Kidneys act as sophisticated filters, primarily responsible for removing waste and excess fluid from the body. Consequently, kidney health is fundamental for a resilient body and overall well-being. Beyond filtering blood, kidneys also balance water, salt, and essential minerals like sodium, calcium, and phosphorus in the bloodstream.

Doctor Anupam Roy, Director of Nephrology and Kidney Transplant at Aakash Healthcare Hospital, recommends the following 8 nighttime habits to protect these vital "filters":

Distribute water intake appropriately

Maintaining body hydration doesn't end when the workday concludes. Instead of consuming a large amount of water right before bed, distribute your water intake evenly throughout the day and gradually reduce it in the evening. This prevents kidneys from becoming overloaded at night and avoids interrupting sleep.

Avoid excessive water intake close to bedtime

Doctor Roy emphasizes that while adequate hydration is crucial, consuming too much fluid (exceeding about 60-120 ml, equivalent to one-fourth to one-half cup of water) close to bedtime can be counterproductive.

This habit can cause you to wake up in the middle of the night to use the restroom, disrupting your sleep cycle. Insufficient or poor-quality sleep not only causes fatigue but also directly impacts kidney health. In fact, sleep plays an indirect yet pivotal role in maintaining the stability of the entire body system.

Maintain consistent hydration throughout the day

Healthy kidneys at night are actually a result of scientific hydration habits during the day. Consuming adequate and consistent water throughout waking hours helps the body maintain a better hydration status as night approaches.

When you have already sufficiently hydrated your body, you will not experience excessive thirst in the evening, thereby avoiding rushed drinking before bed – a habit that places significant pressure on the excretory system.

Healthy kidneys at night are a result of scientific daytime hydration habits. Photo: fmchealth

Be cautious with high-water content foods at dinner

Doctor Roy notes that foods with high water content (such as watermelon, soups, and broths) also contribute to the total fluid intake.

For individuals undergoing dialysis or those with medical conditions requiring strict fluid restriction, extreme caution is necessary when consuming these types of foods before bedtime. Excess fluid not only stresses the kidneys but also risks causing edema or acute hypertension during the night.

Reduce caffeine and sugary drinks before sleep

Many current beverages contain significant amounts of caffeine and sugar. Caffeine has diuretic properties, stimulating kidneys to excrete more urine, causing insomnia, and making kidneys "work overtime" when they should be resting.

Meanwhile, sugary drinks not only increase the risk of obesity but also impact blood sugar levels, eventually causing damage to the small blood vessels in the kidneys. Replacing these drinks with a few small sips of plain water is a safer choice for the excretory system.

Maintain electrolyte balance

Doctor Roy states that pure filtered water is the most important source of hydration. However, maintaining the balance between water and electrolytes in the body is equally vital.

For individuals with chronic illnesses or those at risk of electrolyte deficiency, consuming too much pure water without essential minerals, or eating nutrient-poor foods, can lead to a "dilution" of sodium concentration in the blood. When sodium levels drop too low, patients risk dangerous complications, directly impacting kidney regulatory function and the nervous system.

Special considerations for kidney patients

For patients with chronic kidney disease (CKD) or those undergoing dialysis, strict adherence to the doctor-prescribed daily fluid limits is mandatory.

Doctor Roy issues a stern warning: even consuming a small amount of fluid before bedtime (as little as 30 ml or more) can lead to severe consequences, such as: limb edema, acute shortness of breath due to fluid overload, or creating excessive pressure on the body before the next dialysis cycle. For this group, discipline in fluid intake is paramount to protecting their lives.

Observe urine color to adjust water intake

Doctor Roy shares a simple yet effective method for self-assessing your body's hydration status: pay attention to your thirst, frequency of urination, and especially the color of your urine.

"When urine is light yellow, your body is adequately hydrated. Conversely, if your urine turns dark yellow, it is an alarm signal that you need to replenish fluids immediately," the expert states. This monitoring helps you proactively adjust your water intake, preventing kidneys from working in a dehydrated or overloaded state.

My Y (According to Money Control)