Small Habits for Big Health Benefits
Incorporating simple, manageable changes into daily routines can have a profound impact on both mental and physical well-being. Rather than making drastic shifts, starting small—such as drinking water first thing in the morning—is a practical way to build lasting healthy habits.
Why Hydrating in the Morning Matters
Dr. Emily Leeming, author of Genius Gut, emphasizes the value of drinking 500ml (two glasses) of water every morning. Referencing a 2020 study published in the International Journal of Environmental Research and Public Health, she explains that water intake early in the day boosts mood, energy, and cognitive performance.
The study involved young adults who fasted from water overnight for 12 hours. Upon waking, participants consumed varying amounts of water, and researchers measured their mood, memory, and fatigue levels. The results revealed that even one glass (200ml) of water reduced thirst, fatigue, irritability, and poor mood. Two glasses improved working memory, essential for decision-making and focus. In contrast, participants who skipped water entirely reported feeling tired, cranky, and unfocused.
Jianfen Zhang, one of the study’s authors, underscores the importance of hydration, noting that water constitutes 60-70% of body weight and is essential for cellular and metabolic functions. After eight hours of sleep, hydrating promptly gives cells the tools they need to function optimally.
Easy Tips for Morning Hydration
To build a morning hydration habit, Dr. Leeming suggests keeping a jug of water beside your bed or drinking water before and after brushing your teeth. Unsweetened tea and coffee can also contribute to hydration.
Incorporating this small but impactful practice can support better mood, energy, and cognitive function throughout the day—setting a positive tone for healthier living.
EUROPEAN PERSPECTIVE
Learn why drinking water and salt in the morning on an empty stomach helps reduce water retention and hydrate the body from Vogue France
Health enthusiasts have embraced the simple habit of drinking water with a pinch of salt in the morning. This trend, promoted by wellness icons like Elle Macpherson, is believed to offer several health benefits, including hydration, mineral replenishment, improved focus, and balanced pH levels. Adding pink Himalayan salt or using electrolyte supplements, commonly found in sports drinks, provides essential minerals that aid in hydration and energy restoration.
Why Electrolytes Matter
Electrolytes like sodium, potassium, magnesium, and calcium help maintain fluid balance inside and outside cells, support muscle function, and regulate nerve impulses. While drinking water is crucial, electrolytes enhance hydration by ensuring water absorption at the cellular level. A lack of electrolytes can cause fatigue, headaches, and muscle cramps. Excessive water intake without replenishing minerals can dilute essential electrolytes, affecting bodily functions.
Who Needs Electrolytes?
- Low water consumers: Those who mainly drink coffee or tea throughout the day.
- Heavy water drinkers: People who drink large amounts of water but lack adequate minerals.
- Athletes or travelers: After intense exercise, flights, or sauna sessions, replenishment becomes essential.
- Low-carb diet followers or those fasting: These practices can deplete electrolyte levels.
When to Take Electrolytes
The best times to consume electrolytes include:
- During or after exercise or sauna sessions.
- Before or after flights, to counter dehydration.
- After alcohol consumption or illness to restore balance.
- In the morning, to counter mild dehydration from sleep.
How to Prepare and Use
A pinch of pink Himalayan salt in a glass of water is a simple way to boost morning hydration. Alternatively, electrolyte supplements like Aime Hydration Sticks or Daily Endurance Keto Electrolyte provide easy-to-carry, sugar-free mineral solutions to maintain optimal hydration throughout the day.
Maintaining a balance is key—too few or too many electrolytes can harm the body. Monitoring hydration levels and using high-quality supplements ensures better well-being and physical performance.
sources: https://www.vogue.com/article/a-glass-of-water-first-thing-in-the-morning-will-change-everything
https://www.vogue.fr/article/boire-eau-sel-matin-hydratation
