At some point, a health trend emerged—starting the day with a glass of water, touted for hydration, detoxification, and even weight loss.
I. Is Drinking Water on an Empty Stomach in the Morning Right or Wrong?
A claim circulating online and on WeChat states:Drinking cold boiled water on an empty stomach in the morning, over time, can cause fatigue, chest tightness, shortness of breath, memory decline, and may even lead to fertility issues. The explanation given is that the morning requires the circulation of yang energy to move qi and blood. Drinking cold boiled water on an empty stomach suppresses yang energy and damages the constitution—even warm boiled water is unsuitable."
In fact, this claim is inaccurate.Water is crucial for qi and blood circulation, and drinking it in moderation at appropriate times does not impair this process. The claim that "drinking cold boiled water on an empty stomach suppresses yang energy and damages the constitution" does have some basis. This is because morning marks the beginning of yang energy's ascent. Drinking water on an empty stomach at this time can stimulate peristalsis and prevent constipation. However, consuming cold water can negatively impact the yang energy of the internal organs, potentially harming health over time.It is recommended to drink lukewarm water after waking up—water that has been boiled and naturally cooled to 30°C–35°C (86°F–95°F), generally warm enough not to burn the mouth and gentle enough not to irritate the stomach. Compared to cold boiled water, lukewarm water is closer to body temperature and easier for the body to absorb. It is important to note that drinking excessive amounts of water on an empty stomach in the morning is not advisable. One cup is sufficient for health benefits; otherwise, it may burden the digestive system and interfere with food digestion.
II. How to Drink Your First Glass of Water in the Morning
1. Plain Water is the Least Burdensome Option
Personally, I still recommend plain water. Some advocate drinking a glass of lightly salted water upon waking, but I find this practice largely unnecessary. Modern diets already provide excessive sodium intake. Consuming lightly salted water when the body isn't deficient in salt unnecessarily increases intake of non-essential sodium.Studies indicate that minerals like calcium and magnesium in plain water help prevent cardiovascular diseases, making it particularly suitable for middle-aged and elderly individuals. Others advocate morning honey water for constipation relief. While honey's fructose may aid bowel movement for some, plain water suffices for most. Free of proteins, carbohydrates, or fats, plain water imposes the least burden.Drinking a glass of plain water in the morning replenishes cellular hydration during metabolic processes while reducing blood viscosity, facilitating urine excretion. Moreover, plain water contains zero calories and is absorbed without digestion, rapidly diluting blood to promote circulation and accelerate mental alertness.
2. Temperature varies by individual
For morning hydration, room-temperature boiled water is optimal. During colder weather, slightly warm water is preferable to minimize gastrointestinal irritation.Research indicates that water molecules exhibit optimal affinity with human cells and maximum cellular water absorption capacity at around 25°C (77°F). Thus, a cup of warm boiled water is the ideal morning choice. While young or robust individuals may tolerate cool boiled water, elderly, frail, cold-sensitive, or those with a cold stomach should prioritize a cup of warm water in the morning.In summary, choose water temperature based on your individual physical condition. 3. 150-200 ml is appropriate For most people, 150-200 ml is a suitable morning water intake. Note that individuals with hypertension or kidney dysfunction should pay special attention to their fluid intake.Hypertensive patients already have elevated blood volume, and morning is a peak period for blood pressure. Excessive water intake at this time can further increase blood volume, raising blood pressure. For kidney disease patients, excessive water intake increases pressure on the glomeruli.Drinking before brushing may flush oral bacteria into the body, compromising health. Post-meal hydration fails to promote blood circulation or cleanse the digestive tract. Additionally, sip water slowly—guzzling can cause blood pressure drops and cerebral edema, leading to headaches, nausea, and vomiting.