Khaberni - Water is the basis of life and an essential element for the health of the body and mind, but in recent years, the habit of drinking water on an empty stomach in the morning as a daily health ritual is said to help improve digestion, cleanse the body of toxins, and boost energy.
But are these claims true from a scientific perspective? And does drinking water before eating actually provide distinct benefits to the body?
In this article, we will present to you the scientifically proven benefits of drinking water on an empty stomach, clarifying the cases in which one should be cautious about overindulging in water.
First: Why do doctors recommend drinking water in the morning?
• After hours of sleep, the body is in a state of relative dehydration due to the absence of fluid intake throughout the night.
• Therefore, the first glass of water in the morning rehydrates the body and reactivates vital organs such as the liver and kidneys.
• Water also helps stimulate the metabolism and improve blood flow, preparing the body to start the day energetically and actively.
According to medical studies published in nutrition and public health journals, drinking 300-500 ml of water upon waking can boost calorie burning by up to 30% within just one hour.
Second: Benefits of drinking water on an empty stomach (supported by science)
1. Improving digestion
• Water plays a crucial role in preparing the digestive system to receive food.
• Drinking it on an empty stomach stimulates the production of digestive juices and activates bowel movements, reducing the chances of constipation or bloating.
• Also, water helps cleanse the colon from food residues, making nutrient absorption more efficient.
According to a Japanese study published in 2019, drinking two cups of warm water in the morning improved bowel movement for participants by 25%.
2. Detoxification and liver purification
• The liver and kidneys are responsible for cleansing the body of toxins, and water is the primary medium that allows them to perform this function efficiently.
• Drinking water in the morning on an empty stomach increases blood flow to the liver and stimulates the kidneys to produce urine, accelerating the expulsion of accumulated waste during sleep.
• This process helps reduce inflammation and improves the health and appearance of skin and hair over time.
Research indicates that people who drink adequate amounts of water daily are 50% less likely to develop kidney stones.
3. Supporting weight loss and boosting metabolism
• Drinking water on an empty stomach is one of the simplest and most affordable ways to support weight loss.
• Water contains no calories, but temporarily fills the stomach, reducing hunger.
• Specifically, cold water helps increase the metabolic rate because the body expends energy to warm it to its internal temperature.
• In one study, people who drank two cups of water before their meals lost 40% more weight compared to others over 12 weeks.
4. Enhancing mental clarity and focus
• Dehydration, even by a minor percentage (1–2%), negatively affects brain functions such as memory, focus, and mood.
• Therefore, drinking water immediately after waking up rehydrates brain cells, improving mental alertness and performance throughout the day.
• Water also helps transport oxygen and nutrients to nerve cells more efficiently, positively reflecting on attention and mental activity.
5. Improving skin health and appearance
• One of the secrets to radiant skin is internal hydration.
• Drinking water in the morning helps improve skin elasticity and reduce the appearance of fine lines because it stimulates blood circulation and rids the body of toxins that may cause skin dullness.
• Specifically, warm water helps cleanse the liver and stimulate sweating, which enhances the renewal of skin cells.
Beauty tip: Add a few drops of lemon juice to your water in the morning to enhance collagen production and combat free radicals.
6. Strengthening the immune system
• Drinking water on an empty stomach helps activate the lymphatic system, which is responsible for removing bacteria and viruses.
• When the body is well-hydrated, white blood cells move more efficiently, increasing the body's ability to resist infections.
• That is why water is the first step in any natural regime to strengthen immunity or detox.
7. Aiding in hormonal balance
• Some recent research has indicated that drinking water regularly, especially in the morning, helps improve the balance of hormones responsible for energy, sleep, and mood.
• When the body is well-hydrated, the functions of the adrenal and thyroid glands improve, reflecting on overall activity levels.
Third: Are there any harms or warnings about drinking water on an empty stomach?
Despite its many benefits, excessive drinking of water in one go can lead to temporary problems such as bloating or indigestion, especially if water is consumed too quickly.
Also, individuals with kidney or heart issues should consult a doctor before increasing their fluid intake, as water retention in the body could exacerbate their condition.
It is always best to drink water gradually throughout the day, focusing on two cups in the morning about 15 to 30 minutes before breakfast.
Fourth: How to make drinking water in the morning a daily habit?
• Place a glass of water beside your bed to drink as soon as you wake up.
• Add slices of lemon, cucumber, or mint to enhance the flavor and increase the benefits.
• Use water-reminder apps, especially on hot days.
• Make the morning glass of water a part of your routine like washing your face or brushing your teeth.
• Drink water at a moderate temperature (not too cold) to avoid irritating the stomach.
Fifth: The difference between drinking cold water and warm water in the morning
• Cold water: Activates the body and burns calories, but may cause cramps for some people with a sensitive stomach.
• Warm water: Preferred for those who have digestive issues or bloating because it helps relax digestive muscles and stimulate bowel movement.
You can choose what suits you based on your body's nature and health needs.
You should know that:
1. Drinking water on an empty stomach is a simple habit, but it makes a significant difference in the health of the body and mind.
2. It not only provides hydration, but also supports digestion, detoxifies, boosts metabolism, and gives you mental and physical clarity to start your day actively.
3. Science confirms that this practice is indeed beneficial, as long as it is followed moderately and balanced.
4. Therefore, do not wait too long — make a glass of morning water the first thing to enter your stomach every day, and you will notice the difference within just a few weeks.
