Od momentu przebudzenia do godziny 16:00
pij od 70% do 80% dziennej ilości
wody Podziel ją na małe szklanki co godzinę
Nie czekaj, aż poczujesz pragnienie; To oznaka odwodnienia
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. 
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.:
Ogórek
Arbuz
Seler
Zielona, lub biała herbata
Kawa
Piwo lub wino
Buliony lub zupy o wysokiej zawartości
płynów Sok pomarańczowy, grejpfrutowy lub żurawinowy
Nawet pokarmy bogate w sód (sól) mogą zaburzać równowagę płynów w organizmie. Wybieraj lekkie, suche posiłki, takie jak grillowany kurczak i sałatki z minimalną ilością wody i solą. 
Jak rozpoznać, czy robisz to dobrze: Oznaki sukcesu
Budzisz się najwyżej raz w nocy
Czujesz się wypoczęty po przebudzeniu
Nie jesteś spragniony iść spać
Twoje nogi nie są już tak spuchnięte
Nie masz silnej potrzeby oddawania moczu w środku nocy
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. 
