Why You Should Drink Water on an Empty Stomach Every Morning: 10 Science-Backed Benefits

Monica Saxena | Wellness Blogger| Certified in Holistic Health & Nutrition | Fully Accredited Professional Nutritionist |

Water is essential for our life, health and wellbeing. It is the most important thing needed by our body to function smoothly. So how much water do you drink? Is there a set time when you drink water?

“Drink water first thing in the morning.” You may have heard this advice countless times from doctors, nutritionists, wellness coaches, or even your grandmother. While it may sound like an oft-repeated simple habit, drinking water on an empty stomach right after waking up is a far more powerful thing than most people realise.

Our bodies are made up of nearly 60–70% water, and every cell, tissue, and organ depends on water. After a cycle of 6–8 hours of sleep, the body is naturally dehydrated through various processes, including respiration, perspiration, and fasting at night. By starting the day with water, you not only rehydrate your system but also unlock a cascade of positive effects that reboot your body. By drinking water first thing in the morning, you can improve digestion, detoxification, metabolism, skin health, immunity, and even brain function.

In this article, we will find out the science, traditions, health benefits, and practical tips behind this ancient yet scientifically validated practice. Let us explore why making this one small change in your morning routine can transform your overall well-being.

The Science of Morning Hydration

The body requires hydration all the time; if it gets dehydrated, it leads to multiple complications. This is important to know that when we sleep, the body goes into repair and recovery mode. Cellular processes work overnight to repair tissues, remove waste, and balance hormones. All of these functions require water. However, since we don’t drink during sleep time, our bodies lose fluids through these functions. Water is lost by our body during sleep time due to the following processes:

Breathing (water vapour exhalation): While we sleep, every breath we exhale carries tiny amounts of water vapour. Over 6–8 hours, this continuous loss of moisture contributes significantly to morning dehydration.

Sweating: Even when we don’t feel hot at night, the body regulates temperature through perspiration. This invisible sweat during sleep gradually reduces our water reserves.

Digestion: Overnight, the body continues to process food and repair tissues, which consumes water for enzymatic and metabolic activities. This subtle use of fluids further lowers hydration levels by morning.

This results in mild dehydration by morning. Mild dehydration may sound harmless, but even a 1–2% drop in body water can impact early morning energy level, mental clarity, and physical performance.

On the other hand, drinking water first thing in the morning has many positive health impacts as it helps the body to:

Restores fluid balance: After 6–8 hours without water, your body is mildly dehydrated. Drinking water first thing replenishes lost fluids and brings your system back into balance.

Jumpstarts metabolism: Morning hydration activates your body’s calorie-burning processes, giving your metabolism a healthy boost to start the day with energy.

Flushes toxins accumulated overnight: As the liver and kidneys filter waste during sleep, water helps wash out those toxins in the morning, preventing buildup and fatigue.

Prepares the digestive system for breakfast: A glass of water wakes up the digestive tract, stimulates bowel movement, and primes the stomach for better absorption of nutrients from your first meal.

In essence, water acts as your body’s natural reset button every morning.

10 Positive Impacts of Drinking Water on an Empty Stomach

1. Boosts Metabolism and Aids Weight Management

Water is required first thing in the morning, but each person has his/her own capacity to drink water early in the morning. Studies show that drinking 500 ml of water in the morning can increase metabolic rate by up to 30% for the next 60–90 minutes. This is called the “thermogenic effect” that helps the body burn calories more efficiently.

For those aiming to manage weight, morning hydration is useful in preventing unnecessary snacking by reducing false hunger signals, which are often just thirst in disguise.

2. Flushes Out Toxins

While you sleep, your internal organs, like the liver and kidneys, work hard whole night to filter out toxins from your body. Drinking water in the morning is just the right thing you can do for your body. As water on an empty stomach acts like a cleansing agent, it flushes out the internal waste through urine and bowel movements. This is a simple detox mechanism for your body that helps reduce bloating, keeps the skin clear, and supports long-term liver health.

3. Improves Digestion and Prevents Constipation

For those who suffer from digestive issues or have chronic constipation, water is the first thing in your internal system that helps activate the colon and smoothens bowel movement. Starting the day with a glass of warm water is best to stimulate the movement of the intestines; in this process, it prevents constipation and cleans your gut. This improves nutrient absorption throughout the day.

4. Enhances Brain Function and Focus

Our brain is made up of nearly 75% water, which means even your slight dehydration state can slow down your brain’s activity and lead to headaches as well as overall tiredness. When you wake up after several hours, your body is without water and in a kind of dehydrated state; at this time, the brain cells may not function at their full potential. Drinking water in the morning restores hydration, improving the communication between brain cells and enhancing mental clarity due to boosted brain functioning. It also helps regulate your mood, reduces the risk of headaches, and improves memory retention. Studies have shown that people who stay hydrated tend to have better concentration and faster cognitive responses. By simply starting your day with water, you give your brain the essential fuel it needs to kickstart the day while staying sharp and focused throughout the day.

