After waking up, you should drink this water immediately.

(Dan Tri) - Many scientific studies have shown that this simple habit can improve digestion, aid weight loss and promote blood circulation.

A glass of warm water after waking up not only soothes your throat but also kickstarts a host of health benefits.

Many scientific studies have shown that this simple habit can improve digestion, aid weight loss and promote blood circulation.

Warm water: “unlock” your digestive system every morning

On his personal TikTok account with more than 2 million followers, American doctor Kunal Sood shared that drinking warm water on an empty stomach is one of the effective ways to take care of your health every morning.

According to him, warm water helps improve digestion, aids weight loss and promotes blood circulation thanks to its natural vasodilation properties.

A glass of warm water after waking up not only soothes your throat but also kick-starts a host of health benefits (Photo: Getty).

“Drinking warm water helps dissolve foods that are normally difficult to digest. There is also research that shows warm water can relieve constipation,” says Dr. Sood.

He cited results published in the journal Gastroenterology Nursing , which showed that water at around 37 degrees Celsius has a favorable effect on intestinal motility, helping the digestive system to start up more effectively after sleep.

Additionally, a study published in 2023 on the ResearchGate platform followed two groups of people for 3 months.

The results showed that the group that drank warm water (200–250 ml after each meal) lost an average of 76 kg to 73 kg and their BMI dropped from 29 to 27, while the group that drank room temperature water had almost no significant change. This is experimental evidence that drinking warm water can support weight control if maintained regularly.

Additionally, a study published in The Journal of Clinical Endocrinology & Metabolism found that drinking 500ml of water (at around 22–37°C) can increase your metabolic rate by about 30% for the next 30–40 minutes. Much of this increase comes from the body using energy to bring the water to body temperature, helping you burn calories even when you’re not exercising.

Another factor that is often overlooked is blood circulation. Warm water causes mild vasodilation, which improves blood circulation, which is especially helpful when you first wake up and your circulation is still not in full swing.

Foods you should not eat on an empty stomach

In contrast to warm water, some familiar foods can be harmful if consumed on an empty stomach. Statistics from nutrition experts show that many people make mistakes when choosing breakfast or the first drink of the day.

Coffee and tea, if drunk on an empty stomach, can easily irritate the stomach, increase acid secretion and create a feeling of hunger.

This, if repeated frequently, can lead to stomach ulcers. Similarly, soft drinks and carbonated drinks, although sweet in taste, contain a lot of simple sugars and CO₂ gas, which can cause bloating and indigestion.

Bottled fruit juice or fruit smoothies without fiber can cause blood sugar to spike and then plummet, leading to fatigue, cravings, and mood swings.

Regarding solid foods, refined starches such as white bread, instant noodles, and cakes are convenient but do not provide a feeling of fullness for long, disrupt insulin, and make the body quickly become hungry again.

Candy, cookies and snacks with lots of additives like MSG and preservatives should also be avoided as they not only cause irritation but also promote uncontrolled cravings.

Some seemingly “healthy” foods such as citrus fruits, peppers, pickles, etc., if eaten on an empty stomach, can irritate the stomach lining, leading to bloating and stomach pain, especially for people with sensitive skin.

How to start your morning the right way

Experts recommend starting the day with about 300-500ml of warm water at a temperature close to the body (about 37-40°C). Avoid drinking water that is too hot to avoid burning the mucous membranes. After drinking water, wait about 15-30 minutes before eating breakfast to give the body time to adjust and activate the digestive system.

Breakfast should be a balance of good carbs (oats, wholemeal bread), protein (eggs, milk, yogurt, beans) and fiber-rich vegetables to maintain long-lasting energy.

Additionally, a light walk, stretching, or meditation routine for 5 to 10 minutes after waking up can also help improve circulation and boost mental health for the entire day.

Source: https://dantri.com.vn/suc-khoe/sau-khi-thuc-day-nen-uong-ngay-loai-nuoc-nay-20250911081758157.htm