Drinking Water: The Simple Habit with Powerful Health Benefits

 

Introduction:

Water is most essential part of life — not just for survival, but for thriving. Human bodies are made up of about 60% water, and every cell, tissue, and organ depends on it to function properly. Staying well-hydrated is one of the simplest and most powerful ways to support your overall health.

Water is available as ground water, filtered water, RO water but best water is from earthen pitchers. Water in earthen pitchers is infused with lot of oxygen known as oxygenated water. This water is best to maintain health

 

WATER AS FIRST DRINK IN MORNING:

When warm water is taken as first drink in morning after getting up from bed, it offer numerous benefits which can be summarized as:

A)  Removal of toxins generated during detoxification at night.

Human body has automatic process of detoxification during sleep. Detoxification is carried out in different ways which is as below:

o  Brain Detox – During deep sleep, brain activates a special cleaning process called the glymphatic system. This system removes waste, toxins, and cellular debris and flush -out beta-amyloid, a protein linked to Alzheimer’s disease.

o  Liver detox– Liver is commonly known as primary detox organ. As supported by circadian science, between 11 PM and 3 AM, the liver is most active in detoxifying which include filtration of toxins from blood, elimination of drugs, alcohol, and metabolic waste. Also regulates glucose and cholesterol levels.

o  Kidneys – During sleep, kidneys continue filtering blood and regulate electrolyte balance. During this process, waste to be excreted as urine is prepared.

o  Cellular Repair and Renewal: Human body produces growth hormone during deep sleep, which repair damaged cells, help regenerate skin, muscles, organs and new tissues.

v  Boosts metabolism: A glass of water in the morning can stimulate your metabolism by up to 24%, helping your body burn calories more efficiently throughout the day

v  Support brain function Dehydration can affect our concentration and memory. Hydrating in the morning can enhance mental clarity and alertness.

v  Balance lymphatic system A hydrated body helps maintain proper lymphatic drainage, improving immune function and circulation.

Note: Hydration before bed (not excessive) supports kidney function.

 

B)         Plain water is best for drinking but some condiments and kitchen ingredients make it more beneficial. Some examples are as:

 

Ingredient	Description & Benefits	How to Use
Lemon	Rich in Vitamin C, boosts immunity, aids digestion, alkalizes the body	Squeeze half a lemon in warm water, drink on an empty stomach
Apple Cider Vinegar (ACV)	Improves digestion, helps regulate blood sugar, supports weight loss	1–2 tsp in a glass of water, optionally with honey
Salt (especially rock salt or Himalayan salt)	Restores electrolytes, supports hydration	A pinch in warm water; common in oral rehydration or salt water gargle
Honey	Antibacterial, soothes throat, energy booster	1 tsp in warm water, often mixed with lemon or ginger
Turmeric	Anti-inflammatory, antioxidant, immune support	1/4 tsp in warm water, often with black pepper for absorption
Ginger	Aids digestion, reduces nausea, anti-inflammatory	Grate or add ginger juice to warm water
Cinnamon	Regulates blood sugar, boosts metabolism	1/2 tsp cinnamon powder or stick in warm water
Black Pepper	Enhances bioavailability of other compounds (like turmeric), stimulates digestion	A pinch added to turmeric or lemon water
Cumin (Jeera)	Improves digestion, detoxifies the body	Boil 1 tsp cumin seeds, strain and drink
Fenugreek (Methi)	Controls blood sugar, aids digestion	Soak overnight and drink the water in the morning
Fennel Seeds (Saunf)	Helps digestion, relieves bloating	Soak or boil 1 tsp fennel seeds in water
Coriander Seeds	Cooling, helps digestion, detoxifying	Soak overnight or boil and drink
Mint Leaves	Cooling, digestive aid, refreshing	Crush or steep in water
Basil (Tulsi)	Antibacterial, anti-stress, immune-boosting	Steep leaves in warm water

 

Timing for drinking water:

Listen to your body — thirst is a sign you're already getting dehydrated and body needs water. There should not be routine of drinking water after every specific period of time (Approx 2 hrs). Also water should be taken in small quantity at one time (Avoid 2-3 glasses at one time)

Time	Why It’s Beneficial	How Much / Tip
Immediately after waking up	Rehydrates the body, jumpstarts metabolism, flushes out toxins	1–2 glasses of lukewarm or room temperature water
30 mins before meals	Prepares the digestive system, prevents overeating	1 glass
1–2 hours after meals	Aids digestion, helps absorption	1 glass
Before a bath	Helps lower blood pressure	1 glass
Before and after  exercise	Keeps you hydrated, maintains energy and performance	1 glass before, sip during, 1 glass after
When feeling tired or sluggish	Boosts alertness and brain function	Small sips or 1 glass

 

Some general tips to avoid water:

Right before or after meals	Can dilute stomach acid, weakening digestion
During intense eating	Can interfere with proper food breakdown
Late at night in large quantities	Might disrupt sleep with urination

 

C)         Is Hot or Cold Water good for us:

• Warm or Lukewarm Water is generally best because :
• Relieves constipation and helps in digestion
• Can aid in detoxification / skin health
• Promotes blood flow and relaxes the body
• Gentle on teeth
• Cold Water is refreshing but may:
• Shock the digestive system
• Disturbs body temperature
• Slow down metabolism for some people in the morning
• Increase mucus

Lukewarm or warm water for the best benefits.

 

GENERAL TIPS TO GET MOST OUT OF WATER:

Best Practices	Why It Matters
Sip, don’t chug	Gulping water quickly can shock your system and dilute digestive juices. Sipping allows for better absorption and hydration. Also sipping increases the concentration of saliva which helps in digestion
Sit while drinking	Drinking water while standing may disturb the balance of fluids and increase chances of kidney strain (per Ayurveda). Sitting supports calm, mindful intake.
Drink slowly and mindfully	Body can process water better if taken slowly.
Avoid drinking too much with meals	This can dilute stomach acid and slow down digestion.
Use copper or clay vessels (optional)	In Ayurveda, storing water overnight in these vessels is said to balance doshas and purify water.

 

Water to avoid:

     Carbonated water—also known as sparkling water, soda water, or fizzy water—is generally considered safe in moderate quantity but has potential harmful effects:

v  Due to presence of carbonic acid in carbonated water, it affects the enamel of our teeth.

v  Carbonated water can cause bloating / flatulence

v  Some brands of carbonated water contain added sodium which can elevate our blood pressure overtime.

v  Some brands of carbonated water contain added sugars, artificial sweeteners, or caffeine which can lead to Weight gain and blood sugar spikes

 

Conclusion:

Discover how the simple habit of drinking water can dramatically boost your health. Learn the science-backed benefits, ideal daily intake, and tips to stay hydrated for energy, digestion, and glowing skin.