Is water the first thing you should drink in the morning?

October 22, 2025 •

4 min read

After approximately eight hours of sleep without fluid intake, your body is naturally in a state of mild dehydration. Starting your day by replenishing these lost fluids with a glass of water is a simple and effective habit with numerous health benefits.

Quick Summary

This article explores the scientific evidence behind drinking water first thing in the morning. It covers benefits like boosting metabolism, aiding digestion, and improving brain function, while also debunking common myths and offering practical tips for a healthy morning hydration routine.

Key Points

Start Hydrated: After sleeping, your body is mildly dehydrated; drinking water first thing replenishes lost fluids and helps all organs function properly.
Boost Metabolism: Scientific studies have shown that drinking water, particularly on an empty stomach, can increase your metabolic rate by up to 30% for a temporary period.
Improve Focus: Even mild dehydration can impair cognitive function and concentration, and rehydrating in the morning can improve mental clarity.
Aid Digestion: A morning glass of water helps stimulate the digestive system, promotes regular bowel movements, and assists in flushing out toxins.
Promote Healthy Skin: Proper hydration helps maintain skin elasticity and a radiant complexion by flushing out impurities and reducing puffiness.
Better than Alternatives: Unlike coffee which can be acidic, or sugary juice, water is gentle on an empty stomach and provides pure hydration.
Consistency is Key: While a morning routine is beneficial, the most important aspect of hydration is consistently drinking water throughout the day, not just at one time.

Rehydrating Your Body After Sleep

Overnight, your body loses fluids through natural processes like sweating, breathing, and urine production. This can leave you mildly dehydrated upon waking. Replenishing this fluid loss with water is essential to help all your vital organs function properly. Morning hydration helps restore optimal fluid balance, which is crucial for overall health and kickstarting your body for the day ahead.

Scientific Basis for Morning Hydration

Studies have confirmed that even mild dehydration can negatively impact cognitive performance, mood, and memory. Drinking water first thing in the morning can reverse these effects, promoting better mental clarity and focus. While some people experience a natural sense of thirst upon waking, research shows that mild dehydration does occur during sleep.

Benefits of Starting Your Day with Water

Making morning water consumption a priority can positively influence several aspects of your health.

Boosts Metabolism: Research suggests that drinking water can temporarily increase your metabolic rate. One study found that consuming about 17 ounces (500 ml) of water increased the metabolic rate by up to 30% for a period of about an hour. This thermogenic effect, where your body expends energy to warm the water, can support weight management efforts.
Aids Digestion and Detoxification: Water is critical for healthy digestion. A morning glass of water helps stimulate the digestive system and promotes regular bowel movements, preventing constipation. It also assists your kidneys and liver in flushing out waste products and toxins that have accumulated overnight, supporting the body's natural detoxification processes.
Enhances Brain Function: Since the brain is approximately 75% water, even slight dehydration can impair concentration, alertness, and mood. Rehydrating your body immediately upon waking can improve cognitive function, helping you feel more alert and focused.
Promotes Healthy Skin: Hydration is a cornerstone of skin health. Drinking water helps maintain skin elasticity, reduce puffiness that can occur overnight, and flush out impurities, contributing to a healthier, more radiant complexion.
Supports a Healthy Immune System: Staying hydrated helps balance your lymphatic system, which is an important component of your immune system. Proper fluid circulation helps the body fight off infections more effectively.

Water vs. Other Morning Drinks: A Comparison

While coffee and juice are popular morning choices, they offer different benefits and drawbacks compared to water.


Feature	Water	Coffee	Juice (e.g., Orange Juice)
Hydration	Excellent. Directly replenishes fluids lost overnight.	Contains water but is a mild diuretic in large quantities.	Contains water, but high sugar content can impede optimal hydration.
Metabolism Boost	Proven to temporarily increase metabolic rate.	Caffeine can boost metabolism, but effect is not solely from hydration.	Minimal or no metabolic boost from the juice itself.
Digestive Impact	Gently stimulates the digestive system.	Can be acidic, potentially irritating an empty stomach and causing heartburn.	High sugar content can be a quick hit to the system, not ideal for a gentle start.
Nutritional Value	Purely hydrating. Can be enhanced with lemon or electrolytes.	Contains antioxidants, but additives like sugar negate benefits.	Contains vitamins like C, but often loaded with sugar and lacks fiber.
Empty Stomach Suitability	Excellent, provides a gentle start to the digestive system.	Can cause stomach irritation, especially on an empty stomach.	Can cause a rapid blood sugar spike.

