The Hydrated Gut Sleep Blueprint

Two big glasses of water before bed. Up three or four times in the night. And still a dry mouth in the morning.

If that sounds familiar, the answer may not be more water at bedtime. It may be better timing through the whole day.

The Hydrated Gut Sleep Blueprint is a gentle bedtime routine for adults over 50 who keep waking up to pee, wake with a dry mouth at night, and want better sleep without giving up on hydration. Raymond Koekemoer spent years drinking water before bed because it felt responsible. This short, practical book shares what he changed: most fluids earlier in the day, a lighter and warmer evening, a small warm cup after 8 PM, and a modest glass by the bed.

Four short chapters, one calmer night:

The Midnight Mystery. Why drinking water before bed can backfire, how to move your fluids into the day, and a simple evening fluid routine.

Tuning the Vagus Highway. How the pace of your evening may affect how settled your digestion feels overnight, with three easy wind-down anchors.

The Evening Kitchen. A lighter, warmer, earlier supper, and why that does not mean cutting protein.

The 7-Day Overnight Transit Planner. One printable weekly grid to track your habits, your night-time bathroom trips, and how you feel each morning.

Inside, you'll also find:

A caffeine-free rooibos and chamomile evening cup, with exact amounts

A gentle daytime mineral drink for the days your body asks for more

Easing-in steps for every change, so nothing happens all at once

Simple label checks for teas, salt, and late-evening snacks

Clear, caring safety guidance up front, including notes for diabetes, heart and kidney conditions, and medicines such as diuretics

This is a lifestyle routine, not a treatment. Waking often at night to urinate can have medical causes, and the book explains when to talk with your doctor. It never asks you to change a medicine or to drink less overall.

Less volume at the bedside. More rhythm through the day. And the night given back to rest.

Free printable planner grids and measurement charts are available to readers at thehydratedgut.com/join.

Part of The Hydrated Gut Project, alongside The Hydrated Gut Protocol and The Hydrated Kitchen and Daily Rhythm.

This book is for general education and is not medical advice. Please consult your healthcare provider about your own health.