Drinking Water First Thing in the Morning – Beneficial or a fallacy?

We’ve all heard it before – “Drink a glass of water as soon as you wake up, it’s the best thing for your health” This advice has been floating around for years, popping up in health talks, on social media, and even from well-meaning friends and family. But is there any truth to it, or is it just another health fad?

This article aims to dive into the facts and fiction surrounding the habit of drinking water first thing in the morning. We’ll look at what people claim, what science says, and try to separate the helpful advice from the hype. Whether you’re a dedicated water-drinker or sceptical of such habits, read on to get a clearer picture of this popular morning routine.

The Claims

So, what exactly are people saying about this morning water habit? The list of supposed benefits is pretty long and impressive:

• It jumpstarts your metabolism, helping you burn more calories throughout the day
• It flushes out toxins that have built up overnight
• It improves your skin, giving you a healthy glow
• It aids digestion and prevents constipation
• It boosts your energy levels and mental alertness
• It helps you eat less by making you feel fuller

Some folks even claim that the water needs to be warm or room temperature for the best effects, or that you should add lemon for extra benefits. These claims paint a picture of water as a kind of morning miracle worker. But before we get too excited, let’s look at what science has to say.

The Science Behind Hydration

To understand whether drinking water in the morning is especially beneficial, we first need to grasp how our bodies use water throughout the day.

Our bodies are made up of about 60% water, and this water is crucial for nearly every bodily function. It helps regulate our temperature, cushion our joints, remove waste products, and transport nutrients to our cells. We’re constantly losing water through breathing, sweating, and going to the bathroom, which is why we need to keep replenishing our supply.

Interestingly, our hydration needs aren’t constant throughout the day. They can change based on our activities, the climate, and even our sleep patterns. During sleep, we lose some water through breathing and sweating, but our kidneys reduce urine production to help us stay hydrated. This is why we don’t usually wake up desperately thirsty (unless we’ve had a few too many drinks the night before).

Examining the Benefits

Now, let’s look at some of the potential benefits of that morning glass of water:

• Rehydration after sleep: While we don’t typically wake up severely dehydrated, having some water in the morning can help replace any fluids lost overnight. This can be especially helpful if you live in a hot climate or tend to breathe through your mouth while sleeping.
• Boost to alertness: Drinking water can help you feel more awake and alert. This isn’t because water has any stimulant properties, but simply because mild dehydration can make you feel sluggish. A glass of water might help you feel more refreshed as you start your day.
• Effects on metabolism: Some studies have shown that drinking water can temporarily boost your metabolism. However, this effect isn’t specific to morning water drinking, it happens whenever you drink water. Also, the boost is quite small, so it’s unlikely to have a significant impact on weight loss by itself.
• Improved digestion: Drinking water on an empty stomach can help get your digestive system moving. This might be helpful if you tend to experience constipation. However, sipping water throughout the day is just as effective for this purpose.

Debunking Myths

While drinking water in the morning can be beneficial, some claims don’t hold up under scrutiny:

• The detox myth: You’ll often hear that morning water helps “flush out toxins.” The truth is, your body is constantly working to remove waste products, mainly through your liver and kidneys. While water is essential for these processes, there’s no evidence that drinking it specifically in the morning enhances detoxification.
• The weight loss promise: Some sources claim that morning water can significantly boost weight loss. While staying hydrated is important for overall health and can support weight loss efforts, drinking water in the morning isn’t a magic solution. Sustainable weight loss comes from a balanced diet and regular exercise.
• The “must be warm” rule: While some people prefer warm water, there’s no scientific evidence that warm water is significantly better than cool water. The temperature is mostly a matter of personal preference.
• The lemon water craze: Adding lemon to your water can make it tastier and provide a small amount of vitamin C, but it doesn’t have any special detoxifying or fat-burning properties.

Note that, while drinking water in the morning isn’t harmful for most people, it’s not a cure-all either. The most important thing is to stay hydrated throughout the day, not just in the morning.

Potential Drawbacks

While drinking water in the morning is generally safe, there are a few potential downsides to consider:

• Disrupted sleep: If you’re gulping down a large amount of water right before bed to prepare for your morning routine, you might find yourself waking up in the middle of the night for a bathroom trip. This can interrupt your sleep cycle, leaving you feeling groggy in the morning.
• Dilution of stomach acid: Drinking a lot of water on an empty stomach might temporarily dilute your stomach acid. For most people, this isn’t a big deal, but if you have acid reflux or other digestive issues, it could potentially cause discomfort.
• Overhydration: Though rare, it is possible to drink too much water. This can lead to a condition called hyponatremia, where the balance of electrolytes in your body gets thrown off. It’s unlikely to happen from just one glass in the morning, but it’s something to be aware of if you’re dramatically increasing your water intake.

