Drinking Water First Thing After Waking

Why Drinking Water First Thing in the Morning Matters

Drinking a glass of water first thing after waking up is a simple yet powerful habit. As we age, hydration plays a larger role in maintaining energy, digestion, and even cognitive clarity.

While you sleep, your body loses water through breathing and sweating. After 6–8 hours, you naturally wake up slightly dehydrated. Starting your morning with a glass of water helps restore fluid balance, supporting circulation, joint lubrication, and organ function.  Your brain is about 75% water. Dehydration can cause headaches, poor concentration, and mood changes. Morning hydration helps maintain focus and mental sharpness throughout the day.

Water first thing in the morning gives your metabolism a gentle “kickstart.” Even mild dehydration can slow metabolism and make you feel sluggish or foggy. Water helps your cells absorb nutrients and oxygen more efficiently, increasing energy levels naturally.  Hydration helps regulate blood pressure and supports kidney function, reducing strain on both.

How to Build a Simple Morning Hydration Habit

Step 1 - Start slow if you’re not used to it

Begin with about half a glass (4 oz) and gradually increase to a full 8–10 oz as your body adjusts.

Step 2 - Use room-temperature or slightly warm water

Cold water can cause mild stomach discomfort for some older adults, especially those with acid reflux or sensitive digestion.

Step 3 - Sit while you drink

This helps prevent dizziness, especially for people who experience low blood pressure or morning lightheadedness.

Step 4 - Add a touch of lemon (optional)

A squeeze of lemon can aid digestion and add flavor if you don’t like plain water. Avoid it if you have sensitive teeth or acid reflux.

Step 5 - Take medications afterward, not before

Water first, then your morning medications (with more water if needed). This allows your body to rehydrate before processing any medicine.

Step 6 - Follow with gentle movement

After drinking, take a few minutes to stretch, breathe, or walk—helping your body absorb and circulate fluids.