water and health

7 Health Benefits of Drinking Water First Thing in the Morning

Did you know that something as simple as drinking water first thing in the morning can provide a surprising array of health benefits? Many people underestimate the power of proper hydration, especially in the morning. In this blog post, we will explore the science behind morning hydration, its impact on metabolism and mental performance, and various health benefits. Moreover, we will discuss how much water to drink in the morning, the right temperature for consumption, and alternative morning hydration options.

Get ready to revamp your morning routine and unlock the full potential of morning hydration!

Morning Hydration: Why It Matters

water consumption

Maintaining overall health and wellbeing is heavily influenced by morning hydration. Drinking water first thing in the morning provides numerous benefits, such as replenishing lost fluids overnight, enhancing energy levels, and promoting a healthy body.

Grasping the science behind morning hydration enables you to make well-informed decisions about your water intake and optimal practices for consuming water on an empty stomach. We will examine the specific benefits of morning hydration in more detail and provide practical advice for making it part of your daily routine.

1. Replenishing Lost Fluids Overnight

During the night, our bodies lose fluids through processes such as respiration and perspiration, with an estimated 300-400 milliliters of fluid loss in a typical overnight period. Drinking water first thing in the morning helps to replenish these lost fluids and prevent dehydration, which can lead to fatigue, dizziness, and even more severe health problems.

Incorporating a morning hydration routine can significantly improve overall health and wellbeing. Simply consuming water as soon as you wake up helps your body maintain the right hydration levels, warding off the adverse effects of dehydration.

So, next time you wake up, reach for that water bottle and drink water immediately to give your body the hydration boost it needs!

2. Enhancing Energy Levels

Morning hydration offers more than just replenishing lost fluids; it can also have a significant impact on energy levels, especially for high blood pressure patients. Research has shown that dehydration can lead to decreased blood pressure, reduced flow of oxygen and nutrients to the brain, and an imbalance of electrolytes in the body, all of which can result in feelings of lightheadedness and a lack of energy.

Starting your day with a glass of water wards off fatigue and dizziness caused by dehydration, thus boosting energy levels and cognitive performance.

The Science Behind Drinking Water on an Empty Stomach

water and fasting

Drinking water on an empty stomach has been linked to a variety of health benefits. Scientific research indicates that consuming water first thing in the morning can result in increased metabolism, enhanced mental performance, and even weight loss. This is because water plays a crucial role in the oxidation of carbohydrates and proteins, as well as the transportation of nutrients in our bloodstream.

We will delve further into how morning hydration enhances metabolism and mental performance in the subsequent subsections. By understanding the underlying mechanisms, you can fully appreciate the positive effects of drinking water on an empty stomach and make the most of this simple yet powerful habit.

3. Metabolism Boost

One of the key benefits of morning hydration is its ability to boost metabolism. Research suggests that drinking water in the morning can increase metabolism by up to 30% for an hour, helping to manage weight and promote overall health. This metabolic boost is primarily due to water-induced thermogenesis, which elevates the body’s metabolic rate and leads to increased energy expenditure.

4. Improved Mental Performance

Another significant advantage of morning hydration is its impact on mental performance. Dehydration can negatively affect cognitive performance, causing brain fog, headaches, and concentration issues. Even a 2% decrease in hydration can impair cognitive skills.

On the other hand, rehydration has been shown to:

  • Reduce fatigue

  • Enhance short-term memory

  • Improve attention

  • Increase reaction time

Morning hydration is your ticket to a clear and focused mind.

Health Benefits of Morning Hydration

Brain function

In addition to boosting metabolism and improving mental performance, morning hydration offers a myriad of other health benefits. These include strengthening the immune system, promoting healthy digestion, and supporting skin health.

5. Strengthening the Immune System

immune system

Drinking water on an empty stomach can help strengthen your immune system, allowing your body to better fight off illnesses and infections. This is because hydration plays a crucial role in the functioning of the lymphatic system, which is closely linked to the immune system. Adequate hydration enables the transfer of nutrients between cells and the elimination of toxins, thus promoting a strong immune system.

There is a saying, “an apple a day keeps the doctor away”, but in reality, apple should be been replaced by words “proper hydration”. Consuming water first thing in the morning bolsters your immune system’s capacity to shield your body from various health threats.

6. Promoting Healthy Digestion

Morning hydration can also play a significant role in promoting healthy digestion. Here are some benefits of drinking water in the morning:

  • Stimulates the digestive system

  • Aids in the detoxification process

  • Alleviates constipation

  • Reduces hunger pangs

  • Stimulates metabolism, assisting with digestion

Incorporating water intake into your morning routine guarantees a smoother digestive process and maintains optimal gut health.

7. Supporting Skin Health

Drinking water in the morning can have a positive impact on skin health. Here are some benefits:

  • Helps to flush out toxins

  • Increases circulation, which can lead to a healthier and more radiant complexion

  • Increasing oxygen and nutrients to the skin cells, promoting a healthy complexion and radiance

Prioritizing morning hydration supports human skin hydration and contributes to a more youthful, radiant appearance.

How Much Water Should You Drink in the Morning?


