In a conversation with the Swiss water treatment specialist Langwater, Barbara Urra—beauty mentor and expert in holistic beauty—explained exactly why drinking water is about so much more than just quenching your thirst, and how proper hydration throughout the day is precisely what helps us finally get a good night's rest.
It's oppressively hot, the sheets stick to your skin, and at three in the morning you're staring at the ceiling even though you're exhausted. In summer, the sleep crisis hits almost all of us. Around one quarter of all Germans struggle with sleep and circulation problems during the hot season, and among those over 60 even every third person is affected. And before you think it's just the outside temperature – it's not quite that simple. The real cause often sits somewhere completely different: in your water glass. Or rather, in what's too rarely drunk from it.
Barbara Urra, beauty mentor and expert in holistic beauty, has explained in conversation with the Swiss water treatment specialist Langwater exactly why drinking is so much more than just "quenching your thirst" – and how the right hydration throughout the day ensures that we finally get rest at night.
The underestimated connection between water and sleep quality
It sounds simple at first, but it's quite logical: when the body is well supplied with fluid, many metabolic processes run more smoothly. Temperature regulation works better, the throat and airways stay moist, and the risk of nocturnal headaches or leg cramps decreases. Even slight dehydration – well before you feel "thirsty" in the classic sense – can, according to Urra, lead to us feeling exhausted in the morning: dry mouth, inner restlessness, frequent waking. A vicious cycle of daytime fatigue and poor sleep that many of us don't even connect to our drinking habits. Fortunately, this is something that's quite easy to address.
The biggest mistake with drinking in summer
Before we get to the plan, here's what you should definitely avoid: chugging liters of water right before bed. It actually has the opposite of the desired effect. You'll just wake up more often during the night to go to the bathroom. According to Barbara Urra, the trick isn't in the amount right before sleep, but in the regularity spread throughout the entire day. And: don't wait until you're thirsty to drink. Thirst is already an alarm signal. Your body has long since started to compensate.
A simple check during the day: if your urine is light yellow, you're usually well hydrated. If it gets darker, that's a sign you need to drink more.
What your hydration day could look like on a hot day
Expert Barbara Urra has shared her personal rhythm – not as a rigid rule, but as guidance that you can tailor to fit your own day:
-
Morning (7 to 8 am): 300 to 500 ml of warm to hot water, drunk slowly
-
Late morning (10 to 11 am): 300 to 500 ml of water or herbal tea
-
Before lunch: one glass of water (about 250 ml)
-
Afternoon (4 to 5 pm): 250 ml of water
-
Around exercise or walks: 300 to 500 ml, preferably with a pinch of sea salt and a splash of lemon juice
-
Before dinner: 200 to 250 ml of water
-
After dinner: a relaxing herbal infusion
In total, this adds up to around two liters on a hot day. Fruits and vegetables supply the rest of the fluid on their own.
Pro tip: Warm water in the morning – why it helps
Urra also swears by warm instead of cold water in the morning. The thinking behind this comes from Japan and the Ayurvedic tradition: In "Sayu" water is boiled and then drunk lukewarm to bring inner and outer temperature into harmony. A small daily ritual that has been practiced there for generations.
And one more insider tip that might seem counterintuitive at first: in the middle of the day, when it's hottest outside, open your windows wide for just five minutes – the German Federal Environment Agency even officially calls it "ventilation despite heat." The drier outside air replaces the stuffy, humid indoor air, and dry air feels cooler and lets us sweat more effectively.
Electrolytes: the silent support in the background
With sweat, we lose not just water, but also minerals: Magnesium supports muscle and nerve relaxation, potassium and sodium regulate fluid balance, calcium plays a role in your sleep-wake rhythm. Urra's conclusion: it's not just about how much you drink, but also the quality of your water.
Barbara Urra's three top tips for hot nights
-
Right after waking up, before breakfast: lukewarm water with lemon and a splash of sea salt
-
Reduce coffee and alcohol – both pull additional fluid from your body
-
Establish fixed drinking times as a habit – if plain water seems boring, opt for warm water or herbal tea
Maybe try the plan for a few days. For the sake of your sleep (and your mood the next morning) ...