5. Keeps Skin Glowing and Youthful

How much water you drink is reflected in your skin. So, for that smooth, clear and radiant skin, hydration is required. Our skin cells require consistent hydration to maintain their elasticity and firmness. When you drink water on an empty stomach, it directly benefits your skin health too, as it helps flush out toxins that can clog pores and cause acne or dull skin. Proper hydration also supports collagen production, which is essential for preventing fine lines and wrinkles on your skin. By keeping the skin moisturised from within, water reduces dryness and promotes a natural and healthy glow. Over time, this daily habit can slow down signs of premature ageing and keep the complexion radiant. In short, a glass of morning water acts like an internal skincare routine that works 24/7.

6. Supports Kidney and Bladder Health

The kidneys work as natural filters of our body, removing waste and excess minerals from the blood. During the night, when the body is dehydrated, the urine becomes more concentrated, which can increase the risk of kidney stones and infections. Drinking water first thing in the morning dilutes the urine, making it easier for the kidneys and bladder to function smoothly. It also flushes harmful bacteria out of the urinary tract, reducing the chances of urinary tract infections (UTIs). For people prone to kidney issues, this habit is especially protective. Over time, consistent hydration keeps the kidneys healthy and prevents painful complications.

7. Protects Heart Health

Your heart pumps about 2,000 gallons of blood daily, and this process depends heavily on hydration, that is, water consumption. As dehydration can thicken the blood, making it harder for the heart to circulate oxygen and nutrients through it. Drinking water in the morning improves blood viscosity and circulation, reducing unnecessary strain on the heart. Many studies have even suggested that morning hydration may help lower the risk of hypertension and cardiovascular problems. It also stabilises heart rate and blood pressure after the body transitions from a resting state during sleep to an active state after waking up. By keeping your heart supported in this way, morning water sets a healthy practice for the entire cardiovascular system.

best heart health measures

8. Strengthens Immunity

A strong immune system relies on a well-functioning lymphatic system, which is composed largely of water. Overnight, your body works hard to repair tissues and fight off potential infections, which uses up a portion of your water reserves, making it dehydrated. Drinking water in the morning replenishes your lost water reserves and supports the smooth flow of lymph, enabling immune cells to circulate efficiently. Hydration also helps maintain the protective barriers in the nose, throat, and digestive tract that block pathogens. When practised daily, this simple habit strengthens your body’s natural defence against common colds, flu, and other illnesses. In short, morning hydration is actually a no-cost immunity booster.

9. Helps Maintain Liver and Gut Health

Your liver is your body’s detox powerhouse, continuously breaking down all the toxins and processing nutrients. For these processes to run smoothly, your liver requires adequate hydration. Drinking water on an empty stomach aids in flushing out metabolic waste that accumulated overnight in your body, giving your liver a lighter workload to do. At the same time, water supports the gut by activating beneficial bacteria, which are essential for healthy digestion and nutrient absorption. This not only improves digestion but also boosts immunity. By combining liver support with gut nourishment, morning hydration lays the foundation for long-term wellness, which is essential for carrying out your daily tasks with zest.

10. Reduces Morning Fatigue and Improves Energy

Most of us generally wake up feeling sluggish, assuming that we need a hot cup of tea or coffee to energise ourselves. In reality, this grogginess often comes from mild dehydration we face after staying hours without water. Drinking water first thing in the morning replenishes oxygen supply in the blood and improves blood circulation, which naturally increases our energy levels. Unlike caffeine, which can cause jitters or crashes, water provides clean and steady energy flow. Water also activates brain function and wakes up the muscles, preparing you for your physical and mental tasks ahead. This simple step ensures you start your day refreshed and energised, without relying on stimulants.

Why It Is Necessary – The Biological Perspective

Drinking water on an empty stomach in the morning is not just a wellness trend but a biological necessity which needs to be practised by everyone. After six to eight hours of sleep, the body is naturally dehydrated because it continues to lose fluids through breathing, sweating, and the ongoing work of digestion and cellular repair. This fluid loss, although not very significant but affects blood circulation, brain performance, and metabolic efficiency of your body.

Drinking a glass of water upon waking instantly restores hydration levels, balances electrolytes, and supports blood flow, helping you feel more alert and energised. It also activates the digestive system, softens stool, stimulates bowel movement, and prepares the stomach lining to absorb nutrients from your first meal. At the same time, morning water acts as a cleansing agent for the gut and kidneys, flushing out toxins that have accumulated overnight and reducing the strain on the liver. By replenishing cells, aiding detoxification, and priming the body’s vital systems for the day, this simple ritual fulfils essential biological functions that no other food or drink can replace.

How Much Water Should You Drink in the Morning?

Though there is no set target, as it is early morning hydration and it depends completely on your body's requirement. The ideal amount of water to drink in the morning, according to most health experts, is 250–500 ml (one to two glasses) right after waking up. This quantity is enough to rehydrate the body after a night of fluid loss without overwhelming the stomach or kidneys. Drinking too little may not provide the full benefits of detoxification and digestion, while drinking too much at on go can cause bloating, electrolyte imbalance, or unnecessary strain on the kidneys.