When determining your morning fluid intake, it is important to consider factors such as physical activity, climate, and health conditions. For example, individuals who engage in regular exercise or live in hot climates may require additional hydration to compensate for increased fluid loss. Similarly, pregnant or breastfeeding women may need to adjust their water intake to meet their unique hydration needs.

There’s no one-size-fits-all answer as fluid needs vary among individuals. But there are some broad guidelines, for instance medical bodies such as the NASEM (National Academies of Sciences, Engineering, and Medicine) suggest that an adequate daily fluid intake can be:

  • About 15.5 cups (3.7 liters) of fluids a day for men

  • About 11.5 cups (2.7 liters) of fluids a day for women

The above implies that you need only four to six cups of plain water, depending on other fluid sources.

But if you really want to tailor your daily water intake level, this can be done with the help of a doctor or by simply monitoring the color of your urine as a warning sign of dehydration. If the urine is dark yellow in color, in absence of other medical conditions, this could be an insight that you need more water intake. This is not medical advice but a practical way to calibrate your water consumption.

Choosing the Right Temperature for Morning Water Consumption

hot and cold

The right temperature for morning water consumption, considering one’s body temperature, is largely a matter of personal preference and specific health goals. Both cold and warm water offer unique benefits, and the optimal temperature may vary depending on individual experiences and preferences.

Cold Water Benefits

Cold water in the morning can provide a refreshing boost to your energy levels and stimulate metabolism. The consumption of cold water has been shown to:

  • Increase alertness

  • Promote the natural production of adrenaline in the body, similar to the effects of caffeine

  • Offer a range of additional benefits, such as increased energy levels, improved metabolism, and heightened alertness

Before adding to your morning routine just remember to be mindful of any potential side effects, such as triggering migraines or disturbing digestion.

Warm or Hot Water Benefits

hot water

Warm or hot water in the morning can have a soothing effect on the body and aid in digestion. The warmth of the water helps to stimulate the digestive system and promote regular bowel movements, making it an excellent choice for those looking to improve their gastrointestinal health. Moreover, the heat from the water can provide a comforting sensation, reducing stress and anxiety levels. Additionally, drinking warm water can assist in regulating body temperature, ensuring a balanced internal environment.

Alternative Morning Hydration Options

If you’re looking for an alternative to plain water in the morning, there are several other options that can provide additional health benefits. These include lemon water and apple cider vinegar water, both of which have been touted for their potential health-boosting properties.

Lemon Water

lemon water splash

Lemon water is a refreshing and flavorful alternative to plain water that can contribute to hydration and provide a healthy dose of vitamin C. In addition to its pleasant taste, lemon water may facilitate digestion and help with weight loss, making it an appealing choice for morning hydration.

To prepare lemon water for morning consumption, simply mix the juice of half a lemon with 8 ounces of filtered water, stir thoroughly, and enjoy. Incorporating lemon water into your morning routine allows you to enjoy the benefits of hydration, complemented by a flavorful and nutrient-rich beverage.

Apple Cider Vinegar Water

apple cider vinegar in a glass bottle

Apple cider vinegar water is another alternative morning hydration option that may offer various health advantages. Some potential benefits include:

  • Improving insulin sensitivity

  • Lowering blood sugar levels

  • Aiding in weight loss

  • Suppressing appetite

  • Regulating blood sugar levels

  • Supporting gut health

  • Increasing satiety.

To prepare apple cider vinegar water, simply mix 1 tablespoon of apple cider vinegar with 8 ounces of water. For a sweeter taste, you can also add a squeeze of lemon juice and a teaspoon of honey. While there is currently no scientific evidence to back up these claims, many people find apple cider vinegar water to be a beneficial addition to their morning hydration routine.


In conclusion, morning hydration is a simple yet powerful habit that can provide numerous health benefits, including improved metabolism, enhanced mental performance, strengthened immune system, better digestion, and supported skin health.

By incorporating water intake into your morning routine and considering various factors such as temperature and personal preferences, you can unlock the full potential of morning hydration and pave the way toward better health and wellbeing. So, raise a glass and start your day right with the power of morning hydration!

Frequently Asked Questions

What happens when you drink water on an empty stomach in the morning?

Drinking water on an empty stomach in the morning helps to cleanse your bowels, increase your metabolic rate, and flush out toxins from the body. It can also aid in weight loss, boost energy and immunity, prevent headaches and kidney stones, and improve skin and hair health.

Is it good to drink water immediately after waking up?

Drinking water when you wake up is beneficial for replenishing lost liquid and fluids. This is especially true if you sleep with your mouth open or in a warm room, or if you drank alcohol the night before.

How long should I wait to eat after drinking water in the morning?

Wait at least 30-40 minutes after drinking water in the morning before eating.

Can I drink water without brushing teeth in the morning?

It is safe to drink water in the morning without brushing your teeth, as there is no scientific evidence that bacteria from saliva is a problem.

How much water should I drink in the morning?

Depending on your physical activity, climate, pregnancy status, and illness, it is recommended to drink an appropriate amount of water in the morning. Consider these factors when determining how much to drink.

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