Expert Opinions

Most experts agree that while there’s no harm in the practice for most people, it’s not necessary to force yourself to drink water immediately upon waking if you don’t feel thirsty. Listening to your body’s signals is important.

Factors to Consider

When deciding whether to adopt this habit, consider these factors:

1. Individual health conditions: If you have any health issues, especially relating to your kidneys or heart, check with your doctor before significantly changing your fluid intake.
2. Lifestyle and daily routines: If you’re someone who rushes out the door in the morning, trying to down a big glass of water might not be practical. Find a hydration routine that fits your lifestyle.
3. Climate and physical activity: If you live in a hot climate or exercise first thing in the morning, you might benefit more from that early glass of water.
4. Personal preference: Some people genuinely enjoy starting their day with water, while others find it unpleasant. Your own feelings matter. 

Alternative Morning Hydration Practices

If drinking a big glass of water first thing doesn’t appeal to you, there are other ways to stay hydrated in the morning:

1. Gradual water intake: Instead of one big glass, try sipping water slowly over the first hour or two after waking.
2. Hydrating foods: Many fruits and vegetables have high water content. A breakfast including foods like watermelon, cucumbers, or oranges can contribute to your hydration.
3. Herbal tea: If you prefer something warm in the morning, herbal tea can be a good option. Just be mindful of caffeine content if that’s a concern for you.
4. Smoothies: A morning smoothie made with water-rich fruits can be both hydrating and nutritious.

The Importance of Overall Daily Hydration

While we’ve spent a lot of time talking about morning hydration, the truth is that consistent hydration throughout the day is what really matters for your health.

Your body needs a steady supply of water to function properly. This doesn’t mean you need to be constantly drinking, but rather that you should be responsive to your thirst and mindful of your water intake throughout the day.

Factors like your size, activity level, diet, and climate all affect how much water you need. Instead of focusing on strict rules like “8 glasses a day” or “water first thing in the morning,” try to tune into your body’s signals.

Signs that you’re well-hydrated include pale yellow urine, rarely feeling thirsty, and having good energy levels. If you’re not sure about your hydration status, talk to your doctor or a registered dietitian for personalised advice.

While water is crucial, you can also get hydration from other beverages and water-rich foods. The key is finding a balanced approach that works for you and keeps you consistently hydrated day in and day out.

Tips for Healthy Morning Hydration

If you decide to try drinking water first thing in the morning, here are some practical tips:

1. Start small: Begin with a small glass and gradually increase if you feel comfortable.
2. Room temperature: Some find room temperature water easier to drink than cold water on an empty stomach.
3. Add flavour: If plain water isn’t appealing, try adding a slice of lemon, cucumber, or a few berries.
4. Pair it with a routine: Link your water intake to another morning habit, like brushing your teeth, to help it become automatic.
5. Listen to your body: If you’re not thirsty or feel uncomfortable, don’t force it. Hydration shouldn’t be stressful.
6. Spread it out: Consider having half a glass when you wake up and the rest with breakfast.

Conclusion

After examining the claims, science, and expert opinions surrounding morning water consumption, it’s clear that while it’s not a magical health solution, it can be a beneficial habit for many people. The key takeaway is that consistent hydration throughout the day is more important than focusing solely on that first morning glass.

Drinking water in the morning may help you feel more alert, support digestion, and contribute to your daily hydration needs. However, it’s not a requirement for good health, and the benefits shouldn’t be exaggerated. What matters most is finding a hydration routine that works for you and your lifestyle.

As we consider the importance of hydration, it’s important to remember that not everyone has easy access to clean, safe drinking water. Organisations like AquaMaya are working tirelessly to change this reality. AquaMaya is dedicated to bringing clean water solutions to communities in West Africa. Our mission to improve health, reduce waterborne diseases, and foster economic development by ensuring access to clean water reminds us of the vital role water plays in overall health and community well-being.

While we debate the nuances of when to drink water, our work at AquaMaya underscores a more fundamental truth which is, access to clean water at any time of day is a luxury that millions still don’t have. Our goal of delivering clean water access to 10 million people in West Africa and reducing child mortality from waterborne diseases puts this discussion into perspective.

In conclusion, whether you choose to drink water first thing in the morning or not, the most important thing is to stay adequately hydrated throughout the day and be grateful for access to clean water. If you’re inspired by this discussion, consider supporting us at AquaMaya as we are working to make clean water a reality for all.

Sources

1. https://www.healthline.com/nutrition/drinking-water-in-the-morning
2. https://www.medicalnewstoday.com/articles/what-percentage-of-the-human-body-is-water
3. https://journals.physiology.org/doi/full/10.1152/advan.00028.2005
4. https://www.healthline.com/health/lemon-water-detox-the-truth
5. https://www.healthline.com/health/sour-stomach