Dietitians say the best way to start your day for hydration is with plain water. Hydration supports cognitive function, digestion and many other essential bodily functions.To stay hydrated all day, sip water, eat hydrating foods and monitor your hydration status.

Hydration can feel confusing—between electrolyte drinks, wellness shots and trending morning beverages, it’s hard to know what actually helps. Mornings are an especially important time for hydration, since we naturally lose fluid overnight. It may not be flashy, but the best morning drink is still plain water. 

Drinking water first thing in the a.m. helps rehydrate your body, restore balance and set you up for a more energized, clear-headed day. In this article, we break down why water is so effective in the morning and share other dietitian-approved ways to stay hydrated all day.

Why Water Works So Well in the Morning
Helps Boost Cognitive Function

Rehydrating first thing in the morning can help support clearer thinking and better mood throughout the day. Alexandria Hardy, RDN, LDN, explains, “rehydration aids in cellular and metabolic function, can benefit our cardiovascular system and boosts mood and cognitive performance.” Hardy cites research that shows that hydration status plays an important role in attention, memory and overall mental functioning.

A recent pilot study found that older adults with better hydration levels scored higher on several cognitive tests, including those measuring memory, learning ability and processing speed.

Kelly Jones, M.S., RD, CSSD, adds how this aligns with findings from observational studies, which have linked low daily water intake with a higher chance of experiencing anxiety or depressive symptoms in both adults and adolescents.,

Can Support Digestion

Water supports the digestive system by enhancing stomach motility and nutrient breakdown. Morning hydration may also help counter constipation by improving stool consistency and promoting smoother movement through the gastrointestinal tract.

Supports Essential Body Functions

Water makes up about 60% of the body and is required for nearly every physiological function. Here are some examples of functions in the body that water helps support:

Breakdown and transport of nutrients, making them usable to your cellsDelivery of oxygen to cells, allowing them to function efficientlyRegulation of internal temperature, so your body can cool itselfKeeping tissues—like your mouth, eyes and nasal passages—hydratedCushioning and protecting vital organsProviding lubrication for joints to support comfortable movement.

Can Help Prevent Dehydration

Even if you don’t feel thirsty, you may be slightly dehydrated after several hours without fluid. As Hardy, explains, “We typically wake up mildly dehydrated, thanks to overnight respiration, perspiration and urine production.” Drinking water shortly after waking helps replenish these losses and potentially prevent symptoms of fatigue and sluggishness. 

Jones adds, “After a night of sleep without food and fluid, plain water offers the body what it needs to rehydrate and support optimal energy levels and digestion.” 

Helps Set the Tone for Healthy Hydration Habits

Starting your morning with water can help you stay hydrated throughout the day. Hardy notes that one study found that the first six hours after waking are the prime time that people hydrate. For this reason, she suggests drinking a glass of water early in the morning, ideally before reaching for coffee.

Jones chimes in, “Because total daily fluid needs are individualized based on body weight, activity level, climate and other factors, there’s no one-size-fits-all for morning fluid recommendations.”

As a rule of thumb, most women should aim for about 11.5 cups per day and most men about 15.5 cups per day. Research on the ideal water temperature for hydration is still limited, but one small study found that cool water around 60°F may support comfortable intake and optimal hydration after dehydration.

Other Dietitian-Approved Ways to Stay Hydrated
Flavor your water: If plain water isn’t appealing, try adding lemon, cucumber, mint or berries for a boost of flavor without added sugar.Enjoy hydrating foods: Many fruits and vegetables, such as watermelon, cucumbers, oranges and tomatoes, are composed of over 85% water. Pairing water-rich foods with fluids can help meet hydration needs while also adding essential vitamins and minerals.Replenish electrolytes when needed: During intense workouts, hot weather or illness, extra electrolytes such as sodium and magnesium can help restore balance.Stack habits together: Jones suggests “stacking water intake with the habits you already have. If that’s a morning cup of coffee, drink water while it’s brewing. If you have a midmorning or afternoon snack packed for work, pair it with water in a reusable bottle.”Make it appealing: Making hydration visually appealing can encourage you to drink more. “Don’t underestimate the power of a cute glass. Some research shows that the shape and fullness of a cup can impact how much and how quickly we drink.” Hardy likes to fill a 40-ounce cup each morning to make steady sipping easier.Monitor your hydration status: Use simple cues like thirst and urine color to track your hydration. Pale yellow pee typically indicates adequate hydration.

Our Expert Take

When it comes to starting your day hydrated, plain water wins. It’s accessible, inexpensive and consistently supported by research for promoting digestion, cognitive function and overall fluid balance. 

Starting your day with a glass sets a strong foundation, but hydration doesn’t stop there. Steady sipping throughout the day, along with water-rich foods, helps keep fluid levels stable so you feel your best all day long.