Drinking water is essential for many bodily processes. These include nutrient transport to cells, temperature regulation, and joint lubrication. If a person replaces their usual morning drink with water, they may reap several health benefits associated with increased water consumption.
This article investigates what these benefits might be and how much scientific evidence there is for each of them. It will also go over different ways to flavor water and whether or not drinking water poses any risks.
1. To aid in weight loss
Some people believe that drinking water first thing in the morning can help them lose weight. A 2019 study, for example, found that increased fluid intake was associated with improved body composition in young adults.
Before the major meals, including breakfast
An older study from 2010Trusted Source discovered that drinking 500 milliliters (ml) of water before each meal for 12 weeks resulted in greater weight loss in middle-aged and older adults.
Researchers attributed this weight loss in part to the participants who drank water consuming less energy at meals. This means they ate less food than people who did not drink water before meals.
Thermogenesis is the process by which heat is produced. When a person drinks cold water, thermogenesis occurs to warm up the water entering the body, causing calories to be burned.
An older study from 2013 looked at the water intake of 50 girls with a BMI of 25 to 29.9 and a nutritious diet. It was discovered that after increasing their water intake to 500 ml three times a day for eight weeks, their body weight had decreased. The water was consumed before breakfast, lunch, and dinner. The weight loss was attributed to water-induced thermogenesis, according to the researchers.
These studies, however, cannot conclusively state that only water consumption resulted in weight loss. Furthermore, the findings do not necessarily imply that drinking water first thing in the morning promotes weight loss.
2. for optimal cognitive function
A 2016 study found that even mild dehydration can have negative effects on cognition. Water can affect cognition and mental performance. Reliable Reference
2019 Reflections Reliable Source investigated how drinking water affects mental capacity. Adequately hydrated study participants showed a trend toward enhanced cognitive performance. The study’s authors conceded, though, that their findings lacked statistical significance.
Participants in the study also drank water at regular intervals. This could imply that drinking water regularly throughout the day, rather than just in the morning, is necessary for optimal cognitive function. One more study conducted in 2019 found that dehydration negatively impacted short-term memory and focus in male college students. Once the subjects rehydrated, their ability to remember recent events and pay attention increased.
As a result, water consumption may be beneficial for those who want to improve their cognitive abilities, particularly first thing in the morning.
3. Mood Enhancement
Drinking water may also have a positive effect on one’s mood. A 2014 study discovered that increasing water intake improved moods in people who normally drank little water.
The same study discovered that when people who normally drank a lot of water reduced their water intake, they felt more thirsty, less contented, and had less calmness and positive emotions. A 2019 study also discovered that dehydration hurt mood, whereas rehydration improved mood and fatigue symptoms.
With this in mind, a person may wish to drink water throughout the day to reap long-term benefits to their mood.
4. Concerning the skin
Some people believe that increasing fluid intake can improve skin appearance and health. The skin contains approximately 30%Trusted Source water, which helps the skin stay plump while also improving elasticity and resilience.
An older study from 2015 discovered that increased water intake may have a positive effect on skin physiology — it appeared more hydrated, particularly in participants who typically drank less water.
According to a 2018 study, increasing water intake may improve skin hydration in the outer layer. The researchers did note, however, that it was unclear whether this would benefit older adults. Even adequate skin hydration, however, may not be enough to prevent wrinkles or offset the effects of the sun, genetics, or the environment. Drinking water throughout the day may thus help hydrate a person’s skin, but they may not notice significant changes in its appearance.
5. For additional bodily functions
Adequate water consumption is also essential for many bodily functions.
• Kidneys: Drinking water can assist the kidneys in removing waste from the body.
• Urinary tract: An older study from 2010 found that increasing fluid intake may help prevent urolithiasis, which occurs when stones form in the urinary tract.
• Cardiovascular system: According to a 2019 study, adequate water intake is required for proper cardiovascular system function. According to the study, dehydration and insufficient water intake hurt blood pressure regulation and vascular function. Water is a component of the lubricating fluid around the joints, which may help relieve joint pain.
Some of the potential risks of drinking water in the morning include:
Water toxicity can occur if a person consumes an excessive amount of water. This can impair brain function by causing confusion, nausea, and vomiting.
• Only drinking in the morning: If a person only drinks water in the morning, there is a chance that they are not getting enough water, which can lead to dehydration. Dehydration can cause a low mood and impaired cognition.
• Drinking flavored water: Some people may rely too heavily on sugared drinks to meet their daily water requirements. Flavored water and sweetened beverages, for example, have more calories than plain water. According to a 2016 study, people who drank more plain water were more likely to lose weight and eat fewer calories. Individuals could, however, drink fruit or herb-infused flavored water or sparkling water instead.
Drinking water in the morning may provide some health benefits, especially if a person substitutes water for another morning beverage.
However, many of the advantages of drinking water go beyond simply drinking it in the morning. An individual must stay hydrated throughout the day to maintain normal bodily function and avoid dehydration.
Flavored water may be beneficial for people who find it difficult to increase their water intake. With regular consumption, the additional ingredients may also provide additional health benefits.