The Importance of Rehydrating Upon Waking
During the 6 to 8 hours of sleep, your body goes without water, leading to a state of mild dehydration. This fluid loss occurs naturally through breathing and sweating, and it's a significant reason many people wake up feeling groggy, fatigued, or with 'brain fog'. Replenishing these lost fluids is the single most important action to take right after waking. A full glass of water, consumed on an empty stomach, is quickly absorbed and effectively kickstarts numerous bodily functions. This simple act sets the foundation for a healthy morning and prepares your body for the day's tasks. The effects of rehydration are immediate, providing a natural and healthy energy boost that doesn't cause a subsequent crash, unlike sugar-laden drinks or improperly timed caffeine.
The Science-Backed Benefits of Morning Hydration
Incorporating a glass or two of water into your routine as soon as you get out of bed offers a multitude of health benefits:
- Boosts Metabolism: Research has found that drinking cold water can trigger thermogenesis, where your body expends energy to warm the water. This can boost your metabolic rate by up to 30% for a period of time, aiding in digestion and calorie burning.
- Enhances Brain Function: Since the brain is composed of a large percentage of water, even mild dehydration can negatively affect cognitive performance, memory, and concentration. Drinking water improves mental clarity and alertness, helping you feel sharp and focused from the get-go.
- Flushes Out Toxins: Overnight, your body conducts repair and detoxification processes. Water aids the kidneys and lymphatic system in flushing out waste and toxins, supporting the body's natural cleansing mechanisms.
- Improves Digestion: Drinking water on an empty stomach activates your digestive system, helping to prevent constipation and preparing your stomach for breakfast. It also dilutes stomach acid, which can be beneficial for those prone to heartburn.
- Supports Glowing Skin: Hydration is essential for maintaining skin health. By flushing out toxins and improving blood flow, water contributes to clearer, more radiant skin and helps moisturize it from within.
- Increases Energy Levels: Fatigue is a common symptom of dehydration. By rehydrating immediately, you can combat this tiredness and feel more energized. This is a much healthier and more sustainable energy boost than relying on stimulants.
Optimizing Your Morning with Other Habits
While water is the undisputed winner for the first thing to have, a comprehensive morning routine incorporates other healthy habits that complement hydration. The order of these habits can significantly impact how you feel.
Considerations for Other Morning Staples
- Caffeine: Many people reach for coffee immediately, but experts suggest waiting 90 to 120 minutes after waking. This timing aligns with your body's natural cortisol awakening response. Consuming caffeine while cortisol levels are already peaking can lead to jitters and potentially a more pronounced afternoon crash. Having water first allows your body to rehydrate naturally before introducing a diuretic like caffeine.
- Breakfast: Don't skip breakfast, but don't rush it. A healthy, protein-rich breakfast provides sustainable energy and prevents mid-morning blood sugar crashes. Consider having your glass of water first, engaging in a brief activity like stretching or meditation, and then sitting down for a nutritious meal. A sample breakfast could be oatmeal with berries and nuts or eggs with vegetables.
- Movement and Light: Stepping outside for a short walk or simply exposing yourself to natural light can help regulate your circadian rhythm and further boost energy levels naturally. Combining this with your initial hydration can amplify the positive effects.
Comparison of Common Morning Drinks
| Feature | Plain Water | Coffee | Lemon Water (Warm) |
|---|---|---|---|
| Primary Benefit | Core rehydration, metabolism boost | Alertness, focus (due to caffeine) | Aids digestion, vitamin C source |
| Best Time to Consume | First thing upon waking | Delayed 90-120 minutes after waking | Before breakfast, following plain water |
| Hydration Impact | Excellent; replenishes lost fluids | Mild diuretic; can counter hydration | Excellent; supports hydration |
| Metabolism Boost | Yes, especially when cold | Indirectly via caffeine | Yes, and gentle on the stomach |
| Impact on Empty Stomach | Optimal absorption, kickstarts systems | Can increase stomach acid, potentially causing issues for sensitive individuals | Cleansing and alkalinizing effects |
| Sustained Energy | Provides natural, crash-free energy | Can lead to jitters and afternoon slump | Provides gentle, sustained energy |
Conclusion: The Foundation of a Great Day
To summarize, the answer to what is the first thing you should have in the morning is unequivocally a glass of water. This simple, no-cost habit addresses overnight dehydration, which is the most immediate physiological need of your body. By prioritizing hydration, you effectively prepare your body for the day ahead, enhancing mental clarity, boosting your metabolism, and supporting crucial digestive and detoxification functions. From this foundation, you can build a more robust morning routine that incorporates strategically timed elements like caffeine and a balanced breakfast. This approach avoids the quick fixes that lead to energy crashes and instead provides a sustainable, healthy start to your day.
By adopting this simple practice, you can transition from waking up tired and sluggish to feeling revitalized and ready to face your day. It’s a powerful, evidence-based habit that sets the tone for overall wellness.
Incorporating Better Morning Habits
- Plan Ahead: Prepare your glass of water the night before and place it on your bedside table. This removes any friction and makes it the first thing you see and do.
- Listen to Your Body: Pay attention to how you feel after drinking water. Notice the natural increase in energy and focus as your body rehydrates. This positive reinforcement will make the habit easier to maintain.
- Delay Caffeine: Practice waiting 90 minutes before your first cup of coffee or tea. Use this time for other activities like stretching, meditation, or simply getting ready.
- Eat Wisely: Ensure your breakfast contains a good balance of protein and fiber to maintain stable blood sugar levels. Protein-rich options like eggs or Greek yogurt are excellent choices.
- Add Flavor Naturally: If plain water is too bland, consider adding a slice of lemon or cucumber for flavor and added benefits.
- Move Your Body: Incorporate a few minutes of light stretching or yoga after hydrating to get your blood flowing and further awaken your system.
- Track Your Progress: A simple habit tracker can help you stay consistent and build momentum. As you experience the benefits, you’ll be more motivated to stick with it.
Harvard T.H. Chan School of Public Health on Intermittent Fasting
