Drinking a glass of water soon after waking up can be a healthy habit, but there is no need to consume a large amount of water at once, according to health research.
The body does not receive fluids during several hours of sleep, which can lead to mild dehydration by morning. Drinking water after waking up can help restore hydration and may support alertness, concentration and digestion.
Research has found that going without water for extended periods can affect cognitive performance. One study involving young people who had not consumed water for 12 hours found slower reaction times, greater fatigue and reduced performance in memory and attention.
However, water alone may not significantly improve tiredness if it is caused by insufficient sleep, stress or an underlying medical condition.
Adequate hydration may also support the digestive system. Water helps food and waste move through the digestive tract, while dehydration can contribute to constipation. Drinking enough fluids and consuming water-rich foods can help reduce the risk of constipation.
Although drinking water in the morning is not essential, it can be a good way to start meeting the body’s daily fluid needs. For most people, around 8 to 16 ounces (one to two glasses) can be a reasonable amount to start the day, while drinking excessive amounts at once is unnecessary and may cause discomfort.
Research also does not strongly support the idea that hot water significantly boosts metabolism or that cold water is harmful to digestion.
Drinking too much water can also be harmful, as excessive fluid intake can lower sodium levels in the blood and disrupt the body’s normal fluid balance.
For healthy individuals, drinking according to thirst is generally an appropriate approach. Pale-yellow urine is commonly considered a sign of adequate hydration, while darker urine may indicate that more fluids are needed.
People with heart or kidney conditions, or those who have been advised by a doctor to restrict their fluid intake, should follow their healthcare provider’s guidance on how much water to drink.
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