13 Benefits of Drinking Water on an Empty Stomach

13 Benefits of Drinking Water on an Empty Stomach

You may already be aware of how beneficial drinking water can be, but did you know that you could potentially increase water’s advantageous effects by consuming it on an empty stomach? Many people choose to start their day with a glass of cool, clean water, and for several reasons.

There are tons of benefits of drinking water on an empty stomach, including improved hydration, healthier skin, and reduced weight gain. Drinking water on an empty stomach may result in more energy, improved cognition, healthier hair, and improved kidney health. But these are only a few examples.

Drinking water immediately upon waking could also help you enjoy a faster metabolism, lowered blood pressure, and help to booster your immune system. Let’s explore some of the potential benefits of drinking water on an empty stomach to discover how this tiny habit could significantly improve your health and wellbeing. 

Improved Hydration

Though it might seem obvious that drinking water on an empty stomach can improve hydration, the various benefits of staying hydrated cannot be overstated. Many people are consistently dehydrated throughout the day due to work responsibilities, a reliance on diuretic beverages like coffee, and a lack of knowledge concerning proper hydration techniques.

As a consequence, the entire body suffers. When you change things up by drinking water on an empty stomach, you could experience all of the benefits of staying hydrated. Some of these benefits include:

  • Body temperature regulation
  • Increased joint lubrication
  • A healthier immune system
  • Improved nutrient transport
  • Better sleep
  • Healthier skin and hair

Staying hydrated may also help you think more clearly and feel more energized throughout the day. The human body is roughly 60% water, and when internal fluid levels decrease due to waste elimination, perspiration, or respiration, its systems can begin to suffer. 

A dehydrated person is more likely to suffer from cardiovascular problems, significant cognitive decline, and joint stiffness than those who drink plenty of water. If you haven’t incorporated a practical water bottle into your daily routine, now might be the time to do so.

After all, proper hydration could be the key to enjoying healthier, more youthful skin and hair. It could also reduce heartburn and keep your digestive system in excellent working order. Drinking water after fasting is one of the best ways to keep yourself hydrated. 

When your stomach is empty, and at rest, it’s able to concentrate its functions on absorbing water. This could help you enjoy the benefits of hydration more quickly. 

Healthier Skin

If you’ve ever suffered from dry skin, you likely understand just how important hydration and moisture is for skin health. Skin, the largest organ of the human body, needs a consistent supply of clean water to stay healthy, supple, and protective. When a person becomes dehydrated, they may notice that their skin begins to suffer.

Dry skin is prone to cracking, bleeding, and becoming painfully inflamed. While topical creams and moisturizers can help small areas of skin experience relief from dry skin, they’re often not enough to ensure continued skin health. In a way, skin-moisturizing lotions treat the symptoms of dehydration rather than addressing its cause.

By drinking water on an empty stomach, you may enjoy healthier and clearer skin. Just as dry skin can be painful and embarrassing, overly oil skin can be troublesome. Unfortunately, even those that commit to low-oil or low-fat diets can suffer from naturally oily skin. While this oil (or sebum) does help keep soft, supple, and smooth, it can also contribute to acne.

But when you drink water on an empty stomach, you’re encouraging your body to absorb as much clean fluid as it possibly can, aiding in the waste elimination process. Dirt and oils that build up throughout the body have a better chance of being whisked away when you stay hydrated.

While it’s also a good idea to drink water with your meals, drinking a glass of water after fasting or upon waking could provide additional benefits. If you’ve been struggling to maintain clear, bright skin, you may want to amend your skincare routine to include a nice cup of clean, cold water. This is especially true for those hoping to lose or maintain weight.

Reduced Weight Gain

Cutting out soda and sugary snacks is an excellent first step toward improved health. However, drinking more water could also help you enjoy a fitter, leaner body. Drinking more water has been associated with weight loss and may help some individuals feel fewer hunger pangs. 

If you’ve been looking to adopt a new exercise routine in an attempt to get fit, starting your day with water could help. Not only will you be properly hydrated, allowing your body to sweat and regulate internal temperatures, but you may also be helping yourself shed a few extra pounds.

Water is responsible for helping transport nutrients around the body and for ridding the blood and major tissues of harmful toxins. As such, increased water intake may help lessen internal concentrations of weight-promoting chemicals, including the stress hormone called cortisol.

When you drink water on an empty stomach, you’re helping your body prepare itself for the day’s coming challenges. You’re also helping it flush itself of unpleasant substances and wastes. When you burn fat, that fat doesn’t just vanish in a puff of smoke. It converts into two substances that our bodies can excrete.

One of these substances is fatty water. This substance is transferred away from tissues via blood and then excreted from the body via urine or solid waste. Essentially, you could help your body physically transport fat away from yourself by adding a glass of water to your morning routine.

