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Blog What is the first thing you do when you wake up in the morning? Coffee, tea or answer the phone? What about drinking a glass of water? Have you ever thought that your body is actually dehydrated during the night and your cells are waiting for moisture? Drinking water on an empty stomach is much more than just quenching thirst. During the night, while our body rests, metabolic activities continue, cells are renewed and toxins accumulate. In this process, our body, which does not take any fluid for an average of 6-8 hours, expects a restart when it wakes up in the morning. At this point, a glass of water drunk on an empty stomach is the most natural and effective way to prepare the body for the day.
Today, hygienic and clean water consumption is also of particular importance. Thanks to the water purificationdevices you use in your homes, you can crown your morning routine with healthy and high quality water. Drinking clean water, especially purified from chlorine and other additives in city water, maximises the benefits of drinking water on an empty stomach. So what is pure water and why is it important? Pure water is water that is purified from harmful microorganisms, chemicals and heavy metals and is in the most suitable state for human health. Consuming water of this quality in the morning supports your body’s daily detox process.
What are the Benefits of Drinking Water on an Empty Stomach?
Drinking water on an empty stomach as soon as you wake up in the morning is a health habit that has been practised in many cultures for centuries and supported by modern science. This practice, which is an indispensable part of the morning routine, especially in Japanese culture, acts as a natural trigger that activates all systems of the body. So why is drinking water on an empty stomach so effective? The body, which does not drink fluids for long hours during the night, wakes up in the morning with the highest water need. Water taken at this critical time not only quenches thirst, but also awakens the metabolism, prepares the digestive system and accelerates the elimination of toxins.
The main benefits of drinking water on an empty stomach are:
- Accelerates metabolism and supports weight control
- Stimulates the digestive system and prevents constipation
- Helps to remove toxins from the body
- Improves skin health and adds shine
- Strengthens the immune system
- Protects kidney and bladder health
- Supports brain function and provides mental clarity
- Balances stomach acid and reduces the risk of reflux
- Increases energy level
- Regulates blood circulation
Each of these effects of drinking water on an empty stomach is supported by scientific research. Below we will take a closer look at the details of these benefits, the mechanisms of action and the tangible changes in the body.
Accelerates Metabolism and Supports Weight Control
When you wake up in the morning, your metabolism is in night mode. The water you drink on an empty stomach wakes up your body and increases the metabolic rate. Research shows that drinking 500 ml of water on an empty stomach in the morning can speed up metabolism by about 24%. This effect lasts for about 60 minutes, during which time your body burns more calories.
For those who want to lose weight, drinking water on an empty stomach is particularly valuable. Water creates a feeling of satiety by filling the stomach a little. This naturally reduces the amount of calories you eat for breakfast. In addition, drinking water relieves the feeling of thirst, which is sometimes confused with hunger. It may be useful to drink a glass of water first and wait to see if your desire to eat during the day is actually due to your need for water.
Activates the Digestive System and Prevents Constipation
Your digestive system, which rested during the night, is reactivated with the water you take on an empty stomach in the morning. Water stimulates the peristaltic movements of the intestines, that is, it triggers intestinal contractions. This contributes to the formation of regular toilet habits.
Drinking water in the morning is especially important for those who have constipation problems. Water helps to soften the faeces and helps them to be easily expelled. Drinking warm or room temperature water can further strengthen this effect because warm water stimulates the intestinal muscles more effectively. According to some experts, drinking warm water on an empty stomach works like a natural bowel cleanser.
Helps Eliminate Toxins in the Body
Your body performs cell renewal and repair work during the night. In this process, metabolic wastes and toxins accumulate. Drinking water on an empty stomach in the morning makes it easier for the kidneys to excrete these toxins through urine.
Water supports the natural filter function of the kidneys. Adequate water consumption helps prevent kidney stone formation and reduces the risk of urinary tract infections. Especially in people who drink little water at night, the kidneys are full of toxins in the morning and water is needed to dilute these toxins.
For those who want to support the detox process, drinking water in the morning is the simplest and natural method. Drinking purified water, especially using a quality water purification filter, minimises the amount of toxins entering the body.
