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You already know that drinking water is essential to optimal health — but are you aware that drinking water as soon as you wake up has extra advantages?
Water is a dietary element in that your body cannot produce enough of it for you. That is why you must get water by drinking liquids and water-rich foods. But drinking water upon waking — especially on an empty stomach — can give you stronger overall health benefits than you know.
We spoke with medical doctors and health professionals to find out more about the science behind morning hydration. What they shared is enlightening on how drinking water in the morning can power everything from energy and digestion to mental clarity and complexion.
Below is what they said regarding the health benefits of drinking water in the morning:
1. Rehydrates Your Body After Sleep
When you're sleeping, you automatically lose water through breathing, sweating, and urinating — even more if you're sleeping in a warm room or breathing through your mouth.
"Because you can't sip while you sleep, your body is naturally dehydrated in the morning," explains Dr. Kelley.
A glass of water upon waking replaces lost fluids, making you feel fresh and hydrated. Dr. Li also states that it's especially applicable after sleeping with your mouth open or on hot sleeping nights.
2. Provides a Boost of Energy
If you wake up feeling sleepy, morning dehydration might be the reason.
"Dehydration can cause fatigue and dizziness," adds Dr. Kelley. "Rehydrating with water when waking in the morning will get your organs and tissues functioning normally again."
Need a morning boost? Try a glass of cold water, which some claim makes them feel immediately more alert.
3. Sharpen Your Mind & Feel More Alert
Got a brain fog? Your best weapon might be your water bottle.
"Even mild dehydration is linked with short-term memory loss and trouble concentrating," says Dr. Kelley.
Starting your day with water improves brain function and concentrations your mind, setting the stage for a more productive morning.
Drinking cold water actually stimulates thermogenesis, a process which can lead your body to burn calories to warm the fluid.
"Cold-activated thermogenesis can boost metabolism as much as 30% for a good hour," says Dr. Li.
Even if this metabolic boost is not limited to morning, drinking water upon waking can have your body's calorie-burning engine running early.
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5. Maintains Healthy Digestion
Morning water has a gigantic effect on digestive health — especially if you suffer from constipation.
"Warm water might be able to digest food faster than cold water," says Dr. Kelley.
Drinking water before breakfast helps stimulate bowel movements, improve digestion, and support a healthy gut.
6. Curbs Morning Hunger and Cravings
Trying to cut down on snacking or overeating? Start your day with water.
“We often confuse thirst with hunger,” Dr. Kelley explains. “Hydrating in the morning can prevent unnecessary snacking or eating when you’re not truly hungry.”
If you wake up not hungry (or hungry), drinking water can equalize your hunger until you're ready for a proper meal.
Had one too many last night? Water to the rescue.
"Alcohol is dehydrating, and hangover symptoms are often worsened by fluid loss," says Dr. Li.
Drinking water in the morning can relieve headache, nausea, and fatigue, especially after a late evening.
Healthy skin is firmer, clearer, and radiant — and morning water works its magic on your skin from the inside out.
"Having a glass of water in the morning can reduce puffiness and help flush out toxins," says Dr. Kelley.
It also battles the destruction of sleeping with makeup or skin grime on your face and stops acne-causing bacteria accumulation.
Final Thoughts: Should You Make Morning Hydration a Daily Habit?
Absolutely — but no rules. Cold or warm water, lemon or herbs, consistency is what matters most. Morning hydration is an easy way to feed:
- Digestion
- Energy
- Skin
- Brain Function
- Metabolism
…and more.
Pro Tip:
If you drink coffee or tea in the morning, it's even more important to hydrate first. Caffeine-based drinks are natural diuretics and can cause you to lose fluid, says Dr. Kelley.
Ready to Take Your Morning Routine to the Next Level?
Try 1–2 glasses of water in the morning routines. It's simple, science-backed, and might transform the way you feel — all day long.
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