Wondering if you should drink electrolytes before bed?

Wondering if you should drink electrolytes before bed? Drinking electrolytes before bed is a great idea. Keep reading to learn more.


Why you should drink electrolytes before bed.

Written by Jack Schrupp & endorsed by Baylee Reller, RDN

Why do we get dehydrated at night?

Dehydration during sleep occurs due to a combination of factors related to bodily functions and our sleep environment. During the night, our bodies continue to lose moisture via processes like respiration and perspiration, even though our activity levels and fluid intake are significantly reduced.

The humidified air we exhale can lead to water loss, especially in dry or air-conditioned environments. Individuals who snore or suffer from sleep apnea may experience increased moisture loss through mouth breathing.

Lastly, the body’s natural circadian rhythm influences the release of antidiuretic hormone (ADH), which helps regulate urine production. ADH levels typically drop during sleep, leading to increased urine output and potential fluid loss.

All these factors combined can result in a state of mild dehydration by morning, underscoring the importance of hydrating properly before bedtime and staying hydrated throughout the day to support overall health and sleep quality.


Should I drink electrolytes before bed?

In order to hydrate properly, you have to both drink water and consume electrolytes. Electrolytes are essential because they transport water to the tissues that need it the most.

When you sweat and pee, you lose electrolytes. If you sweat and pee a lot, you may need to supplement your electrolyte intake in order to stay hydrated. This is where electrolyte drinks can help.

Drinking electrolytes before bed in particular is beneficial for several reasons. First, it helps to maintain proper hydration levels during the night, as the body continues to lose fluids through respiration and perspiration. Adequate hydration is essential for overall health and can prevent dehydration-related sleep disturbances.

Second, electrolytes, which include minerals like sodium, potassium, and magnesium, play a crucial role in regulating various bodily functions, including muscle contractions and nerve signaling. Ensuring an optimal electrolyte balance can promote restful sleep by preventing nocturnal muscle cramps and promoting relaxation. Proper hydration also keeps cognitive decline at bay.

Lastly, for individuals who engage in strenuous physical activity or consume alcohol, both of which can deplete electrolytes, a pre-bedtime electrolyte drink can help replenish these vital minerals, leading to a more restorative night’s sleep. It can also alleviate hangover symptoms.

Why drink wholesome?

Not all electrolyte drinks are created equal. Many electrolyte drinks and drink mixes are made with ingredients that look nothing like real food. This is not a healthy way to hydrate, as ingredients like these can alter the composition of your gut microbiome. An unhealthy gut microbiome is a leading cause of inflammation in the body, and linked to the onset and progression of several chronic diseases.

This is where drink wholesome comes in. Available in strawberry and blueberry, our hydration powders are hands down the best way to drink electrolytes before bed for two reasons. First of all, they get their electrolytes from coconut water and seal salt. This is the most natural way to hydrate.

strawberry hydration powder lifestyle image 1
blueberry hydration powder lifestyle image 2

Second, they are naturally sweetened with Vermont maple sugar, which sets them apart from brands using artificial sweeteners, sugar alcohols, and stevia. Not only do sugar substitutes like these activate bitter taste receptors, but they can also cause a number of concerning side effects.

How to drink electrolytes before bed.

Warm mug of comforting hydration mix:


– 1 cup hot water

-1 tablespoon drink wholesome strawberry or blueberry hydration powder 

Instructions : 

Mixing hydration powder with hot water is a relaxing, stomach-friendly way to hydrate. Just make sure to drink it 1+ hour before bed so that you are not running to the bathroom all night! 


blueberry hydration powder

(9) $29.99 - or subscribe and save up to 15%


strawberry hydration powder

(7) $29.99 - or subscribe and save up to 15%

This content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. drink wholesome is not intended to diagnose, treat, cure or prevent any disease.


Sweet Dreams and Hydration: The Case for Drinking Electrolytes Before Bed

When it comes to nighttime routines, many of us have our own set of habits, from brushing our teeth to setting our alarms. But there’s one nightly ritual that often gets overlooked – drinking electrolytes before bed. While it might not be as common as your morning coffee or evening tea, it’s a practice that can offer a multitude of benefits, especially when you choose natural sources like coconut water and maple sugar. In this 4,000-word blog post, we’ll explore why incorporating electrolytes into your nighttime routine can be a game-changer for your health and sleep quality.

The Importance of Hydration, Even at Night

Hydration is a fundamental aspect of overall health, and it doesn’t take a break when you go to sleep. In fact, your body continues to lose fluids through respiration and, to a lesser extent, through sweating during the night. Failing to maintain proper hydration levels while you sleep can lead to several issues, including:

  1. Disrupted Sleep: Dehydration can cause you to wake up frequently during the night, leading to fragmented and less restorative sleep.
  2. Muscle Cramps: Electrolyte imbalances due to dehydration can result in painful nighttime muscle cramps that disrupt your rest.
  3. Dry Skin: Insufficient hydration can leave your skin feeling dry and parched, potentially exacerbating skin issues.
  4. Increased Heart Rate: Dehydration can elevate your heart rate, making it challenging to achieve a calm and restful sleep.
  5. Cognitive Impairment: Poor hydration can impair cognitive function, affecting your ability to concentrate and think clearly.

