Is Drinking Water First Thing in the Morning Healthy?
Dr. Eric Berg
11/18/2024
How to Read Your Body
How to Read Your Body
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How to Read Your Body
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How to Read Your Body
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How to Read Your Body
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Beginner’s Guide to Healthy Keto & Intermittent Fasting
Beginner’s Guide to Healthy Keto & Intermittent Fasting
Beginner’s Guide to Healthy Keto & Intermittent Fasting
Beginner’s Guide to Healthy Keto & Intermittent Fasting
Beginner’s Guide to Healthy Keto & Intermittent Fasting
Beginner’s Guide to Healthy Keto & Intermittent Fasting
Beginner’s Guide to Healthy Keto & Intermittent Fasting
Beginner’s Guide to Healthy Keto & Intermittent Fasting
Beginner’s Guide to Healthy Keto & Intermittent Fasting
Beginner’s Guide to Healthy Keto & Intermittent Fasting
Beginner’s Guide to Healthy Keto & Intermittent Fasting
Beginner’s Guide to Healthy Keto & Intermittent Fasting
Beginner’s Guide to Healthy Keto & Intermittent Fasting
Beginner’s Guide to Healthy Keto & Intermittent Fasting
Beginner’s Guide to Healthy Keto & Intermittent Fasting
Beginner’s Guide to Healthy Keto & Intermittent Fasting
Beginner’s Guide to Healthy Keto & Intermittent Fasting
Beginner’s Guide to Healthy Keto & Intermittent Fasting
Beginner’s Guide to Healthy Keto & Intermittent Fasting
Beginner’s Guide to Healthy Keto & Intermittent Fasting
Beginner’s Guide to Healthy Keto & Intermittent Fasting
Beginner’s Guide to Healthy Keto & Intermittent Fasting
Water is a necessary element to sustain life and support optimal well-being. But is drinking water first thing in the morning healthy?
Yes, drinking water in the morning is a good way to rehydrate your body after several hours of sleep and may boost metabolic processes, enhance cognition, and kickstart waste removal.
Discover the best ways to stay hydrated and recognize the signs you’re not drinking enough fluids.
Is drinking water first thing in the morning healthy?
Water is essential for most bodily functions, including regulating body temperature, supporting digestion, and transporting nutrients and waste in and out of cells.
Drinking water in the morning is a good way to replenish fluids after several hours of dry fasting while sleeping. In addition to a lack of water intake, you may also experience fluid loss through sweating, respiration, or urinating in the middle of the night.
Dehydration can negatively affect cognitive functions, energy levels, and overall performance, which explains why drinking water after waking can boost your well-being.
A glass of cold water may also jumpstart your metabolism through a process called thermogenesis, which causes the body to expend energy to warm the water to body temperature.
This has been confirmed by a study published in the Journal of Clinical and Diagnostic Research, which reported that the intake of two cups of water increased the metabolic rate by 30 percent.
Additionally, proper hydration can encourage bowel movements and reduce the risk of constipation, which helps eliminate waste. It also prepares the body for optimal digestion, as water is vital for breaking down food and lubricating the digestive tract.
Watch the video below to learn more about how much water you should drink.
Why Drinking 8 Glasses of Water Per Day is a Myth
Common misconceptions about drinking water
Though drinking water has several proven health benefits, common misconceptions exist that lack evidence-based research.
For example, many people believe drinking warm water is better for digestion, hydration, and detoxification.
However, no evidence confirms hot water is more beneficial than cold water, as fluids at any temperature can support digestion and kidney function by diluting waste products in the bloodstream.
Additionally, warm water may reduce water intake and contribute to dehydration, as colder water is typically preferred to quench thirst.
Drinking when you’re not thirsty to stay hydrated is another common water myth originating from the belief that if you’re thirsty, you’re already dehydrated.
However, exceeding your hydration requirements despite having no thirst cues may lead to water intoxication, a potentially fatal condition that occurs when you consume excessive amounts of fluids too quickly.