More Energy

Staying hydrated may also help you experience a boost of natural energy. Drinking water on an empty stomach right after waking up may prove more effective than coffee or tea in terms of helping you feel more awake, alive, and energized. Additionally, water is crucial to energy transfer throughout the body.

Blood, which is mostly water, carries nutrients and oxygen to various organs and tissues throughout the body. If you’re not consuming enough water, your circulatory system may begin to suffer. The viscosity (or thickness) of your body’s blood may increase, resulting in sluggish circulation.

As the heart pounds harder in an attempt to push this blood through veins and capillaries, energy is lost. By making it easier for your heart to pump and your blood to flow, you can enjoy a great boost of daily natural energy. Of course, avoiding tobacco and excessive alcohol consumption are equally important, as is enjoying a nutrient-rich diet.

Still, by drinking water on an empty stomach, you may be helping yourself experience a steady increase in energy. If you’ve been struggling with a caffeine addiction, more water may just be the answer. Be sure to enjoy a cool glass of water upon waking and before drinking coffee or eating breakfast.

If you spend time fasting each week, you can choose to supplement your fast with plenty of water to aid in detoxification and tissue repair. Drinking water on an empty stomach may also help you think more clearly and experience a heightened cognitive performance level.

Improved Cognition

When you’re dehydrated, you may suffer from decreased cognitive functioning. It may be difficult to focus on things or think through problems in a logical way when you’re dehydrated. Not only can those prove detrimental for those attempting to get some work done, but it could also cause you to endanger yourself unknowingly.

Besides sleep and nutrition, hydration is one of the most significant factors that impact brain functioning. This should come as no surprise, especially when you consider that roughly 75% of the human brain is water. When fluid levels begin to decrease, so does the body’s ability to keep the brain functioning at peak performance.

Drinking a tall glass of water before you’ve eaten can help your brain stay healthy. And when you’re able to think clearly and effectively, you’re more likely to feel confident about yourself. As such, drinking water before work could help you experience a more productive and fulfilling workday. Keeping a bottle of water nearby while you work is even better.

Not only will proper hydration keep your brain tissue healthy, but it can also keep it safe from toxins. Dehydration can cause the natural waste elimination process to slow down, resulting in a build-up of toxic substances throughout the body, including the brain. But when you drink plenty of water, you’re flushing those toxic components away.

Another benefit of drinking water on an empty stomach may be stronger and healthier hair. While hair may be composed of dead, hardened cells, that doesn’t mean its roots can’t benefit from a little extra hydration.

Healthier Hair

Healthier skin isn’t the only thing you could look forward to after drinking water. Increased hydration may also benefit your hair, helping to keep it smooth, shiny, and healthy. Though hair is composed of hardened, dead cells, the scalp is very much alive. Enjoying healthier hair starts with scalp care.

Your scalp is part of your skin, so it makes perfect sense that better hydration could result in improved hair health. Hair emerges from skin tissue via small roots. These roots are nurtured by a vast web of tiny capillaries that provide oxygenated, nutrient-rich blood. Damaged roots that are disconnected from blood flow can die and eventually disappear.

Poor scalp circulation and skin health are some of the most significant causes of premature hair loss and balding. Drinking more water could help your blood vessels expand, thus allowing them to accommodate more blood with every heartbeat. And as we’ve already addressed, proper hydration is crucial to exceptional skin health.

As such, drinking water on an empty stomach may help your scalp enjoy a healthier source of blood and higher levels of moisture, resulting in faster-growing, thicker, and generally more luscious locks. 

Because blood is one of the primary modes of transport in the human body, stronger, hydrated roots may also allow strengthening proteins to reach hair follicles more quickly. Drinking more water can also help your body get rid of components that aren’t entirely beneficial, including waste products and toxins.

Improved Waste Removal

As we mentioned above, hydration is crucial to the body’s waste removal process. Every time you use the bathroom, you’re excreting wastewater. If you’re dehydrated, you’re giving the waste materials in your body a greater chance to stick around and cause trouble. Drinking water upon waking or after fasting can help you rid yourself of toxins and keep your body feeling great.

If you’re someone who constantly suffers from renal problems, you may enjoy the effects of improved hydration. Individuals with urinary tract infections or kidney disorders may experience fewer painful symptoms after increasing their daily water intake. Naturally, those with renal conditions or infections should also consult with a physician when addressing chronic pain.

One of the most common renal conditions is kidney stones. These hard objects can develop within the kidney and cause blockages as they move along the urinary tract. Depending on their size, they can also be quite painful to pass. Individuals with high-sodium diets or chronic dehydration are most likely to develop kidney stones.

Adding water to your routine could help you avoid this painful condition. Additionally, there is some evidence to support the idea that acidic water may help break up larger kidney stones, making them easier to pass. Water with a little lemon juice could you keep your kidneys clean and healthy.

