Drinking water first thing in the morning on an empty stomach
Your body requires water to stay healthy since it is
necessary for life.
According to one popular theory, you should drink water
first thing in the morning if you want to be healthier.
You can question, though, if hydration is really affected by
the time of day.
This article examines certain well-known assertions on the
notion of drinking water as soon as you wake up to ascertain whether the
practice has any positive health effects.
body needs water to function.
Your body is made up of water to an extent of about 60%.
Additionally, your body is unable to manufacture enough of
it through metabolism to meet your needs on a regular basis, making it an
Therefore, in order to ensure optimal physical function, you
must obtain it through foods, particularly drinks.
Water is essential to all organs and tissues and serves a
variety of functions in your body, including.
- Transport of nutrients. Water promotes blood flow, which carries nutrients to your cells and eliminates waste.
- Thermoregulation. Water
has a high thermal conductivity, which restricts changes in body temperature in
both warm and cold conditions.
of the body. The lubricating fluids in your body, such as
saliva and the gastric, intestinal, respiratory, and urine mucous, all contain
water, which aids in lubricating joints.
shock. By assisting in the maintenance of cellular shape, water
functions as a shock absorber, safeguarding your organs and tissues.
Every day, your body loses water through breathing,
sweating, urinating, and bowel motions. The term "water outputs"
refers to this.
Dehydration can occur if you don't drink enough water to
compensate for these losses throughout the day; this condition is linked to a
number of harmful health outcomes.
This method, known as "water balance," suggests
that in order to prevent dehydration, water inputs, and results must be equal.
Every organ and tissue in your body depends on water to
function, making it a vital nutrient. You must make up for the water your body
constantly loses in order to stay hydrated.
Common misconceptions regarding consuming water on an empty
Some people contend that drinking water in the morning has additional health advantages over drinking it at other times of the day.
Here are a few well-known defenses of this assertion and
what science has to say about them.
1: REHYDRATING YOUR BODY BY DRINKING WATER AFTER GETTING UP
IN THE MORNING
Many people assume they wake up dehydrated because they
didn't drink enough water while they slept because their urine is often black
first thing in the morning.
This is only partially true because urine color isn't always
a reliable gauge of hydration levels.
Even while studies have shown that urine samples taken first
thing in the morning are more concentrated and have a darker color, which is
typically interpreted as a symptom of dehydration, these samples are ineffective
at identifying variations in hydration status.
One study examined changes in water intake and hydration
levels in 164 healthy people. It was shown that within the first six hours
after waking up, there was a larger consumption of water. However, despite
drinking more water, their hydration values did not change.
They were not extremely hydrated; however, their pee was
lighter in color. Large water intakes can dilute urine, making it lighter or clearer
in color, even when dehydration is present.
On the other hand, a darker urine color in the morning does not always indicate dehydration. Just because you didn't drink anything overnight makes it darker.
Your body employs thirst as a means of ensuring that you
rehydrate when there is a water deficit. Every day, this sensation is just as
2: DRINKING A GLASS OF WATER BEFORE BREAKFAST HELPS YOU
CONSUME FEWER CALORIES DURING THE DAY.
Data shows that drinking lots of water, which heightens
sensations of fullness, can help you consume fewer calories each day.
Water can help you feel fuller, however, neither the general
population nor those who drink it before breakfast entirely experience this
According to one study, drinking water prior to breakfast
helped people consume 13% fewer calories at their subsequent meals. However, in another
trial, participants who drank water 30 minutes prior to lunch experienced
However, both trials found that the potential of water to
lower calorie consumption at the following meal only worked in older adults and
not in younger people.
Younger people's calorie consumption may not be considerably
reduced by drinking water before a meal, but doing so still helps them stay
3: WATER CONSUMPTION IN THE MORNING PROMOTES WEIGHT LOSS
The thermogenic impact of water, or the energy expended to warm cold water in the digestive tract after consumption, is thought to have a role in the link between water and weight reduction.
According to studies, people's bodies can potentially raise
their metabolic rate by 24–30% when exposed to water, and the impact lasts for
about 60 minutes.