Considering these potential consequences, it becomes clear that maintaining proper hydration during the night is essential for overall well-being and quality of sleep.

Why Electrolytes Before Bed?

Electrolytes play a pivotal role in maintaining proper hydration levels and bodily functions. They include essential minerals like sodium, potassium, calcium, magnesium, and chloride, all of which help regulate fluid balance, muscle contractions, nerve function, and more. Incorporating electrolytes into your bedtime routine can be particularly beneficial for the following reasons:

  1. Improved Sleep Quality: Proper hydration with electrolytes can help you achieve deeper, uninterrupted sleep, allowing you to wake up feeling more refreshed and alert.
  2. Muscle Relaxation: Electrolytes like magnesium can promote muscle relaxation, reducing the likelihood of nighttime muscle cramps or restless legs.
  3. Hydrated Skin: Adequate hydration can help maintain skin moisture, leaving your skin feeling soft and supple even in the morning.
  4. Heart Health: Balanced electrolyte levels can help regulate your heart rate, contributing to a calm and steady heartbeat during sleep.
  5. Cognitive Function: Staying hydrated with electrolytes supports optimal brain function, helping you wake up mentally sharp.

The Natural Approach: Coconut Water and Maple Sugar

Now that we understand the importance of electrolytes before bed, let’s focus on two natural sources that can make this practice both enjoyable and healthful – coconut water and maple sugar.

Coconut Water: Nature’s Electrolyte Elixir

Coconut water is often referred to as “nature’s sports drink” due to its rich electrolyte content. Here’s why it’s an excellent choice for pre-bed hydration:

  • Potassium-Packed: Coconut water is naturally rich in potassium, a key electrolyte that helps regulate fluid balance, muscle contractions, and heart rhythm. Adequate potassium can promote muscle relaxation and prevent nighttime cramps.
  • Low in Calories: Compared to many commercial sports drinks, coconut water is relatively low in calories, making it a guilt-free choice before bedtime.
  • Naturally Sweet: Coconut water offers a pleasant, natural sweetness without the need for added sugars or artificial sweeteners, making it an enjoyable drink.
  • Hydration with Taste: The subtle tropical flavor of coconut water can make bedtime hydration more appealing, encouraging you to drink more and stay hydrated.
  • Digestive Benefits: Coconut water contains compounds like cytokinins and fiber that can promote digestive health and ease digestion before sleep.

Maple Sugar: A Touch of Natural Sweetness

When you’re looking to add a touch of natural sweetness to your bedtime electrolyte drink, maple sugar is an excellent choice. Here’s why it complements your nighttime routine:

  • Natural Energy: Maple sugar provides a gentle, sustained release of energy due to its natural sugars. This can help stabilize your blood sugar levels during the night.
  • Rich in Minerals: Maple sugar contains essential minerals like calcium and potassium, contributing to overall electrolyte balance.
  • Delicate Flavor: Maple sugar adds a delightful hint of sweetness without overwhelming the natural taste of coconut water or other hydrating beverages.
  • Antioxidant Properties: Maple sugar contains antioxidants that can help combat oxidative stress, supporting overall health.

Incorporating Electrolytes into Your Nighttime Routine

Now that you’re convinced of the benefits of drinking electrolytes before bed, here are some practical tips on how to incorporate this healthy habit into your nightly routine:

  1. Choose Natural Sources: Opt for natural sources of electrolytes like coconut water and a touch of maple sugar to enhance taste and benefits.
  2. Hydration Schedule: Start your hydration efforts at least an hour before bedtime to avoid waking up during the night for bathroom trips.
  3. Sip Slowly: Enjoy your electrolyte drink slowly, allowing your body to absorb the fluids and electrolytes effectively.
  4. Stay Consistent: Make nighttime hydration a regular habit, ensuring your body benefits from consistent hydration.
  5. Monitor Your Body: Pay attention to how your body responds to nighttime hydration, adjusting the quantity and timing based on your specific needs.

Conclusion: A Nightly Ritual for Health and Rest

Incorporating electrolytes into your bedtime routine, especially with natural sources like coconut water and maple sugar, can have a significant impact on your overall health and sleep quality. By making this practice a regular part of your nightly ritual, you’re taking a proactive step toward better hydration, improved sleep, and waking up feeling refreshed and revitalized. So, raise a glass of natural electrolytes before bed and enjoy the sweet dreams and hydration it brings. Your body will thank you in the morning.