Drinking a glass of lemon water before eating or drinking anything else may also help you keep your digestive tract in tip-top shape. Besides, you’re bound to enjoy the flavorful and refreshing taste of cool water and freshly squeezed lemon juice. 

Healthier Digestive Tract

Water is an essential part of proper digestion. When you’re dehydrated, you’re more likely to suffer from digestive discomfort, resulting in painful elimination, heartburn, and peptic ulcers. Starting your day with a tall glass of water could help curtail digestive upset and improve the health of your stomach, esophagus, and intestines.

Foods and beverages that may contribute to dehydration, including diuretics like alcohol or coffee, may damage the digestive system over time. An abundance of acidic foods and sugary snacks and also pose problems, including acid reflux disease. But staying hydrated may help prevent these issues.

The digestive tract consists of several different mucus membranes that help to keep tissues healthy and functional. These mucous membranes also help propel food and nutrients along the digestive tract, ensuring their absorption and assisting in waste elimination. As you can imagine, mucosal membranes aren’t dry.

As such, hydration is essential to keeping those membranes healthy. If you’re dehydrated, your body may struggle to process nutrients and waste. You may also experience sensations of stomach upset, diarrhea, or constipation. Fortunately, drinking water on an empty stomach could be a straightforward solution.

Before drinking your morning cup of coffee, pour yourself a glass of water. Not only will a cold glass of water help you to feel more awake and aware, but it will also provide a quick boost to your hydration levels. A glass of water just may be the best way to start your day. Besides, water’s effect on metabolism makes it a worthwhile early morning option.

Increased Metabolism

When you incorporate more water into your diet, you could end up with a slightly faster and more efficient metabolism. A person’s metabolism is essentially the rate at which their body produces necessary chemical reactions to keep tissues healthy. 

As such, studying the metabolism and its many functions can be complicated. However, this subject can be simplified by stating that a person’s metabolism is essentially the rate at which their body converts nutritional matter into energy. Individuals who are said to have fast metabolisms may be able to eat large meals without gaining weight.

That’s because their bodies can efficiently utilize the food and drink they consume, turning it into energy while minimizing unused waste products. Individuals with slow metabolisms may eat large meals and experience an immediate feeling of exhaustion or fatigue. Their bodies are less capable of deriving energy from food.

Fortunately, giving your metabolism a little boost could be as simple as drinking water on an empty stomach. Increased hydration can improve your body’s ability to use broken-down sugars (or glucose), thus providing a boost of energy. 

When your metabolism is a little faster, you may be able to perform regular exercises without running out of steam. Your joints might also move more easily and painlessly, aiding in improved mobility. And when you can move without suffering from intense pain, you’re more likely to enjoy your daily activities and hobbies.

Better Joint Mobility

The places where our bones meet and articulate are prone to wear and tear. Additionally, the cushioning cartilage and synovial fluid that helps joints move painlessly begin to disappear as we grow older. Enjoying improved joint mobility can be a challenge, but drinking water on an empty stomach may help.

Without water, the joints cannot produce the fluid that helps cushion bones during movement. This can result in aches and pains that persist or worsen over time. Dehydrated muscle tissue can pull on skeletal muscle and put an unpleasant amount of pressure or strain on joints.

To avoid painful or stiff joints and increase mobility, you’ll want to stay hydrated. By providing your body with plenty of clean water, you could ensure that your synovial fluid levels are higher than ever. When joints can move comfortably, so can you! Of course, low-impact exercises and a nutritious diet may also contribute to improving joint mobility.

However, drinking water first thing in the morning may also help you enjoy lower blood pressure. While stressors that we encounter throughout the day can cause blood pressure to rise, drinking water may help combat this issue and keep the pressure at a safe level. High blood pressure, or hypertension, often occurs when the body is dehydrated.

Lower Blood Pressure

Water helps the body find balance and maintain itself. This extends beyond digestive and skin health and affects the cardiovascular system as well. As we’ve mentioned, the heart and the circulatory system are both fantastically dependent on water consumption. 

Dehydration affects blood flow in several worrisome ways, and long-term or chronic dehydration can contribute to heart disease. When you don’t have enough water in your body, your blood vessels can shrink and become difficult to navigate. In this way, blood vessels are similar to elastic rubber bands. Without consistent internal pressure, they can begin to collapse.

But if you drink water, especially on an empty stomach, you could help restore the blood volume pressure throughout your circulatory system. When your blood vessels are wide enough to allow blood to pass through quickly, your entire body can benefit. You could experience easier breathing, improved cognition, and faster waste removal. 

When your circulatory system is healthier, your heart also benefits. Less-viscous blood and wider pathways could reduce strain on the heart, helping it to pump more relaxedly. It’s theorized that every human heart only has so many beats in it, so keeping your heart beats at a low rate may help extend your life by several years.

