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.
You can lie on a couch and prop your legs up on two pillows.
Or sit with your legs leaning against a wall, slightly tilted.
Do this every day at 5:30 p.m. or before dinner.
This habit reduces fluid buildup at night, improves circulation, and also prevents ankle swelling.
Foods and Drinks That Increase Urine Production (Avoid Them in the Afternoon!)
Your diet also plays an essential role in nighttime urine production. There are foods that, while healthy, act as natural diuretics.Best restaurants near me
Avoid after 5:00 p.m.:
Cucumber
Watermelon
Celery
Green, black, or white tea
Coffee
Beer or wine
Broths or soups with high fluid content
Orange, grapefruit, or cranberry juice
Even foods high in sodium (salt) can upset your body’s fluid balance. Opt for light, dry dinners like grilled chicken and salads with little or no water and little salt. 
How to Know If You’re Doing It Right: Signs of Success
You wake up at most once a night
You feel rested when you wake up
You’re not thirsty when you go to bed
Your legs are no longer as swollen
There’s no extreme urge to urinate in the middle of the night
Give your body a full week to adjust to this new hydration routine. The results will start to show in the first 4 or 5 days. 
When Should You See a Urologist?
If, despite following all these tips, you still have trouble sleeping due to the need to urinate, it’s advisable to see a specialist. This could be due to:
Prostate problems
Urinary tract infections
Uncontrolled diabetes
Overactive or neurogenic bladder
Kidney or heart problems
The urologist may perform tests such as ultrasounds, urinalysis, or kidney function tests. Never ignore persistent nocturia, as it can be an early symptom of other, more complex conditions. 
