Are you someone who reaches for a cup of coffee or tea first thing in the morning? While those options might give you a temporary boost, there’s a simple and healthier habit that can truly transform your day—drinking water on an empty stomach. Our bodies are made up of mostly water: about 75% of our muscles, 90% of our brain, and 83% of our blood rely on it. That alone shows how vital hydration is, especially after hours of sleep with no fluid intake.

Drinking one or two glasses of water first thing in the morning has powerful benefits. It kickstarts your metabolism and helps flush out toxins that have built up overnight. As your body works hard during sleep to repair and cleanse itself, a glass of water helps support this natural process, clearing waste through urine and reducing the risk of illness. Water also serves as a natural shield, lessening the effects of everyday toxins like alcohol, tobacco, and processed foods.

Hydration in the morning can do wonders for your appearance and energy, too. It improves skin elasticity, helps prevent premature wrinkles, and keeps your complexion glowing. You’ll also feel more alert—goodbye, morning grogginess! A warm glass of water can provide a clean, gentle energy lift that prepares your body and mind for a productive day. Plus, if you struggle with constipation, drinking water on an empty stomach helps stimulate digestion and regulate bowel movements.

And if you’re aiming to manage your weight, don’t underestimate the power of water. Drinking 2–3 glasses before breakfast can reduce appetite, increase fat burning, and prevent overeating. It also supports your organs, balances cortisol levels, and strengthens your immune defenses. If you suffer from gastritis or acid reflux, water can even soothe your stomach lining and reduce inflammation.

Creating the habit is easy—start with one glass and gradually increase to two or three each morning. Make sure the water you drink is clean and safe, and if you want to take it up a notch, add some lemon juice for an extra dose of vitamin C and a refreshing twist. So next time you wake up, skip the coffee—reach for water first and let your body feel the difference.