Drinking water on an empty stomach may also allow you to enjoy a stronger and more capable immune system. Essentially, the whole body flourishes when it’s nourished by water. As such, it can be challenging to think of a better way to start your day.

Improved Immunity

The immune system is responsible for keeping the body safe from invading pathogens and bacterial infections. A weak immune system may cause someone to fall ill more often. Additionally, individuals with weakened immune systems are likely to stay sick for longer than those with more robust immunity. 

Drinking water upon waking or after fasting may help you maintain and care for your immune system. While a person’s immune response relieves several different physical systems, including the lymphatic system, it’s primary pathway is the circulatory system.

When a person suffers a scrape or flesh wound, blood rushes to that injured area. This blood is rich with white blood cells that help destroy bacteria at the site of the wound. Blood platelets begin to pile up, helping to clot the abrasion and stop blood loss. These are all small components of the immune response.

Because blood is 90% water, staying hydrated is crucial to maintaining your body’s immune response. When you decide to drink water on an empty stomach, you’re allowing your body to absorb it more quickly and effectively, potentially resulting in a slightly healthier and stronger immune system.

A great trick for ensuring that you maintain adequate hydration throughout the day is to take your body weight in pounds, halve it, and drink that number in ounces. For example, let’s say you weigh 180lbs (82 kg). Half of that is 90. This means you might want to drink 90 ounces (30ml) of water each day to stay hydrated.

Immediate Thermoregulation

Lastly, it’s essential to consider how important water is to body temperature regulation. When a person is dehydrated, they’re at risk of suffering from excess internal body heat. A great way to understand this concept is to think about standing outside on a hot day.

If you were to go stand outside during a particularly summery day, you’d likely begin to sweat. If you began to exercise while out in the sun, you’d have probably begun to sweat more quickly. However, this sweat saps your body of much of its water content.

The average human body contains about 40 liters of water. But sweltering environmental conditions and rigorous exercise can cause up to 10 liters of water to be lost each day in the form of sweat. Without an increased intake of water, the human body can quickly become dehydrated on the cellular level.

This can become a problem for the body’s ability to regulate temperature. The average person’s body temperature is about 98.2℉ (37°C), and this is the temperature at which all of an individual’s vital organs and bodily systems function most effectively. When this temperature is exceeded, typically at 103℉ (39.4°C), a person may experience a wide range of unpleasant symptoms

If allowed to persist, high-grade fevers could lead to seizures, loss of consciousness, and in rare cases, brain damage. Staying hydrated can help to lessen body temperature, as water can absorb a significant amount of heat and transfer it away from the body via blood, sweat, urine, and saliva. That’s why a physician may advise you to drink plenty of water if you have a fever. 


Drinking water can be exceptionally beneficial, especially when you decide to drink water on an empty stomach. When your digestive system is a blank slate that’s free of partially-digested foods or acidic beverages, it can absorb water and transport it around the body more quickly and effectively.

Deciding to drink water on an empty stomach may result in improved immunity, joint mobility, metabolism, digestion, and waste removal. You may also experience lower blood pressure, fewer urinary problems, and healthier skin and nails. There are many benefits associated with drinking water on an empty stomach, and very few reasons not to give it a try.

Richard A. Lehman, LMT, CSCS

Compliment Your Body, LLC
1441 Broadway #6087
New York, NY. 10018
(646) 868-8956

Compliment Your Body has been providing corporate chair massage and in-home massage therapy to New York City and the surrounding boroughs since 2004. We are local to New York City and pride ourselves on our team of local therapists. All of our therapists are hand-picked and thoroughly vetted. We don’t hire over the phone, we meet our team on the field.

Compliment Your Body believes that care is a circle. We care for our team, our team cares for the participants, and we all care for the community!

For every single in-home or chair massage, Compliment donates three meals to a New Yorker in need through our relationship with Food Bank For New York City.

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Richard A. Lehman, LMT, CSCS, owner and CEO of Compliment Your Body, LLC has over fifteen years of experience in the health and wellness field. During his career he has worked in a multitude of settings, including spas, chiropractic offices, and on the field at IronMan competitions. Richard was hired in 2005 with the United States Tennis Association as a Massage Therapist and provided therapy to the professional athletes at the US Open Tennis Championships from 2005 - 2010. Richard graduated in 2004 from The Swedish Institute College of Health Sciences. He is a National Strength and Conditioning Association Certified Strength and Conditioning Specialist. He also completed the Plant Based Nutrition course at the T. Colin Campbell Center for Nutrition Studies and is a Level 2 Nutrition Coach with Precision Nutrition. Compliment Your Body has been providing corporate / event massage therapy, and in-home massage therapy to New York City and the surrounding boroughs for over fifteen years, and has been the corporate massage provider to the New York Times throughout this time. Commitment, compassion, connection and charity are the pillars of our business. Experience the CYBNYC difference!

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