How to Reduce Nighttime Urination | Dr. Andrew Huberman
Summary
TLDRThe kidneys filter fluids most efficiently in the first 10 hours after waking due to circadian rhythms. To reduce nighttime urination: properly hydrate during the daytime so you aren't excessively thirsty at night, reduce fluid intake in the evening, and sip fluids slowly after 10 hours of waking rather than gulping. This allows the body's filtration system to process fluids more slowly so less ends up in the bladder overnight.
Takeaways
- 😀 You need about 8 oz or 240 ml of fluid per hour for the first 10 hours after waking to stay hydrated
- 😕 Your kidneys filter fluids most efficiently in the first 10 hours after waking
- 🤔 Circadian clock genes regulate kidney function over 24 hours
- 😊 Drink fluids at whatever rate feels comfortable during the day
- 🚰 Hydrate well during the daytime to reduce nighttime thirst and urine production
- 🌙 Reduce fluid intake 5-8 hours before bedtime to avoid waking up to urinate
- 🍵 Sip fluids slowly in the evening for slower absorption and less urine production
- 😴 Mechanosensors in your body respond to both the volume and rate of fluid intake
- 🤭 Gulping fluids speeds their passage into urine compared to sipping
- 💧 Consider waking up once or twice per night to urinate as totally normal
Q & A
Why is kidney function circadian dependent?
-Kidney function is strongly regulated by circadian clock genes that impact whether the kidney will be highly active or have reduced function at different times of day.
What happens to kidney function 10 hours after waking?
-At about 10 hours after waking, the kidney starts to significantly reduce its overall level of functioning and becomes less efficient at filtering fluids.
How can you avoid waking up to urinate at night?
-Hydrate sufficiently during the daytime, reduce fluid intake at night, and sip any fluids slowly in the evening to avoid excessive nighttime urination.
Why does the rate you drink fluids impact urination?
-The body's fluid filtration systems depend not just on fluid volume but on the rate it is ingested due to mechanosensors that signal more rapid excretion if fluids are gulped versus sipped.
What is the recommended evening fluid intake?
-Ingest no more than 5-8 ounces of fluid in the evening by sipping slowly to reduce nighttime urination.
What happens if you gulp fluids versus sip them?
-Gulping fluids signals the body to excrete those fluids more quickly compared to sipping them slowly.
What hormone regulates fluid retention and release?
-The hormone vasopressin, also called antidiuretic hormone, regulates whether the body will retain fluid or release more urine depending on factors like salt levels and hydration status.
What are circadian clock genes?
-Circadian clock genes are expressed in cells throughout the body and regulate organ functioning on a 24 hour circadian rhythm, being most active at certain times of day.
What is the purpose of kidney filtration?
-The kidneys filter fluids in the body to remove contaminants and regulate fluid and electrolyte balance through mechanisms like hormone release and urination.
What other organs have circadian dependent functioning?
-In addition to the kidneys, circadian clock genes impact functioning of organs like the gut which follows a 24 hour cycle.
Outlines
😀 How much fluid you need per hour and why kidney function changes over the day
You need about 8 ounces or 240 mL of fluid per hour for the first 10 hours after waking because kidney filtration is stronger earlier in the day due to circadian rhythm gene regulation. Kidney function starts reducing 10 hours after waking when cells become less efficient at filtering fluids. This prevents overfiltration while sleeping.
😀 Tips to reduce nighttime waking to urinate
To reduce waking up at night to urinate: 1) Hydrate properly during the day so you aren't excessively thirsty at night 2) Reduce fluid intake at night to 5-8 ounces total between 10 hours after waking and sleep 3) Sip fluids slowly in the evening rather than gulping.
Mindmap
Keywords
💡hydration
💡circadian rhythm
💡kidney filtration
💡antidiuretic hormone
💡fluid intake
💡gulping vs sipping
💡nocturia
💡mechanosensors
💡vasopressin
💡filtration
Highlights
Kidney filtration is strongly circadian dependent, with highest function in the first 10 hours after waking
Kidney cells have circadian clock genes that regulate whether the kidney filters fluid at a high or low level over 24 hours
The kidney filters fluid most efficiently in the first 10 hours after waking when circadian genes activate high functioning
After 10 hours of waking, kidney function and fluid filtration starts to significantly decline as circadian genes downregulate
Reduced kidney function overnight prevents excess nighttime urination, which is normal and healthy
To reduce nighttime urination: properly hydrate during the day, reduce evening fluid intake, and sip fluids slowly after 10 hours of waking
Excess nighttime thirst and fluid intake causes more frequent urination, often from under-hydrating during previous daytime hours
The body's fluid filtration and excretion rate depends not just on fluid volume ingested but also the rate it's consumed
Gulping fluids quickly versus sipping slowly causes faster processing through gut, kidney, and bladder resulting in quicker urination
Daytime fluid intake can be gulped or sipped based on personal preference with no major impact on processing rate
Evening fluid intake should be limited to 5-8 ounces total and sipped slowly after 10 hours of waking to minimize night wakings
With proper daytime hydration, reduced and slow evening fluid intake allows for fewer or no nighttime bathroom trips
If dehydrated or very thirsty in evening, it's healthy to drink more fluid as needed rather than restrict intake
Kidney circadian rhythms are critical regulators of fluid homeostasis, intake needs, and sleep quality
Understanding kidney circadian biology provides simple, practical recommendations to improve nighttime sleep by reducing awakenings
Transcripts
You need about eight ounces or 240 milliliters of fluid
per hour for the first 10 hours of your day after waking.
