip some water and prevent dehydration. Just don’t chug a whole water bottle at once. Final Thoughts Dehydration is a serious condition that shouldn’t be taken lightly, so whenever you experience even one of the above mentioned symptoms, take it as a sign to drink up!

Looking for an eco-friendly way to wrap your gifts? Check out Stanley's Sustainable Gift Wrap Guide for tips and ideas on how to reduce waste this holiday season.