A morning two-glasses-of-water routinewellnessroutine

Two glasses of water is not an elaborate wellness plan—it is a small daily routine. Three minutes right after waking is enough.

When I open my eyes in the morning, my hands first reach for my phone or coffee machine. However, even during sleep, about 0.5 liters of water per day is lost through breathing and sweat. Dry mouth mucosa and headaches may not be due to lack of sleep. Your body has been without water for over 8 hours.

Two glasses of water is not a detox. It is the smallest signal that gently awakens the gastrointestinal lining and helps the kidneys dilute concentrated urine. Do not drink cold water; room temperature or lukewarm water stimulates less contraction of the stomach lining. Cold water taken out of the refrigerator can suddenly irritate a still sleeping digestive system.

The key to this routine is not quantity, but order. Just the fact that you drink water before your caffeinated beverage can make a difference in the first 30 minutes of your morning. If you keep the cup in a size that is comfortable for your hand, you won't have to count the amount.

Within 15 minutes of getting out of bed

Fifteen minutes after waking up, cortisol rises and the body switches into wakefulness mode. Before that, drink a glass of water, about 200ml, slowly so that your stomach gets into rhythm before the caffeine. If you swallow one sip at a time and catch your breath, your diaphragm, which is still loose, will wake up together. If your throat is dry, a sip of water will reach your vocal cords and esophageal mucosa directly.

Drink the second cup after washing your face or going to the bathroom and before breakfast or coffee. Caffeine has a diuretic effect and can cause you to lose more water, so the key is to fill it with about 400ml of water before making a cup of espresso. Drinking water on an empty stomach dilutes stomach acid, making it less burdensome, especially for people who suffer from heartburn.

Temperature and rhythm rather than quantity

Rather than drinking it all at once, drinking it over 3 to 5 minutes will put less strain on your stomach. When your throat is sore, lukewarm water is better than a slice of lemon for recovering mucous membranes. Place your water bottle on the kitchen sink instead of next to your bed, so water is your first step in the morning.

If you exercise in the morning, it is safer to wait 20 minutes after drinking two glasses of water before starting. Since you sweat more in the summer, you can add a drink before lunch, but stick to the two drinks right after waking up. Simply leaving your water bottle in the sink is the first link to your morning routine.

It's not a grand health habit. It's the three minutes before you even smell the coffee that tells your body that the day has started. When your mouth is dry and your head feels heavy, try water instead of coffee. Just putting a water bottle in the sink changes the way you move first thing in the morning.

Tomorrow morning, turn off the alarm and start with a glass of water.