Drinking water is crucial for various bodily functions, such as transporting nutrients to cells, regulating body temperature, and lubricating joints.
Replacing morning beverages with water may offer several health benefits associated with increased water intake.
Read Also: Benefits Of Drinking Cold Water
This article explores these potential benefits, the scientific evidence supporting them, and tips for enhancing water’s flavor. It also examines potential risks.
1. Weight Loss Support
Some suggest that drinking water in the morning may aid weight loss.
– Before Meals
A 2019 study found that higher fluid intake was linked to better body composition in young adults.
An earlier study from 2010 indicated that middle-aged and older adults who drank 500 milliliters of water before meals lost more weight over 12 weeks.
This was likely due to reduced energy intake, as these individuals ate less compared to those who did not drink water before meals.
– Thermogenesis
Cold water consumption triggers thermogenesis, the process of producing heat to warm the body.
A 2013 study of 50 girls found that increased water intake (500 ml, three times daily) resulted in weight loss after 8 weeks.
Researchers attributed this to water-induced thermogenesis.
However, these studies do not conclusively prove that water alone causes weight loss, nor do they confirm that morning water consumption is uniquely effective.
2. Enhanced Mental Performance
Water may impact cognition and mental performance.
Even mild dehydration can negatively affect cognitive function, according to a 2016 study.
A 2019 review found a trend of improved mental performance with proper hydration, though the results were not statistically significant.
Participants in these studies drank water throughout the day, suggesting that consistent hydration is key for mental clarity, rather than just morning consumption.
Another 2019 study on male college students showed dehydration impaired short-term memory and attention, while rehydration improved both.
Drinking water in the morning may help boost mental performance, especially if you’re dehydrated.
3. Mood Enhancement
Drinking water may also positively influence mood.
A 2014 study showed that people who typically drank less water experienced improved mood after increasing their water intake.
Conversely, those who reduced their water intake reported increased thirst, decreased calmness, and lower emotional well-being.
Similarly, a 2019 study found dehydration worsened mood, while rehydration alleviated fatigue and improved mood.
To maintain these mood benefits, it’s best to drink water consistently throughout the day.
4. Better Skin Hydration
Many believe that drinking more water can enhance skin health. About 30% of the skin’s composition is water, helping it stay plump and elastic.
A 2015 study found that increased water intake positively affected skin hydration, particularly in individuals who usually drank less water.
A 2018 review supported these findings, showing that higher water intake may hydrate the outer layer of the skin. However, the impact on skin aging remains unclear.
While proper hydration may help skin appear more supple, it may not prevent wrinkles or counteract sun damage, genetics, or environmental factors.
Regular water consumption can support skin hydration, but noticeable changes may not be immediate.
5. Supporting Other Bodily Functions
Water plays a vital role in several other bodily processes:
– Kidneys: Water helps the kidneys remove waste from the body.
– Urinary Tract: A 2010 study found that increased fluid intake could reduce the risk of urolithiasis (urinary tract stones).
– Cardiovascular System: Adequate water intake is essential for cardiovascular health, as dehydration can negatively affect blood pressure regulation and vascular function, according to a 2019 study.
– Joints and Bones: Water is a component of the lubricating fluid around the joints, which may help relieve joint pain.
Conclusion
Drinking water provides numerous benefits, including potential weight loss support, cognitive improvement, mood enhancement, and skin hydration.
However, for optimal health, it’s important to stay hydrated throughout the day, not just in the morning.
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