Improves Skin Health and Restores Radiance
Your skin is the most visible organ of the body that shows the level of hydration. Your skin that loses water during the night is more prone to dryness and paleness in the morning. Drinking water on an empty stomach keeps skin cells moisturised and contributes to your skin looking more vibrant for the rest of the day.
It is observed that acne and acne formation decreases in people who regularly drink water in the morning. This is due to the regular removal of toxins and nourishment of the skin from the inside. Water also maintains the elasticity of the skin and slows down the formation of fine lines and wrinkles.
For a bright and healthy skin, internal nutrition is as important as external care. Every glass of water you drink in the morning on an empty stomach helps to maintain your skin’s natural moisture balance.
Strengthens the Immune System
For your immune system to remain strong, the cells must function properly. Water ensures the proper functioning of the lymphatic system. The lymphatic system is a system that carries white blood cells in the body and plays a critical role in defence against infections.
Drinking water on an empty stomach in the morning protects the health of the lymph nodes and contributes to the immune system to work more actively. This habit is very useful for those who want to increase resistance to diseases, especially in winter.
Protects Kidney and Bladder Health
The kidneys are the body’s waste filtration plants. Drinking water on an empty stomach ensures that waste materials in the kidneys are diluted and more easily excreted. This helps prevent the formation of kidney stones.
Drinking water in the morning is especially important for people with bladder infections. Water facilitates the expulsion of bacteria accumulated in the bladder with urine. It is known that the frequency of urinary tract infections decreases in people with regular morning water drinking habits.
Supports Brain Functions and Provides Mental Clarity
Most of your brain is made up of water. The brain that does not get water during the night may experience mild dehydration in the morning. This is manifested by difficulty concentrating, mild headache and mental fatigue.
Drinking water on an empty stomach in the morning contributes to waking up your brain and increasing your mental performance. This habit is especially valuable for those who work in jobs that require intense mental work. Drinking water supports memory, attention and problem solving abilities.
Balances Stomach Acid and Reduces Reflux Risk
The acid level may increase in the stomach that remains empty during the night. Water drunk on an empty stomach in the morning helps prevent stomach ailments by diluting this excess acid. Especially for those with gastritis and reflux problems, drinking warm water has a soothing effect on the stomach.
Water also helps to protect the stomach lining. However, it should be noted that the water should not be too cold. Ice-cold water can cause stomach contractions and create a feeling of discomfort.
Increases Energy Level
Dehydration may be the reason why you wake up tired and sluggish in the morning. When the body is dehydrated, energy levels drop. Drinking water on an empty stomach provides a natural energy support by facilitating oxygen transport to the cells.
Drinking water before drinking coffee allows you to increase your energy in a more balanced and healthy way. Given the dehydrating effect of coffee, drinking water first helps you maintain your body’s water balance.
Regulates Blood Circulation
Water maintains the fluidity of the blood. When you drink water in the morning on an empty stomach, the blood becomes less dense and the heart pumps blood with less effort. This supports cardiovascular health and helps regulate blood pressure.
Drinking water in the morning is an important habit, especially for those who have blood pressure problems or those who pay attention to heart health. Regular water consumption protects vascular health and reduces the risk of blood clots.
How many glasses of water should be drunk on an empty stomach?
One of the most curious questions after learning the benefits of drinking water on an empty stomach: “How much water should I drink?” In fact, there is no single answer to this question because each individual’s water needs are different.
In general, experts recommend drinking 1 to 2 glasses (200-400 ml) of water as soon as you wake up in the morning. However, in some traditional practices, especially in Japanese water therapy, it is recommended to drink 4 glasses (about 640 ml) of water in the morning on an empty stomach.
Personalised Factors:
- Age: Young and active individuals may need more water.
- Body Weight: The water requirement per kilogram can be calculated.
- Physical Activity: People who do regular sports need more water.
- Climate Conditions: More water is required in hot weather.
- Health Conditions: In cases such as kidney disease, heart failure, etc., a doctor’s check-up is important.
