What you do in the morning can set the tone for the rest of your day, so why not incorporate healthy habits? Don’t worry if you don’t have an hour or more to spend on an extensive morning wellness routine. Dietitians agree that simply drinking a glass (or two) of water first thing in the morning can make a big difference.

“Starting your day with a glass of water is a small but powerful habit. It helps rehydrate you, kick-starts your metabolism, supports digestion and can even improve energy and focus. This simple step sets a healthy tone for the rest of the day and helps you feel more alert and refreshed before things get busy,” says Sarah Nash, M.S., RD, LDN. Here, dietitians explain the health benefits of hydrating in the morning and share tips for improving your morning hydration.

Health Benefits of Hydrating in the Morning

You’ll Counter Nighttime Dehydration

Chances are, when you wake up, it’s been at least a few hours since you’ve had anything to drink. “After hours without fluid, your body (and brain!) are craving it,” says Alexandria Hardy, RDN, LDN, of Pennsylvania Nutrition Services. 

If you’re out of touch with your thirst signals, you may not even think to drink water when you wake up. However, it’s important to replenish the fluids lost during sleep. “While we sleep, we lose water from sweating and breathing. That’s why it’s important to refill our tank in the morning!” says Stacy Roberts-Davis, RD, LDN, owner of Flavorful Nutrition LLC.

It’s even more important if you didn’t hydrate well the day before. “If you didn’t drink enough water the day before, you might wake up dehydrated,” says Roberts-Davis.

You May Be More Alert

“Drinking water first thing can help your body wake up and start your day feeling good,” says Roberts-Davis. Studies show that hydration is closely linked with cognitive function. For example, one study found that participants with a lower hydration status also had a greater decline in their cognitive function over a two-year period.

“Many of my clients report feeling more alert and focused just by hydrating early, and that’s before coffee!” says Shelby Becker, RD.

You May Notice Digestive Benefits

One of the many functions of fluids is promoting healthy digestion. Your body needs fluids to soften stool and make it easier to pass. It works hand-in-hand with fiber to do just that. Especially if you struggle with constipation, you may notice digestive benefits from adding a glass of water to your morning routine.

You May Have a Lower Risk of Kidney Stones

“Hydration helps ensure proper kidney function and aids in preventing kidney stones,” says Beverly Garden, RD, LDN. Your kidneys need water to remove waste through your urine. If there’s too little water, the waste may collect in your blood and be unable to reach your kidneys. It’s also more likely that certain substances will crystallize in your kidneys, forming kidney stones. In fact, studies show that drinking more fluids is linked with reduced risk of kidney stones.

You May Have Lower Blood Pressure

Drinking water in the morning may also help lower blood pressure. One study examined the benefits of adding about 18 ounces of water upon waking and another 18 ounces before bed. It found that this hydration regimen (which added up to about 2 liters of total fluid per day) led to a decrease in blood pressure. Why? Drinking more water helps remove excess sodium, alters hormones involved in blood pressure management and makes it easier for blood to flow through your blood vessels.  

Tips for Improving Your Morning Hydration

Even if it seems simple, we know that it’s not always easy to adopt a new healthy habit. Dietitians shared a few easy strategies for improving your morning hydration:

• Keep Water on Your Nightstand: “Keep water handy at your bedside. Then, drink 8 to 16 ounces right away before even getting out of bed,” suggests Garden. This can help you remember to hydrate before you get busy preparing for your day. 
• Pair It with Another Habit: Pairing a new habit with an existing one may make it easier to adopt, like pairing a glass of water with your morning medications or supplements. “Many pills actually require a full glass of water to be absorbed properly in the body. By drinking a full glass when you wake up, you are aiding in your daily water intake as well,” says Alyssa Smolen, M.S., RDN, CDN, a media and community dietitian. Don’t take pills in the morning? Challenge yourself to finish a glass of water before your coffee brews, or sip on herbal tea as you read the morning news.
• Don’t Overlook Other Sources of Hydration: “Whether it’s hot tea, a green smoothie or a tall glass of water, starting your morning strong with hydration is key,” says Hardy. Notice that it doesn’t only have to be water. Incorporating other drinks, like herbal tea or smoothies, into your morning can help hydrate you at the start of your day. Also keep in mind that incorporating water-rich foods at breakfast also counts toward your hydration needs.

The Bottom Line

Adopting healthy morning habits doesn’t have to be time-consuming. In fact, dietitians agree that the healthiest habit to start before 9 a.m. is simply hydrating. Starting your day off with a glass of water may counter nighttime dehydration, promote alertness, support healthy digestion and blood pressure and lower your risk of kidney stones. If you don’t love water, try a smoothie or a cup of herbal tea. To meet your overall fluid needs, be sure to keep your hydration up throughout the rest of the day, too!