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Although it is often overshadowed by the latest celebrity diet either TikTok food trenddrinking the right amount of Goldilocks water (not too little and not too much) “is essential for life and the health of the whole body,” says Michelle Cardel, PhD, MS, RDsenior director of global clinical research and nutrition at WW (WeightWatchers). “Helps your body function properly by regulating body temperature, supporting digestion, reducing the load on the kidneys and liver by removing waste products, and optimizing brain power.”
Even being slightly dehydrated, to the tune of 2%, can lead to symptoms like headaches, dizziness, irritability, difficulty concentrating and fatigue, Cardel confirms (and research verify).
Water makes up about 60 percent of our body weight and “is crucial to our body’s ability to function and thrive,” adds Molly Bremer, MS, RD, an anti-diet dietitian with Mind Body Health in Washington, DC and Northern Virginia.
Because it’s so shocking, the subject is an easy target for exaggerated health claims. Ever since we learned that hydration affects our bodies from head to toe, there have been many rumors about the magical powers of water. And lately, one of them is related to not how many either why you should drink water, but actually the when. Some people claim that drinking water first thing in the morning is the magic bullet to help them improve their health, lose weight and more. Next, we will help you distinguish fact from fiction.
Related: This is what happened when I drank more water for 30 days
The health benefits of drinking water first thing in the morning
Staying hydrated throughout the day is important to your overall health and wellness, so adding H2O early in the day can help ensure you’re hitting your target. daily water quotaCardel confirms. Starting early allows him to space out his ounces from morning to night, and will mean he doesn’t have to force himself to swallow when he realizes he’s thirsty at 4 pm and hasn’t had anything but coffee all day. (By the way, coffee and tea do count towards hydration totals!)
“Drinking water regularly, starting in the morning, can help prevent dehydration. Following a dedicated morning routine can be a great way to set the tone and can even help you more effectively plan and execute health-promoting behaviors throughout the day.” As the day progresses, Cardel says. That said, “there’s no magic amount of water you need before you start your day.”
Keeping a bottle of water on your nightstand and taking a sip first thing in the morning can act as a gentle reminder to approach the day with a wellness-enhancing mindset. It can also help him feel more awake if he feels groggy, adds Bremer. “If we pair our water with food, drinking water can also help boost our energy levels,” she says. (Are here 35 Healthy Breakfasts You Can Make In Five Minutes Or Less to help you start the morning with energy in your step). Drinking water first thing in the morning can also help you fend off the side effects of dehydration on mental performance that we mentioned earlier.
The energy and cognitive benefits of drinking water are especially necessary in the first place, since you probably haven’t had anything to drink for about eight hours (you’re getting your seven to nine hours a nightright?), so you’re probably waking up a bit dehydrated.
“The color of your urine can be used as an indicator of how much water your body needs. If your urine is pale yellow, you’re probably drinking enough water; a dark yellow could be a sign you need to amplify the water intake,” says Cardel. Take a look at your urine before you embark on your morning routine, and be sure to drink a glass or two if your urine looks too bright.
What drinking water first thing in the morning Can not Do
Although it is important for health, and comes out of your tap for just pennies, there are many people trying to make money by selling wild claims about water, things that can be added to it, or the best ways/amounts/times to drink it. drink it
“Unfortunately, there are many people selling products with claims that their product will help you ‘lose weight’ and ‘detoxify your body’ or trying to sell different ‘wellness’ programs, most of which are exploitative, lack research evidence-based and, in some cases, can be detrimental to your health,” says Bremer.
So let’s clear up some myths about reporting health benefits of drinking water The first thing in the morning.
Fiction: Drinking water first thing in the morning increases the feeling of satiety.
Done: “Despite the perception that drinking water can make you feel full and, therefore, help you lose weight, there is not enough evidence linking fluid intake with a greater feeling of satiety or weight loss,” says Cardel .
Fiction: Drinking water in the morning helps you burn more calories.
Done: “Available research doesn’t support the notion that drinking water by itself can increase the number of calories you burn,” explains Cardel. Even if water did potentially impact metabolism, timing shouldn’t make a difference, he says: “Research suggests that the The impact of drinking water on energy expenditure is apparently small, but more study is needed before that link is confirmed.”
Related: Why drinking water all day is not the best way to stay hydrated
The bottom line
Timing of water intake isn’t as important as making sure you drink enough throughout the day, says Bremer. Try to sip early and often and try to integrate small cues to remind you to hydrate, such as trying Drew Barrymore’s Pitcher Trick and these 5 dietitian-approved ideas on how to stay hydrated.
“Research shows that repeating a small health-promoting behavior of your choice, such as drinking water, in response to a single daily cue leads to greater automaticity, or the feeling that a behavior has become automatic,” says Cardel. Whether that cue is waking up, walking your dog, eating meals and snacks, or anything else of your choosing, it shouldn’t make much of a difference.
And be aware that you can overdo it: “Balance remains one of the most important principles of proper nutrition. With too little water intake, you risk becoming dehydrated; with too much water intake, you can become hyponatremic and have low sodium.” in the blood,” says Bremer. “I recommend checking hydration status by comparing urine color, taking note of temperature changes in your body, and generally listening to your body’s wants and needs as closely as possible.”