Exact fluid requirements and intake needs of water vary between individuals based on factors such as body size, activity levels, health conditions, climate, and how much you sweat.
How much water you need and when to drink it
Total fluid intake is defined as water obtained from plain water, other beverages, and food sources, such as fruits and vegetables.
A report released by the National Academies of Sciences, Engineering, and Medicine (NASEM) indicates that the average adult male drinks about 15 cups of fluids daily, while the average adult female consumes around 11 cups.
The report also suggests that approximately eight to ten cups of total water intake comes from water and other beverages, such as tea or coffee, with the remainder originating from foods.
Assessing adequate water intake should consider factors such as body weight and composition, activity levels, and food intake.
For example, those who live a sedentary lifestyle or follow a diet high in carbs, sugars, and processed foods will have different fluid needs than highly active individuals who consume a vegetable-rich diet.
In addition, certain health conditions, such as diabetes, kidney disease, and vomiting or diarrhea, may also impact your fluid status and need for water.
Therefore, drinking when you’re thirsty and adjusting fluid intake to your dietary and lifestyle habits ensures optimal hydration while reducing the risk of water intoxication.
Tips for healthy hydration
Good hydration plays a critical role in energy-making processes, cognitive performance, waste removal, and many other vital bodily functions.
However, relying on distilled and low-quality water to maintain optimal fluid levels may offer little to no benefit to your health.
Here are four tips for healthy hydration.
1. Replenish electrolytes
Drinking excessive amounts of water can cause frequent urination, which may contribute to electrolyte loss and disrupt the body’s delicate fluid balance.
Electrolytes are essential minerals, including sodium, potassium, magnesium, chloride, and bicarbonates, that facilitate cellular hydration. Without sufficient electrolyte concentrations, water can’t effectively enter the cells, hydrate the body, or support bodily functions.
Consuming enough sea salt and using a sugar-free electrolyte powder, especially after sweating, are two simple ways to restore electrolyte balance and promote adequate hydration.
2. Drink lemon water
Lemons contain powerful phytonutrients that support overall health and may help reduce the risk of fatty liver disease. This is likely due to the lemon-derived compound naringenin, which has been shown to inhibit lipid accumulation in fat cells and promote healthy liver function.
Those prone to kidney stones may also benefit from drinking lemon water, as citrates in lemon juice can bind with oxalates and help prevent stone formation.
Additionally, lemon water may indirectly promote weight loss by supporting blood sugar control and steady insulin levels, both of which are crucial factors in maintaining a healthy body weight.
A study published in the European Journal of Nutrition found that lemon juice reduced bread's glycemic response by 30 percent, indicating its potential benefits for metabolic balance and weight management.
3. Add apple cider vinegar
Apple cider vinegar (ACV) is a type of vinegar made from fermented apples that, when added to water, may support weight loss.
ACV contains acetic acid, which has been shown to suppress fatty acid production and reduce visceral and subcutaneous fat mass, which is fat around the organs and just below the skin.
A study published in Bioscience, Biotechnology, and Biochemistry found that consuming one tablespoon of ACV daily supported weight loss and reduced the risk of metabolic syndrome in obese patients.
4. Choose the right water
Drinking spring water instead of tap water and choosing glass over plastic bottles can reduce exposure to chemicals and microplastics.
Ingestion of microscopic plastic particles and chemicals, such as fluoride, has been linked to adverse health effects, including digestive issues, hormonal disruption, and an increased risk of neurodegenerative disorders.
In addition, research released by the U.S. Department of Health and Human Services (HHS) found that “...drinking water containing more than 1.5 milligrams of fluoride per liter [is] associated with lower IQ in children.”
6 signs you’re not drinking enough water
While overhydrating can disrupt electrolyte balance, not drinking enough water can lead to potentially serious health issues, including persistent headaches, constipation, and kidney stones.
Here are six signs you’re not getting enough water.
1. Headaches
Headaches and lightheadedness may signal dehydration-related low blood pressure.