Now, why did I say for the first 10 hours?
Well, it turns out that the filtration
of fluids from your body, which is accomplished, of course,
by your kidneys, and by way of your bladder,
and the excretion of fluid out urethra, so-called urination,
is strongly, strongly circadian dependent,
meaning the cells of your kidney,
and the cells even of your gut,
in fact, all the cells of your body,
but especially the cells of your kidney,
which filter the fluid that comes into your body,
and that make certain hormones like vasopressin,
which is antidiuretic hormone,
all of that functioning of the kidney
is under strong regulation
by so-called circadian clock genes.
Circadian clock genes are genes that are expressed
in every cell, but that in certain cells of the body,
very strongly impact whether or not that organ,
in this case, the kidney, is going to be activated,
meaning functioning at a very high level,
or at a reduced level.
And we can make all
of this very simple by simply stating what's contained
in this beautiful review that I'll provide a link to
if you want to learn more,
called "Circadian Rhythms in the Kidney."
And basically what is known
is that for the first 10 hours after waking,
your kidney is filtering fluid
within your body at a very rapid rate.
There are a number of different cell types that do that,
but they are basically taking that fluid,
pulling out any contaminants,
using hormones such as antidiuretic hormone, vasopressin,
to adjust whether or not you're going to hold onto fluid
or release more fluid from your body
in the form of urine, depending on the salt concentration,
depending on how much fluid you need, your work output,
the conditions you're in, all of that.
However, at about 10 hours after waking,
your kidney really starts to reduce
its overall level of functioning.
Now, that doesn't mean that your kidney
cannot filter fluid 11 or 12 or 16 hours after waking,
but it becomes far less efficient at doing so.
And thank goodness it does,
because you do not want your kidney filtering fluid
at the same rate at midnight,
assuming you wake up at say, seven or eight or 9:00 AM,
that it was filtering fluid at 10:00 AM.
In fact, we can say that if you want
to reduce your nighttime waking in order to urinate,
which is a common, common question and concern
that many people have, how can I avoid waking up
in the middle of the night to urinate?
And there I say it's perfectly normal to wake up once,
maybe twice each night to urinate.
But if you want to reduce the number of times
that you wake up in order to urinate across the night,
maybe even make that number zero times,
you will greatly benefit by doing three things.
First of all, make sure that you're hydrating sufficiently
during the daytime.
That will ensure that you are not excessively thirsty
in the evening, and therefore, consuming a lot more fluid.
Second, and related to that first point,
is that you do want to reduce your fluid intake at night,
provided you hydrated sufficiently throughout the day.
And believe it or not, the rate at which fluid moves
from your gut and into the cells and tissues of your body,
and then from your bladder into urine is determined
not just by the volume of fluid you ingest,
but also the rate at which you ingest that fluid.
Now you might be thinking, that's crazy.
That makes no sense at all, right?
If I drink a ton of fluid slowly,
doesn't it still mean that I'm going to urinate a ton?
Yes and no.
It also stands to reason that you might ask,
if I ingest very little fluid, but I do it very fast,
is it going to be the case that I'm going to urinate it
out very quickly?
Well, yes and no.
The point is that the fluid filtration systems
of your body that range from the gut to the bladder,
and include the kidney, of course,
depend not just on the volume,
but on the rate of fluid that you ingest
because of those mechanosensors
that we talked about earlier.
If you gulp down a bunch of fluids,
you are going to excrete those fluids more quickly
than if you sip them slowly, excuse me, sip them slowly.
So here's what I recommend.
Throughout the day,
when you're trying to get your adequate yield of water
or other beverages, feel free to gulp that fluid or sip it.
I'm a gulper, not a sipper,
but many of you are going to be sippers, not gulpers.
Consume fluid at the rate that feels right to you,
but feel comfortable gulping that fluid.
However, in the evening,
if you are somebody who has challenges
with waking up excessively
in the middle of the night, reduce your fluid intake,
provided you've hydrated properly throughout the day,
and I suggest consuming no more than five,
maybe eight ounces of fluid
between the time of 10 hours after waking
and when you go to sleep.
Again, if you're very thirsty,
or you underhydrated, or it's very hot,
feel free to ingest more fluid, please.
But most people will find that
if they reduce their fluid intake to about five ounces
or less of fluid in that later part of the day,
after 10 hours of having woken up, and before sleep,
and they sip those beverages as opposed to gulping them,
that they will have fewer bouts of waking up in the middle
of the night to go to the restroom, and ideally zero.
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