According to one study, drinking an additional 50 ounces
(1.5 liters) of water per day led to a 48-calorie reduction. This amounts to an
additional 17,000 calories burnt over the course of a year or around 5 pounds
(2.5 kg) of fat.
Although this assertion seems to be supported by scientific
studies, there is no proof that this impact is only seen in people who drink
water first thing in the morning.
4: WATER INTAKE AFTER WAKING UP ENHANCES BRAIN FUNCTION.
Dehydration is significantly associated with lower mental
performance, making it more challenging to complete tasks like memorization or
learning new information.
According to research, minor dehydration of 1-2% of body
weight can impair short-term memory, alertness, focus, physical performance,
Therefore, some contend that you should drink a glass of
water as soon as you wake up if you want to stay at the top of your game.
However, rehydrating can restore mild dehydration's effects,
and there is no evidence that doing so only has advantages in the morning.
5: DRINKING WATER FIRST THING IN THE MORNING AIDS THE SKIN
BY "ELIMINATING TOXINS."
Another prevalent misconception is that drinking water first
thing in the morning will assist your body in "flushing out toxins."
Water is necessary for your kidneys to remove waste from
your bloodstream; they are the main regulators of fluid balance.
However, your kidneys' ability to rid your body of a certain
chemical is governed by how much of it is there, not by how much water you
drink or how often you drink.
A drug will cause your kidneys to produce a lot of urine if
the amount is more than they can handle. Osmotic diuresis is what is occurring
here, as opposed to water diuresis, which takes place when you drink too much
Water consumption is said to improve skin health. Drinking
it in the morning is supposed to lessen acne and give your skin a hydrated
appearance because your skin contains about 30% water.
Although extreme dehydration can lessen skin turgor and
result in dryness, there isn't enough research to back up this assertion.
6: DRINK HOT WATER FIRST THING IN THE MORNING IF POSSIBLE.
Another common belief holds that you should choose warm or
hot water over cold water when you wake up because it can calm your body.
People who have problems getting food and liquids from their esophagus to their stomach, for instance, may find that drinking warm water helps with digestion.
Warm water consumption, however, may interfere with
hydration, according to earlier studies.
In one experiment, participants were given water that was
104°F (40°C) or 59°F (15°C), and they were asked to imitate a lengthy desert
walk. It was found that participants who received the hotter water consumed
less of it.
The warm-water group lost roughly 3% of body weight due to
the desert-like circumstances and the reduced water intake, which raised their
risk of being dehydrated.
In contrast, those who drank the chilly water raised their
rate of consumption by 120%, reducing their risk of dehydration.
7: DRINKING COLD WATER FIRST THING IN THE MORNING SPEEDS UP
Some claim that drinking a glass of cold water speeds up
your metabolism, which aids in weight loss.
Although, there seems to be some debate regarding this
Although one study found that drinking water at 37°F (3°C)
increased calorie burn by 5%, this was thought to be a little gain because cold
water was predicted to have a greater impact on calorie burn.
However, the researchers questioned the ability of cold water
to promote weight loss.
Additionally, another study looked at whether the body would expend more calories when water was heated from 59°F (15°C) to 98.6°F (37°C).
It came to the conclusion that warming the water from 71.6°F
to 98.6°F (22°C to 37°C) was responsible for around 40% of the thermogenic
impact of drinking cold water; however, this only accounted for about 9 calories
They believed that water's impact on metabolism was substantial
regardless of temperature.
There isn't enough evidence to support or refute either
theory of whether hot or cold water is preferable.
No matter how hot or how chilly it is, drinking water has
many positive health effects. The health benefits of drinking it first thing in
the morning don't appear to be enhanced.
Water plays an important role in many internal processes,
such as delivering nutrition and oxygen to cells, controlling body temperature,
lubricating joints, and shielding organs and tissues.
There is no evidence to back up the idea that drinking water
on an empty stomach will have additional benefits, even if you might experience
minor dehydration at certain periods of the day.
It doesn't really matter if you drink a glass of water in
the morning or at any other time of the day, as long as you make up for your
body's water losses.
Simply be sure to stay hydrated by sipping water anytime you
have a thirst.
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