If you’re constantly waking up to pee, your hydration habits—not just your bladder—might be to blame. Urologists recommend a simple fix: drink smarter, not more.
Here’s how it works. Front-load your water intake—get 70–80% of your daily fluids in before 4 p.m. After that, slow down, and cut off liquids completely by 6 p.m. This prevents late-night bathroom runs.
Watch what you eat, too. Diuretic foods and drinks (coffee, alcohol, salty snacks) in the evening can worsen the problem. Even healthy picks like cucumbers and herbal teas might keep you up.
Try elevating your legs for 30 minutes in the late afternoon. It helps prevent fluid buildup that leads to nighttime urgency.
Stick with it for a week. If nothing changes, see a doctor—prostate issues or diabetes could be factors. But for most guys, better sleep starts with better hydration timing.