This can occur from inadequate electrolyte and water intake linked to reduced blood volume, which prevents optimal blood flow to tissues.
If you experience lightheadedness, migraines, headaches, and other dehydration symptoms, it’s crucial to increase your water and electrolyte intake.
2. Kidney stones
Nephrolithiasis, also known as kidney stones, is a condition in which stones composed of concentrated calcium and oxalates form in the urinary tract.
Those who are obese, diabetic, or consume a diet high in salt, sugars, or dietary oxalates are at an increased risk of developing kidney stones.
If you experience recurrent kidney stones, drinking two to three liters (8 to 12 cups) of water daily can help dilute minerals and reduce the risk of stone formation.
3. Constipation
Constipation, particularly after vegetable consumption, can also indicate inadequate hydration status.
“Vegetables are sources of dietary fibers that retain fluid,” explains Dr. Berg. “If you don’t consume enough water, fibrous vegetables may trigger constipation as there isn’t enough water for the soluble fiber to gel and easily pass through the intestinal tract.”
Water also plays a crucial role in softening stools. Without adequate hydration or a diet rich in water-dense foods, stools can harden, making them difficult to pass.
4. Dark urine
The color of your urine can provide valuable insights into your health and hydration status, and dark yellow urine may indicate that you need to increase your fluid intake.
When the body is dehydrated, the kidneys conserve water, which concentrates urine and darkens its color.
However, clear urine can point to the intake of excessive amounts of water, which can lead to electrolyte imbalances and water toxicity in severe cases.
Light yellow urine typically indicates optimal fluid intake and proper hydration.
5. Reduced skin elasticity
The skin pinch test, which measures skin elasticity, may help identify if you are dehydrated.
To assess dehydration, pinch the skin on the back of your hand for a few seconds and then release it. If the skin quickly snaps back into place, you are likely well-hydrated. However, if it takes a moment to return to its normal position, this may indicate mild dehydration.
Keep in mind that checking hydration with a skin pinch test may not be accurate for older people, who lose skin elasticity naturally as they age.
6. Dry mouth
When dehydrated, the body doesn’t have enough fluids to produce optimal amounts of saliva, leading to a dry, sticky sensation in the mouth.
Other symptoms of dehydration and dry mouth include a scratchy throat, difficulties chewing or swallowing, bad breath, and cracked lips.
Key takeaways
Is drinking water first thing in the morning healthy? Yes, drinking water after waking can support a healthy body by encouraging bowel movement, promoting rehydration, and kickstarting metabolic processes.
Drinking when you're thirsty is the best way to meet your hydration needs, and maintaining electrolyte balance is crucial for optimal hydration, as insufficient salt combined with excessive water intake can lead to various health issues.
FAQ
1. Is drinking water first thing in the morning good for you?
Yes, drinking water in the morning helps rehydrate your body after fasting for several hours throughout the night.
Additionally, drinking cold water after waking may help you lose weight, support healthy digestion, and jumpstart waste elimination.
2. What happens when you drink water on an empty stomach?
Drinking water on an empty stomach may have numerous health benefits, such as improving mental performance, encouraging bowel movements, and increasing your metabolic rate.
3. Is drinking water in the morning good for weight loss?
Yes, evidence suggests that water-induced thermogenesis can stimulate a faster metabolism and support weight loss. Adding apple cider vinegar or lemon juice to your water may also stimulate weight loss by supporting steady blood sugar and insulin levels.
4. When is the best time to drink water?
The best time to drink water is when you’re thirsty. However, having a glass of water in the morning, before meals, and during exercise can ensure optimal digestion and hydration.
5. How much water do I need daily?
How much water you need depends on your activity levels, body composition, and health status, and drinking when you’re thirsty is an effective strategy to reduce the risk of dehydration.
6. What is the best way to stay hydrated?
The best way to stay hydrated is to drink water and replenish electrolytes with sea salt or electrolyte powders. The body requires electrolyte minerals, such as potassium, sodium, and magnesium, to regulate fluid balance.
Sources
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