Why Drinking Water First Thing in the Morning Helps With Weight Loss—Plus an Easy Nutrient Boost
Plus discover whether it's better to sip it hot or cold
When it comes to weight loss, even the simplest habits can make a big difference. In fact, one of the easiest, yet sometimes overlooked, ways to support your goals is drinking water first thing in the morning. Not only does it rehydrate your body, it also keeps your energy levels up and boosts weight loss. What makes this habit so powerful? We turned to the experts to find out—and what they revealed might just inspire a new morning routine.
Drinking water first thing in the morning aids weight loss
If the first thing you do after opening your eyes is to stretch or grab your phone, you may want to rethink that routine and reach for a glass of water instead. Why? Your body is slightly dehydrated after a night of sleep, so drinking water shortly after waking can help “reboot” your metabolism, explains Helen Messier, MD, PhD, chief medical and science officer at Fountain Life.
She says it also helps support thermogenesis (your body’s heat production), which can modestly increase energy expenditure. Over time, this slight boost may contribute to overall calorie burn and support weight management efforts.
Woman's World Answers
It goes without saying that drinking water first thing in the morning isn’t enough to melt pounds on its own. Still, it does contribute to healthy weight loss by waking up your digestion and metabolism, flushing out waste and toxins and slightly suppressing your appetite, especially for people who often confuse thirst with hunger, says Catherine Gervacio, RND, a registered dietitian and nutrition consultant for WOWMD.
How soon should you drink water after waking up?
To maximize the health benefits of drinking water, try to sip it within the first 30 minutes of waking up. It doesn’t have to be a large amount—just one cup of water is enough—but be sure to have it on an empty stomach before your coffee, tea or breakfast.
While drinking a glass first thing in the morning is important, you should still continue to sip water throughout the day to maintain proper hydration and keep your metabolism humming. According to Dr. Messier, some studies show that drinking 16 oz of water in the morning can increase resting energy expenditure by up to 30 percent for about an hour. She also points out that increasing water intake promotes satiety and may reduce calorie intake when consumed before meals.
If you’re wondering how your body absorbs and uses water, it’s important to know that hydration and fluid balance are continuously maintained all day long. Still, “drinking water in the morning helps replenish the fluids lost overnight and supports alertness, digestion and kidney function early in the day,” she says.
Boost the benefits by drinking lemon water in the morning
Looking to add a little flavor to your morning sip while also ramping up the health perks? Try adding a squeeze of fresh lemon juice. “It adds flavor without calories so you’re more likely to drink water, and it stimulates digestion while also providing a boost in vitamin C,” says Gervacio.
As for whether you should sip your morning water hot or cold, it’s personal preference. “Warm water may be easier on the digestive system and more soothing for some people, but from a weight loss or metabolic perspective, both drinking cold water and warm lemon water are equally hydrating and offer similar modest benefits,” adds Dr. Messier.
The bottom line on drinking water in the morning
Staying hydrated is key for metabolism, mood, energy and it even improves mental performance. “Drinking water consistently throughout the day—starting in the morning—is a simple but powerful way to support long-term weight management and overall wellness,” says Dr. Messier.
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