After an evening workout it's important to restore your fluid balance, but without drinking too much right before bed, so you don't disrupt your rest and quality sleep.[1]
It's recommended to stop drinking an hour before bed to avoid nighttime bathroom trips and preserve a full night's sleep.
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That said, light "in-between" sips of fluid before bed are fine: a minimal amount of water supports recovery without overloading the urinary system.[1]
In hot conditions or with heavy fluid loss, especially after late workouts, it's important to keep hydrating in the morning and throughout the following day to replace the volume lost overnight.[2]
In addition, post-workout recovery involves smart drinking before, during, and after your session, accounting for your losses and your body's individual needs.[3]
