Why you should drink water as soon as you wake up

When we sleep, our bodies naturally fast, which makes us a little dehydrated when we wake up. We still lose water when we sleep through our breath and sweat. This shortage of fluids could make it tougher for us to complete physical and cerebral work. After you wake up, drinking water helps you recover back the fluids you lost, boosts up your metabolism, and is good for your health in general. What does science say about the benefits of drinking water first thing in the morning?1. Putting back fluids and electrolytes that have been lost We sweat and breathe at night, which makes us a little dehydrated. This can make you sleepy, slow down your mind, and make you less able to do things physically. Scientific evidence: A study by Jéquier & Constant (2010) showed that not getting enough sleep might make it hard to focus, recall things, and feel good. Drinking water soon after you get up can help you feel more awake all day and reverse these effects. 2. Making metabolism work faster Drinking water on an empty stomach could speed up your metabolism. This effect is called thermogenesis, and it helps your body burn more calories while it digests and absorbs water. The method can boost energy utilization by about 30% for up to 40 minutes. Scientific evidence: A research by Boschmann et al. (2003) found that drinking 500 ml of water will speed up your metabolism by 30% in 30 to 40 minutes. This means that drinking water in the morning can help your body burn more calories throughout the day. 3. Helping with detoxification and digestion Water is particularly important for digestion because it helps move food and waste through the intestines. It also helps the kidneys perform better by getting rid of toxins that build up while you sleep. Scientific evidence: A study by Popkin et al. (2010) found that drinking adequate water helps food flow through the intestines more easily, which helps with digestion and regular bowel movements. Drinking enough water also helps the kidneys perform correctly, which helps the body get rid of pollutants. 4. Controlling your mood and making your brain work better After a night of sleep, the brain loses water, which could make you feel bad and make it harder for you to think effectively. Being even a little dehydrated can make it hard to concentrate, make you less alert, and make you forget things. Scientific evidence: Ganio et al. (2011) discovered that slight dehydration might deteriorate mood and cognitive performance. Drinking water shortly after you wake up helps you rehydrate and makes your brain work better, which is a nice way to start the day. 5. Stopping headaches and being weary If you don't drink enough water, you could get weary and have headaches. Rehydrating first thing in the morning helps keep your fluids in balance and stops these symptoms from developing. Scientific evidence: Benton (2011) claims that headaches and weariness are directly related to not drinking enough water. Drinking water first thing in the morning will help you prevent these symptoms and give you the energy you need to go through the day. Try these methods to make the most of drinking water in the morning: * Drink 1–2 cups (250–500 ml) of water shortly after you wake up to make up for the fluids you lost. * Don't drink sugary or caffeinated drinks in the morning because they can make you even more thirsty. * Choose water that is at room temperature or slightly warm. It is gentler on the stomach and helps with digestion. If you work out a lot, drink additional water afterward to stay hydrated. For most people, it's excellent for them to drink water first thing in the morning. But for some health concerns, it might be best to be careful: 1. Kidney difficulties: People with kidney difficulties, such as chronic kidney disease (CKD), may need to drink less water. They should ask their doctor how much water they should consume. 2. Heart problems: If you have heart failure or another heart disease, consuming too much fluid might make your heart and lungs work harder. It is vitally important to follow your doctor's recommendations about drinking enough water. 3. Stomach problems: If you have acid reflux or have had gastritis in the past, drinking a lot of water just after you get up may make your symptoms worse. Sometimes, it's best to wait to drink water or to take fewer sips. 4. Edema or fluid retention: People who have edema or fluid retention may need to be careful about how much water they consume because drinking too much water too fast could make the swelling worse. You should always talk to your doctor or nutritionist if you're worried about how much water is good for your health. Older adults have a specific problem with dehydration, on top of the usual problems with hydration. Silent dehydration is more common in older adults, which means that the indicators of dehydration aren't usually obvious right away. Older people may not feel thirsty even when they are dehydrated because their bodies' thirst processes have changed. This can make you less mentally sharp, put you in a poor mood, and make you less active, which is especially harmful for older people. Silent dehydration can be very scary because it doesn't always display the obvious signs, such a dry mouth or feeling dizzy. Older persons who are dehydrated may feel confused, weak, and have problems concentrating. Because of this, caregivers and medical staff need to make sure that older individuals are always getting adequate fluids, even if they don't declare they are thirsty. Drinking water shortly after getting up helps with many vital body functions, including metabolism, digestion, brain function, and general wellness. If you drink enough water in the morning, you won't get dehydrated, your mind will be clearer, and your body will naturally get rid of toxins. You might notice health benefits immediately away, both in the short term and the long term, if you make this simple habit a part of your everyday life. But if you have specific health issues, it's very important to talk to a doctor about how much water you should drink.Charu Dua, Clinical Nutritionist, Amrita Hospital, Faridabad