Myths and Facts About Morning Water Consumption

There are several misconceptions about drinking water in the morning. Let's separate the facts from the fiction.

Myth: Dark morning urine always indicates dehydration. Fact: While dark urine can be a sign of dehydration, morning urine is naturally more concentrated because you haven't consumed liquids overnight. Its color is not a reliable indicator of your overall hydration status throughout the day.
Myth: Drinking cold water is better for metabolism. Fact: The metabolic increase from warming water is minimal, and there is no definitive scientific consensus on whether cold or warm water is significantly better for boosting metabolism. The most important factor is consistent hydration.
Myth: Drinking water first thing in the morning is the only time that matters for hydration. Fact: Consistency is key. While morning hydration is a great start, staying hydrated throughout the entire day is what truly benefits your health. The positive effects of rehydration are not limited to just the morning.

Creating Your Morning Hydration Routine

Incorporating a morning hydration ritual doesn't have to be complicated. Here is a simple guide:

Set Yourself Up for Success: Place a glass or bottle of water on your bedside table before you go to bed. This makes it the first thing you see when you wake up.
Start Simple: Begin by drinking one or two glasses (250–500 ml) of water. You can slowly increase your intake as your body adjusts.
Wait Before Eating: Allow your body 30 to 45 minutes to absorb the water before you eat breakfast. This gives your system time to properly rehydrate and kickstart digestion.
Consider Flavor Enhancements: If you find plain water unappealing, try adding a splash of lemon, cucumber slices, or mint. Lemon juice can also add a boost of Vitamin C and digestive benefits.
Avoid Chugging: Sip your water slowly. Drinking a large amount of water too quickly can lead to bloating and discomfort. Consistency throughout the day is more beneficial than a quick, large intake.

Conclusion

While science confirms the benefits of overall hydration, the timing of your first drink of water in the morning is a simple, effective habit to kickstart your day. It helps replenish fluids lost during sleep, aids digestion, boosts metabolism, and improves mental clarity. While it's not a magical cure-all, making it a priority sets a positive tone for healthy choices throughout the rest of your day. Ultimately, consistency is key, but a glass of water first thing is an excellent way to start.

For more information on the importance of overall hydration, the Centers for Disease Control and Prevention provides useful resources: https://www.cdc.gov/healthy-weight-growth/rethink-your-drink/index.html.

Frequently Asked Questions

Drinking water in the morning can support weight management by temporarily boosting your metabolism and helping you feel full, which may lead to consuming fewer calories at breakfast. However, its effect is most significant as part of an overall healthy diet and exercise plan.

Both temperatures have benefits. Cold water may cause a minimal, temporary metabolic boost, while warm water can aid digestion and be gentler on your system. The best choice is the one you prefer and are most likely to drink consistently.

While coffee and tea provide fluids, they are not the ideal first drink. Coffee is acidic and can irritate an empty stomach, while sugary drinks add unnecessary calories. It is best to hydrate with water first before consuming caffeinated beverages.

Experts typically recommend starting with 1 to 2 glasses (250-500 ml) of water. Listen to your body and start with a smaller amount if necessary, gradually increasing as you become accustomed to the habit.

Drinking water aids your kidneys and liver in their natural detoxification processes by helping to flush out waste products that build up overnight. It supports, rather than solely performs, your body's natural cleansing function.

Yes, some experts recommend waiting about 30 minutes after drinking water before brushing your teeth. This is to allow fluoride from your toothpaste to be most effective at protecting your enamel.

The most important factor is consistent hydration throughout the entire day. If you miss your morning glass, don't worry—just make sure you drink enough water whenever you remember and consistently replenish your fluids.

You can add a squeeze of lemon for Vitamin C, slices of cucumber or mint for flavor, or a pinch of sea salt to replenish electrolytes. Just be mindful of added sugars in infusions.