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Does Drinking Water Before Bed Help You Lose Weight?

Michael Garrico
Published by Michael Garrico
Last updated: October 22, 2022

As a fitness trainer for many years, I have experimented with many simple ways to lose weight, like drinking water before going to bed at night.

Knowing that water can help support many of our body processes, including fat loss, I devoted three days to doing my research and spoke with a nutritionist at Total Shape to review the science behind this.

Today, I'll share what I found out, so keep reading to learn whether it is truly possible to improve your body composition with such minimal effort.

Let's begin.

Quick Summary

  • Drinking water before bedtime can help you lose weight by speeding up your metabolism, which means burning fat for energy, and by reducing evening food cravings.
  • A glass of water before bed can also help your health in other ways, but you should think about the risks of doing it right before sleeping.
  • Staying hydrated before bedtime may help you reduce body mass index, but it also depends on the types of foods you eat and how frequently you exercise.

How Does Drinking Water Before Bed Help With Weight Loss?

Pouring water on glass

Drinking water before bed can help with weight loss by suppressing food intake and increasing the rate of lipolysis, or fat breakdown, among other things.

Curbs Appetite

According to research, replacing diet beverages with plain water throughout the day can help people suppress their hunger and stop food cravings [1].

This evidence backs up the idea that water intake before bed may help you feel less hungry while you sleep, keep you from snacking at midnight, and reduce your calorie intake.

Enhances Digestion

Research shows that water is essential in helping the body break down food, absorb nutrients, and soften stool, resulting in a smoother digestion process [2].

Therefore, it might help to take a short glass of water before bed to assist in stomach emptying during the night and keep you from being constipated when you wake up.

Helps Burn More Calories

There is evidence to show that drinking more water helps to speed up the process of burning fat stores by assisting the body in breaking down adipose tissues into fatty acids [3].

The best time to drink water to lose weight is before going to bed because you're allowing your body to burn off the extra calories from the food you consume throughout the day, as well as burn fat stored in the adipose tissue.

Promotes Cleansing And Detoxification

A woman drinking a glass of water before bed

According to research, consuming water helps stimulate the production of urine, which helps the body cleanse and eliminate unwanted toxins [4].

Thus, sipping a cup of this natural cleanser before sleep can help keep your gut microbiome clean and healthy, which has been shown to positively influence your body weight [5].

Regulates Body Temperature

In 2003, researchers discovered that drinking half a liter of water increased thermogenesis, metabolic activity, and energy expenditure in healthy individuals [6].

This evidence suggests that water intake before bed may help the body improve its resting metabolic rate and speed up the process of calorie burning while sleeping.

Improves Physical Performance

Research suggests that drinking sufficient amounts of water to lose weight can keep your joints lubricated and keep your bones from rubbing against each other [7].

"When we drink water, we not only help stimulate the production of synovial fluid but also help with cartilage regeneration and lubrication of the cartilage to reduce joint inflammation."

- Magdalena Cadet, MD, Rheumatologist

Water ingestion before bed will not only keep your body hydrated, but it can also help restore the health of your joints, enabling you to move more freely and efficiently during your workout.

Are There Any Other Health Benefits to Drinking Water Before Bed?

A woman showing a glass of water and a pitcher

Yes, there are other health benefits to drinking water before bed, such as glowing skin, a healthier heart, and an improved overall sleep-wake cycle.

When you drink water before bed, your heart pumps blood more efficiently and delivers essential nutrients to your body more effectively [8].

Through better blood flow and oxygenation, skin cells are replenished faster, and the body temperature is raised, giving you a better night’s sleep.

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What Are the Downsides?

The most common downside to drinking water before bed is nocturia, which means having to get up in the middle of the night to empty your bladder.

Research shows that sleeping for a short period of time and having your sleep interrupted frequently can heighten your risk of high blood pressure, heart attack, and stroke [9].

Furthermore, sleep deprivation has been shown to affect the regulation of the hormones ghrelin and leptin, which may lead to increased calorie intake and weight gain [10].

In other words, it’s important to stay hydrated, but poor sleep can cause you to consume excess calories and gain weight.

FAQs

When to Stop Drinking Water Before Bed?

You should stop drinking water before going to bed as soon as you realize that you are experiencing unnecessary disruptions in your sleeping hours.

This way, you can avoid the health risks that come with waking up often during the night.

Is It Better to Drink Warm or Cold Water Before Bed?

It is better to drink warm water than cold water before bed. Drinking warm water improves blood circulation, bringing more nutrients to the body's cells.

On the other hand, drinking cold water has been shown to constrict blood vessels and reduce blood flow to other tissues [11].

Can You Lose Weight by Drinking Water Before Bedtime?

When combined with a healthy diet and consistent exercise routine, drinking water before bedtime can be an effective weight loss strategy.

Water has a thermogenic effect on the body and can increase metabolism, but it cannot guarantee immediate visible weight loss results.

So, I always advise my clients and readers to include natural fat-burning supplements in their weight loss approach to fast-track the process.

We tried and tested the best nighttime fat burners and discovered that they lowered our appetite and increased our metabolism, allowing us to lose weight considerably faster with no adverse side effects.


References: 

  1. https://pubmed.ncbi.nlm.nih.gov/29678599/
  2. https://www.usatoday.com/story/news/factcheck/2020/08/19/fact-check-drinking-water-while-eating-doesnt-cause-digestive-issues/3375622001/
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4901052/
  4. https://www.kidney.org/newsletter/can-dehydration-affect-your-kidneys
  5. https://www.webmd.com/diet/obesity/news/20210917/gut-microbiome-weight-loss
  6. https://academic.oup.com/jcem/article/88/12/6015/2661518
  7. https://www.arthritis.org/health-wellness/healthy-living/nutrition/healthy-eating/best-drinks-for-arthritis
  8. https://www.avogel.co.uk/health/circulation/how-does-water-help-circulation/
  9. https://pubmed.ncbi.nlm.nih.gov/31488267/
  10. https://pubmed.ncbi.nlm.nih.gov/19955752/
  11. https://pubmed.ncbi.nlm.nih.gov/6131011/
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