Benefits of drinking water on an empty stomach

Drinking water when you wake up is one of the simplest and most effective habits you can add to your daily routine to improve your health. Although we often overlook it, having a glass of water on an empty stomach truly affects how your body starts the day.

Whether it's cold water, lukewarm, or with a splash of lemon, this morning habit can help activate your body, improve digestion, and promote more mindful hydration from the very start of your day. In this article, we explain exactly what happens in your body when you drink water on an empty stomach, what the benefits are (and the most common myths), and how to turn it into a daily habit.

What happens in your body when you drink water on an empty stomach?

After 6 to 8 hours of sleep, the body wakes up in a state of mild dehydration. During the night, you lose fluids through breathing, sweating, and even urinating, so upon waking it is important to replenish that loss to activate your vital functions.

When you drink water on an empty stomach:

• You stimulate your metabolism, helping your body start functioning more efficiently.
• You wake up your digestive system, preparing your stomach to receive food without overloading it.
• You make it easier to eliminate toxins, as water helps activate your kidneys and naturally cleanse your system.
• You hydrate your cells, which is key for focus, energy, and the appearance of your skin.
• You lubricate your joints and tissues, which helps reduce muscle discomfort or stiffness when you wake up.

This small daily gesture can make a big difference in how you feel in the morning. Did you know that many morning symptoms are related to dehydration? Discover 5 signs that you need to drink more water and how to spot them in time.

Real benefits (and myths) of this morning practice

As is often the case with many healthy habits, drinking water on an empty stomach has given rise to several myths.

Real benefits:

• Improves digestion: drinking water upon waking stimulates bowel movement, which helps prevent constipation.
• Boosts energy: many people report feeling more awake and lighter when they start their day with a glass of water.
• Supports kidney health: staying well hydrated from the very beginning of the day helps your kidneys filter more effectively.
• Promotes healthier skin: consistent hydration improves the skin’s elasticity and appearance over time.

Common myths:

• “Drinking water on an empty stomach burns fat”: Water itself does not burn fat. What it does do is activate the metabolism, which can help as part of a healthy lifestyle.
• “It eliminates all toxins from the body”: While it assists in the elimination process, the body naturally detoxifies itself through the kidneys, liver, and other organs.
• “It cures diseases”: Water is not a cure, but it is an essential part of overall well-being.

How to build the habit of drinking water when you wake up

If you’re someone who wakes up in a hurry, or if you simply don’t have the habit of drinking water as soon as you open your eyes, don’t worry. There are easy ways to make it part of your routine:

• Have a bottle or glass ready next to your bed: that way you don't have to think or search for anything when you wake up.
• Use a reusable bottle with an attractive design: it will look appealing and make drinking from it more enjoyable.
• Start with a small amount if you're not used to it: half a glass is better than nothing. You can increase the amount gradually.
• Add a slice of lemon or a few drops of ginger: if you want a more refreshing flavor in the morning.
• Link it to another routine: for example, drink water while you're waiting for your coffee to brew, while checking your phone, or before heading out to train with your stainless steel sports bottle.

If you find it hard to remember or motivate yourself, these 5 tricks to drink more water can help you make it a habit.

Also, in summer you can leave an insulated bottle next to your bed filled with cold water, so it stays cool all night long. Our insulated stainless steel bottles are perfect for this. If you’re not sure how to choose one, here we explain how to know if a stainless steel bottle is high quality.

Bottles that help you start your day hydrated

A good bottle can make the difference between remembering to drink water or not. When choosing a bottle to make this morning habit part of your routine, we recommend looking for:

• Practical design: so that you can open it easily with one hand and drink effortlessly.
• Good thermal insulation: if you prefer cold water, the insulation will prevent it from warming up overnight.
• Safe, non-toxic material: such as BPA-free stainless steel, which doesn’t retain odors or flavors.
• Medium capacity (350-500 ml): ideal to always keep it by your side without taking up too much space.

Our thermal bottles with triple-layer technology are perfect for keeping water cold even if the room is warm. Plus, they don’t sweat on the outside and keep the flavor intact, making them a great option to have ready before you go to bed.

And if you tend to forget to drink water during the day, you can also take it with you to work, the gym, or class so you can stay hydrated without even noticing.

Drinking water on an empty stomach isn’t just a passing trend, but a habit backed by multiple real health benefits. It helps to wake up your body, improve digestion, keep you consistently hydrated, and start your day with more energy and well-being.

Making it part of your daily routine is easier than it seems: with a good water bottle, a bit of consistency, and a few visual reminders, it will soon become automatic. Choose a bottle that motivates you, keep your water at the temperature you prefer, and start your day taking care of yourself from the very first sip.

Do you have little ones at home? Our insulated bottles for kids are designed so they also learn to stay hydrated from the very start, with fun and practical designs for their everyday adventures.