SHOULD WE DRINK WATER RIGHT AFTER WAKING UP?

Water is essential to life and your body needs water to function properly.

One study suggested that if you want to be healthier, you should drink water in the morning.

However, you may be wondering if the time of day really makes a difference when you drink water at the right time?

WATER IS NEEDED FOR YOUR BODY

About 60% of your body is composed of water.

It is also considered an essential nutrient, meaning that your body cannot produce enough of it through your metabolism to meet your daily needs.

Therefore, you need to get it through food and especially drinks, to make sure your body works properly.

All organs and tissues depend on water, and water plays many roles in your body, including:

• Transporting nutrients: Water allows blood circulation, transporting nutrients to your cells and removing waste from them.
• Temperature regulation: Due to the large heat capacity of water, it limits changes in body temperature in both warm and cold environments.
• Lubricate the body: Water helps lubricate joints and is an essential component of the lubricating fluids in your body, including saliva and the lining of the stomach, intestines, respiratory and urinary tract.
• Shock Absorption: Water acts as a shock absorber, protecting your organs and tissues by helping to maintain cell shape.
• Your body loses water daily through sweat, breathing, urine, and bowel movements. These are called water outlets.

If you don't drink enough water during the day to make up for this loss, it can lead to dehydration, which causes many health problems.

This system is called water balance and implies that the inlet water must equal the outlet water to avoid dehydration.

DRINK WATER WHEN HARD

Some people believe that drinking water in the morning after waking up has health benefits.

Here are some of the common arguments behind this claim and what science says about them.

Myth 1: Drinking water right after waking up helps rehydrate the body.
Because urine tends to be dark in the morning, many people believe that they wake up dehydrated from lack of water during bedtime.

Many studies have determined that urine samples from the first time in the morning are more concentrated - resulting in a darker color, which is often considered a sign of dehydration.

One study in 164 healthy adults analyzed fluctuations in hydration levels and water intake. It determined that water intake was higher during the first 6 hours after waking. However, their hydration levels do not reflect this increased water intake.

Although urine is lighter in color, it does not mean that we are sufficiently hydrated. That's because drinking a lot of water can dilute the urine, making it lighter or more clear - even if dehydration is present.

Conversely, a darker morning urine color is not necessarily a sign of dehydration. It's simple because you don't consume any liquid overnight.

When your body is dehydrated, it uses the sense of thirst to ensure that you rehydrate.

Claim 2: A glass of water before breakfast reduces your calorie intake throughout the day

Much evidence shows that consuming plenty of water helps reduce your daily calorie intake, as it increases your feeling of fullness.

While water can make you feel fuller, this effect doesn't just apply to drinking water before breakfast.

One study found that drinking water before breakfast reduced the number of calories in the next meal by 13%. Even so, another study found similar results when participants drank water 30 minutes before lunch.

Claim 3: Drinking water in the morning helps to lose weight

The relationship between water and weight loss is partly due to its thermogenic effect, that is, the energy required to warm cold water in the digestive tract after consumption.

Studies show that water-induced thermogenesis is capable of increasing the body's metabolic rate by 24–30% in adults and the effects last for about 60 minutes.

Another study also determined that increasing your daily water intake by 1.5 liters burns 48 extra calories. Over 1 year, this total burned about 17,000 more calories or about 2.5 kg of fat.

While this claim seems to be supported by scientific research, there is no evidence that this effect is limited to water intake in the morning.

Claim 4: Drinking water after waking up improves mental performance

Dehydration can decrease mental performance, making it harder to complete tasks, such as remembering or learning new things.

Research shows that mild dehydration corresponding to 1–2% of body weight can negatively affect alertness, concentration, short-term memory, and physical performance.

However, the effects of mild dehydration can be reversed by replenishing lost water.

Claim 5: Drinking water in the morning helps 'remove toxins' and improves skin health

Another popular belief is that drinking water in the morning helps your body "toxins out".

Your kidneys are the main regulator of fluid balance, and they need water to remove waste from your blood.

However, the kidneys' ability to remove a certain substance from the body is determined by how much of that substance is present, not by how much water you drink or your schedule.

If a substance is present in quantities greater than the kidneys can process, they will produce large amounts of urine. This is called osmotic diuresis and is different from water diuresis, which occurs when you drink too much water.

There are also claims that drinking water promotes skin health. Given that your skin is about 30% water, drinking it in the morning is said to minimize acne and give skin a dewy look.

Although severe dehydration can reduce skin firmness and cause dryness, there is a lack of evidence to support this claim.

Claim 6: Drinking hot water in the morning is best

Another popular opinion is that you should choose hot or warm water instead of cold water when you wake up, as it can calm your body.

For example, warm water can be beneficial for digestion in people who have trouble digesting food and liquids from the esophagus to the stomach.

However, older studies have found that drinking warm water can interfere with hydration.

With desert-like conditions, the reduction in water consumption resulted in a loss of about 3% of body weight in the warm water group, increasing the risk of dehydration.

In contrast, those who drank colder water increased their absorption rate by 120%, reducing the risk of dehydration.

Claim 7: A glass of cold water in the morning kickstarts your metabolism

Some people think that a glass of cold water will activate your metabolism, thereby helping you lose more weight.

Although one study found that drinking water at 37°F (3°C) increased calories burned by 5%, this is considered a minimal increase, as cold water affects how many calories you burn. fire is expected to be higher.

Therefore, researchers doubt the ability of cold water to aid weight loss.

Furthermore, another study analyzed whether the body burned extra calories when warming drinking water from 59°F (15°C) to 98.6°F (37°C).

It concluded that about 40% of the thermogenic effect of drinking cold water was due to warming the water from 71.6°F to 98.6°F (22°C to 37°C) and only burning about 9 calories.

When it comes to preference for hot or cold water, there is not enough evidence to confirm or disprove this belief.