Age-related hormonal changes
Excessive fluid intake at night
Prostate problems (in men)
Overactive bladder
Congestive heart failure
High-sodium diet or natural diuretics
Use of medications such as diuretics or sedatives
But there’s something that few consider and that’s easy to control: how you drink water. 
Drinking Water Strategically: The Urologist’s Method
One of the biggest mistakes older adults make is drinking too little water during the day and trying to make up for it in the afternoon or evening. The result? A full bladder just when you most need to rest. 
Urologists recommend following this smart hydration routine:
From the moment you wake up until 4:00 p.m.
Drink between 70% and 80% of your daily water intake
Divide it into small glasses every hour
Don’t wait until you’re thirsty; that’s a sign of dehydration
From 4:00 p.m. to 6:00 p.m.
Gradually reduce the amount
If you exercise, hydrate beforehand (never after 7:00 p.m.)
Avoid drinking water while watching TV or eating dinner
After 6:00 p.m.
Avoid drinking unnecessary fluids
Don’t drink soups, tea, or diuretic drinks
If you need to take medication, do so in minimal sips.
This simple technique helps reduce pressure on the bladder and reduces or eliminates the need to go to the bathroom in the early morning. 
The Elevated Legs Trick
This is a clinical trick that very few people know about. During the day, your body accumulates fluids in your legs due to gravity. When you lie down, those fluids return to your circulatory system… and your kidneys transform them into urine, triggering bathroom visits. 
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Solution: Elevate your legs for 30 minutes in the late afternoon.
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