A good approach is to begin with one glass, wait a few minutes, have a little stroll, and then have another if you feel comfortable. Over time, this habit becomes easier, and your body will naturally signal how much it needs. While drinking water every morning, the key is to be consistent, and moderation is far more beneficial than overloading occasionally.

Best Practices – The Right Way to Drink Water in the Morning

1. Warm vs. Cold Water

The temperature of the water you drink in the morning makes a difference. Cold water can shock the digestive system and slow down metabolism temporarily, especially if consumed on an empty stomach. In contrast, warm or room-temperature water relaxes the stomach muscles, stimulates digestion, and supports detoxification. Ayurveda strongly recommends starting the day with lukewarm water because it balances internal energy and gently awakens the body. If you find plain warm water bland, you can infuse it with lemon or ginger for added taste and benefits.

Benefits of warm water

2. Plain, Lemon, or Honey Water

While plain water works perfectly, adding lemon or honey can amplify the benefits. Lemon water provides a natural dose of vitamin C, boosts immunity, and helps in cleansing the liver. Honey adds antioxidants and natural sweetness, making the drink more enjoyable while giving a mild energy lift. Together, warm water with lemon and honey is often called a natural detox drink, helping to burn fat, improve skin health, and fight inflammation. However, avoid adding sugar, as it negates these benefits. Choosing between plain and enhanced water depends on your health goals and taste preferences.

3. Sitting vs. Standing While Drinking

Though it may seem like a small detail, posture plays a role in how your body absorbs water. Drinking while sitting allows the water to pass smoothly through the digestive system and helps in the proper hydration of tissues. Standing and gulping down water quickly may disturb the balance of electrolytes and strain the kidneys. Sitting also encourages you to sip slowly instead of swallowing large amounts at once, which aids absorption. This mindful approach transforms a simple act into a calming, health-boosting ritual.

4. Timing Before Breakfast

Drinking water on an empty stomach works best if you wait at least 20–30 minutes before eating breakfast. This gap allows the water to get absorbed fully, cleanse the digestive tract, and prepare the stomach for nutrient breakdown. Eating immediately after drinking may dilute digestive juices, affecting nutrient absorption. Many wellness experts recommend using this 20-minute window for light stretching, yoga, or meditation. By syncing water intake with mindful morning practices, you create a routine that nourishes both body and mind.

6. Avoiding Common Mistakes

Some people make errors that reduce the effectiveness of morning hydration. For instance, drinking only tea or coffee instead of water can worsen dehydration, as caffeine acts as a diuretic. Others may gulp down ice-cold water, which hinders digestion and slows the metabolism. Another mistake is skipping morning water altogether and only drinking during meals, which is not enough for the body’s needs. By being mindful and avoiding these pitfalls, you can ensure your morning hydration ritual works at its full potential.

Cultural Practices Regarding Morning Hydration

The habit of drinking water first thing in the morning is not new asit has been part of traditional health practices across cultures for centuries.

In Ayurveda, this ritual is known as Ushapana, which recommends drinking a glass of warm water at sunrise. According to Ayurvedic principles, warm water helps flush toxins (ama), balances the doshas, and stimulates digestion, setting the tone for good health throughout the day.

Japanese water therapy has gained global recognition, where it is advised to drink four glasses of water immediately upon waking, even before brushing the teeth. This practice is believed to cleanse the digestive tract, improve metabolism, and promote longevity.

Traditional Chinese Medicine recommends drinking warm water in the morning to balance Qi (energy flow), support kidney function, and harmonise internal organs.

Ancient Greek and Roman cultures treated water as a valued natural cleanser and energiser before meals.

These age-old traditions, though rooted in different philosophies, share one common belief: that beginning the day with water restores balance and strengthens the foundation of health. Modern science now validates these practices, proving that what our ancestors discovered intuitively holds true even today.

Who Should Be Careful?

While drinking water on an empty stomach is generally safe and beneficial for most people, certain individuals need to be cautious before starting this practice.

Those with kidney problems or who are on dialysis may require strict fluid restrictions, as excess water can put additional strain on their kidneys.

Similarly, people with congestive heart failure need to monitor fluid intake carefully to avoid fluid buildup in the body, which can worsen their condition.

Individuals with hyponatremia (low sodium levels in the blood) should also avoid consuming large amounts of water at once, as it can further dilute sodium and create dangerous imbalances.

For such cases, the quantity and timing of water intake should be guided by a doctor’s advice. For healthy individuals, however, drinking a moderate amount of water in the morning is a safe and highly beneficial habit.

Conclusion

Drinking water on an empty stomach every morning is one of the simplest yet most powerful health habits. It rehydrates, detoxifies, improves digestion, boosts metabolism, supports the skin, brain, and heart, and lays the foundation for overall wellness. It costs nothing, takes less than a minute, and offers unlimited benefits to your health that no supplement or health trend can match.

Every morning, before your coffee or breakfast, start with a glass of water—your body will thank you for years to come.