You know that bleary-eyed, half-asleep moment when you roll out of bed and reach for your phone? That used to be me, too, until I began to start my day with a tall glass of water.

Imagine your body like a smartphone. You’ve had dozens of apps running all night, heart beating, lungs breathing, brain processing dreams, cells repairing. Even though you’re not actively using it, your body stays busy in the background. By morning, it’s low on charge and dehydrated. That’s because during sleep, your body still loses up to 1 litre of water through breathing, sweating, and even the drying effect of indoor air conditioning (FloWater, 2021). So, what happens when we wake up and reach for a glass of water before anything else? Turns out, a lot of great things.

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1. It Jumpstarts Your Metabolism and Helps with Weight Control

Ever heard of water-induced thermogenesis?  It’s basically your body reviving after drinking water. A 2003 study in the Journal of Clinical Endocrinology & Metabolism showed that drinking 500 ml of water increased participants' metabolic rate by about 30 per cent within 10 minutes. The effect lasted over an hour. Also, our brain often confuses thirst for hunger. A 2010 study published in Obesity found that people who drank water before meals consumed fewer calories and lost more weight over 12 weeks than those who didn’t. Before you rush to the kitchen at 8 a.m. thinking you are starving, try this: drink a glass of water. Your body might just be thirsty, not hungry.

Relates story: How to Boost Your Metabolism

2. It Helps Your Brain Wake Up and Focus

Let’s talk brain fog. You know those mornings when you can’t remember your own PIN? Your brain is around 75 per cent water. Even a small dip in hydration, just 1-2 per cent loss, can mess with memory and attention (Dent Institute, 2020). In a 2020 study published in the International Journal of Environmental Research and Public Health, young adults who drank water first thing performed better on memory and focus tasks than those who didn’t. Hydrating is like boosting your brain’s  WiFi. Suddenly, everything’s faster, sharper, and more connected. 

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3. It Lifts Your Mood and Eases Grumpiness

Let me confess something: I’m a little grumpy in the mornings. But I’ve noticed that when I drink water first, I feel lighter. Less moody. 

A 2014 study by PLOS ONE  found that people who increased water intake felt calmer and more positive, while those who drank less water actually became more anxious and tired. Just 200 ml of water can reduce the feeling of anger, fatigue, and thirst after waking up. One glass. That’s all. So next time you are about to snap at someone before breakfast, take a sip first; it might save your mornings and relationships.

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4. It Hydrates Your Skin from the Inside Out

Ever looked in the mirror and thought, “Wow, I look tired?” It could be your skin begging for hydration. While drinking water won’t magically erase wrinkles, it improves skin elasticity and texture, especially when your body is chronically dehydrated.

The skin is about 30 per cent water. In a 2018 study published in Clinical, Cosmetic and Investigational Dermatology, researchers found that participants who drank more water experienced visible improvements in skin hydration and smoothness. So, before reaching for another serum, try starting to take care from within. Your glow might just come from your glass.

5. It Supports Your Heart, Kidneys, and Joints

Your body relies on water to run everything, like oil in a machine. Starting the day with water helps your kidneys flush toxins, keeps blood pressure stable, and lubricates joints. A 2010 study by Nutrition Reviews noted that people who drank more water had a lower risk of kidney stones and better urinary tract health. A 2019 study by Nutrition Reviews also found that dehydration negatively affects cardiovascular function and blood pressure. Think of it like sending a you-got-this-signal to your heart and kidneys first thing in the morning.

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You don’t need fancy detox drinks or lemon elixirs. Just water. Keep a glass by your bed or in your kitchen. Sip it before you check your phone. And no, you don’t have to gulp down litres. Just one glass is a great start. Your brain, body, mood, and skin will quietly thank you.

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