What to Drink, and When, After 50
Staying hydrated without a full bladder at 2 a.m. comes down to timing. A practical schedule, plus how coffee, tea and alcohol fit in.
Many men who get up at night respond by drinking less, full stop. That usually backfires. Too little fluid leaves you tired and constipated, can concentrate the urine and irritate the bladder, and raises the risk of kidney stones. The better approach is to keep your daily total steady and change the timing.
How much is enough?
There is no single number that fits everyone. A practical guide: drink enough that your urine is pale yellow during the day, and drink more in hot weather or when you exercise. If you have heart or kidney problems, your doctor may give you a specific limit. Follow that.
A simple daily schedule
- Morning: a large glass of water when you get up, plus your coffee or tea.
- Late morning to mid-afternoon: most of the rest of your day's fluids, spread out rather than all at once.
- Dinner: a normal glass with your meal.
- The last two to three hours: sips only.
Coffee and tea
Caffeine makes the kidneys produce more urine and can irritate the bladder. Most men do fine with a cup or two in the morning. If you are getting up at night, try a caffeine cut-off around noon for two weeks and see whether it helps. Remember that caffeine also hides in black and green tea, cola, energy drinks and chocolate.
Alcohol
Alcohol increases urine output by blocking a hormone that normally slows the kidneys at night. It also makes sleep lighter in the second half of the night. If you drink, keep it modest, have it with an early meal, and alternate with water.
Other bladder irritants
Some men find that fizzy drinks, artificial sweeteners, citrus juices or spicy food make urgency worse. It varies from person to person. If you suspect something, cut it out for a week and see.
Don't forget food
Soups, fruit, yogurt and vegetables all contain water. A large bowl of soup or a big piece of watermelon late in the evening counts as a drink.
Try a three-day diary. Write down what you drink and when, and each time you urinate, day and night. Patterns jump out quickly, and your doctor will find it useful too.
For more on why night trips increase with age, read why night bathroom trips pick up after 50.
