Water First: The Habit That’s Quietly Changed My Mornings
At the start of 2025, something shifted for me.
I began exploring the wonder of water—not just as something we use, but something we partner with. The more I learned, the more I was moved by its quiet power. And that curiosity led me to a small but meaningful change: I started drinking a glass of water as the very first act of my day.
Not coffee. Not tea. Just a cool, clean glass of water—about 300ml on a regular morning, or 500ml with electrolytes if I was heading out for a run.
It might not sound like much, but this one habit has quietly transformed how I begin my days.
🌅 Why Water First?
After 6–8 hours of sleep, your body wakes up dehydrated. Without even realising it, you’ve lost water through breathing and temperature regulation. Research published in Nutrition Reviews estimates that the average person loses up to a litre of water overnight—even in cool conditions (Popkin et al., 2010).
Rehydrating first thing in the morning can:
Rehydrate your brain and body – supporting memory, focus, and overall energy
Kickstart digestion and metabolism – a glass of water can increase resting energy expenditure by up to 30% for a short period (Boschmann et al., 2003)
Support cortisol regulation – helping the body wake up gently without the spike of caffeine
Improve mood and mental clarity – even mild dehydration can impact alertness, calmness, and memory (Ganio et al., 2011)
For me, there’s a noticeable shift. A moment of clarity. A subtle wakefulness that seems to whisper to my body: we're ready now.
🧠 What Dr Andrew Huberman Recommends
One of the things that solidified this habit for me was hearing neuroscientist Dr Andrew Huberman talk about it on the Huberman Lab Podcast. He recommends:
Drinking water within the first 30 minutes of waking
Swirling water in your mouth before swallowing
That second suggestion surprised me—but there’s science behind it. Swishing water activates salivary enzymes and signals the digestive system to prepare for the day. It also supports the oral microbiome—your body’s first line of immune defence (Huberman Lab Sleep Toolkit).
🧪 What About Morning "Elixirs"?
While I’m mostly a plain-water guy, there’s a whole world of creative hydration out there. Some people enhance their morning glass with:
🍋 Lemon – for vitamin C and digestive stimulation
🌿 Ginger – for its anti-inflammatory properties
🌶 Cayenne – to kickstart circulation
🍎 Apple cider vinegar – for potential gut health benefits
None of these are essential—but if they help you look forward to hydrating, and keep water at the centre, they can be great companions.
🤔 Why Water Sometimes Tastes “Weird” in the Morning
Before this became a daily rhythm, I used to find that water tasted a bit strange first thing—flat, metallic, or just off.
Here’s why that happens:
Saliva changes overnight – it becomes thicker, altering flavour perception (Sreebny, 2000)
Mouth bacteria build up – which can affect how neutral tastes like water are perceived
Your smell receptors are dulled – smell plays a major role in taste, and early morning sensitivity is lower (Mainland & Sobel, 2006)
Mild dehydration – can shift your taste perception and even make water taste bitter or sour (Matsumoto et al., 2022)
The good news? That “off” sensation passes. Within days of sticking to the habit, I found I actually craved the refreshing first sip.
💧 From My Family to Yours
What began with me has now rippled into our whole household. My wife and kids don’t always drink water the moment they wake up, but they’ve built it into their mornings before school and work. It’s become a quiet rhythm. A shared flow.
And maybe that’s the deeper invitation here: to begin the day with intention. With attention. With water.
Because before we rush to do, we’re invited simply to be. Awake, alive, and well watered.
👉 Try It Yourself
Why not try starting your next few mornings with a glass of water?
Just 300–500ml. Room temp or chilled. Plain or with a dash of something zesty.
Notice how your body responds. Your energy. Your clarity. Even your mood. You might just find that water doesn’t just open your cells—it opens your day.
Tag your ritual at @wellwatered.life with #WaterFirst or #WellWateredLife. Let’s flow together.
🔬 References:
Popkin, B. M., et al. (2010). Water, hydration and health. Nutrition Reviews, 68(8), 439–458. https://doi.org/10.1111/j.1753-4887.2010.00304.x
Boschmann, M., et al. (2003). Water-induced thermogenesis. J Clin Endocrinol Metab, 88(12), 6015–6019. https://doi.org/10.1210/jc.2003-030780
Ganio, M. S., et al. (2011). Mild dehydration impairs cognitive performance and mood. British Journal of Nutrition, 106(10), 1535–1543. https://doi.org/10.1017/S0007114511002005
Sreebny, L. M. (2000). Saliva in health and disease. International Dental Journal, 50(3), 140–161.
Mainland, J. D., & Sobel, N. (2006). The sniff is part of the olfactory percept. Chemical Senses, 31(2), 181–196. https://doi.org/10.1093/chemse/bjj012
Matsumoto, Y., et al. (2022). Effects of hydration on taste sensitivity: a pilot study. J Nutr Sci Vitaminol, 68(1), 1–7.