The important thing is to listen to your body and start gradually. If you are not in the habit of drinking water in the morning, you can start with 1 glass and increase it over time. If you feel discomfort in your stomach, reduce the amount and take care to drink water more slowly.
What should be considered when drinking water on an empty stomach?
Although drinking water on an empty stomach is extremely beneficial, it is important to drink it in the right way. Otherwise, stomach discomfort or uncomfortable sensations may occur.
Water Temperature
The temperature of the water you drink on an empty stomach in the morning is very important. The ideal option is room temperature or warm water. Ice-cold water can create a shock effect on an empty stomach and cause stomach contractions. Warm water, on the other hand, awakens the digestive system more gently and triggers bowel movements.
Especially in winter, drinking warm water also helps to stabilise your body temperature. Those who use a hydrogen water purifier can add an extra benefit to their morning routine with both purified and hydrogen enriched water.
Drinking Speed
Drinking water too fast can bloat the stomach and create a feeling of nausea. Especially if you are going to drink 2 or more glasses of water, it is healthier to spread it over a period of 10-15 minutes. Drinking small sips and slowly allows the body to absorb water better.
Right Timing
The ideal time to drink water is as soon as you wake up, that is, in the first 10-15 minutes you get out of bed. Drinking water before breakfast prepares the digestive system. However, drinking too much water immediately after a meal is not recommended as it can dilute the digestive juices. Drinking water 30 minutes before a meal creates a feeling of satiety and supports digestion.
Situations to be Cautious
- Gastritis and Reflux Patients: They should prefer warm water instead of very cold water.
- People with kidney disease: Fluid intake should be done under the supervision of a doctor.
- Heart Failure: Excessive fluid intake can be dangerous, doctor’s advice is important.
- Pregnancy: Those who experience morning sickness should drink the water slowly and little by little.
Drinking Different Types of Water on an Empty Stomach
When drinking water in the morning, you do not have to be limited to plain water. Different types of water and additions can make it more enjoyable and provide additional benefits.
Lemon Water
Drinking lemon water on an empty stomach in the morning is a very popular practice. Lemon is rich in vitamin C and supports the immune system. It also stimulates the digestive system and accelerates metabolism. However, the point to be considered is the acidic property of lemon. When consumed in excess, it can be harmful for tooth enamel. For this reason, it is useful to drink lemon water with a straw and then rinse the mouth.
Warm Water
Warm water is especially ideal for those with a sensitive digestive system. Water close to body temperature is absorbed faster and does not tire the stomach. Warm water also stimulates bowel movements more effectively, so it is recommended for those with constipation problems.
Room Temperature Water
Room temperature water, which is the most practical and most common choice, is ideal for the body not to experience shock. This water, which is neither too cold nor too hot, can be easily drunk in all seasons.
Mineral Water
Mineral water contains natural minerals and is preferred by some people. However, drinking carbonated mineral water on an empty stomach in the morning can swell the stomach and cause discomfort. If you prefer mineral water, it is more logical to choose the one without gas.
Water quality is also very important. To improve the quality of the water you use at home water purification filter Using helps protect you from chlorinated and dirty water.
How to Get into the Habit of Drinking Water on an Empty Stomach?
On average, it takes between 21 and 66 days to establish a habit. Several practical methods can be followed to get into the habit of drinking water in the morning:
1. Put Water at the Bedside
2. Set Reminders
3. Rule of Drinking Water Before Breakfast
4. Make Drinking Water Enjoyable
5. Follow up
6. Start Small
Is there any harm in drinking water on an empty stomach?
Although drinking water on an empty stomach is generally a healthy habit, caution should be exercised in some cases.
- Risk of Excessive Water Consumption
- Stomach Discomfort
- Cold Water Shock
Who Should Be Careful?
- Those with kidney disease
- Heart failure patients
- Those with oedema problems
- Those with extremely low blood pressure
- Pregnant and lactating women (under medical supervision)
If you have any chronic diseases, it is always best to consult your doctor before starting a morning water drinking routine.
For more information about drinking water and “Benefits of drinking water in winter” You can also read our content.
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