1. What to drink
Fresh plain boiled water is the top choice. Tap water is purified and fully boiled to eliminate microorganisms. The calcium and magnesium minerals retained are beneficial to health. Research shows hard water rich in calcium and magnesium helps prevent cardiovascular diseases.
Many people mistakenly believe dilute salt water benefits the body and drink it first thing in the morning, which is incorrect. During overnight sleep, the body keeps losing water via breathing, perspiration and urination, leading to hypertonic dehydration. Plain boiled water quickly dilutes thick blood and relieves dehydration, while salt water worsens dehydration and leaves your mouth drier. Besides, blood pressure hits its first daily peak in the early morning; salt intake will further raise blood pressure.
Avoid fruit juice, cola, soda, coffee, milk and other beverages as your morning first drink. Carbonated drinks like cola contain citric acid that accelerates calcium excretion, causing calcium deficiency over long-term consumption. Other drinks have diuretic effects — instead of replenishing lost water, they increase fluid loss and aggravate internal dehydration.
2. Ideal water temperature
Some people drink ice water straight from the fridge for a refreshing jolt, yet this practice irritates empty stomach and intestines, triggering gastrointestinal discomfort. Water at room temperature works best; warm boiled water is recommended in cold weather to minimize digestive tract stimulation.
Boiled water cooled to 20–25℃ carries unique biological activity. It easily penetrates cell membranes, boosts metabolism and strengthens immunity. People who regularly drink lukewarm or room-temperature boiled water have higher deoxidase activity, smoother metabolism, less lactic acid buildup in muscles and reduced fatigue. Always cover the container when cooling boiled water overnight, as prolonged exposure to air dissipates its bioactive properties.
3. Recommended volume
A healthy adult needs 7 to 8 glasses of water daily (around 2.5 liters), with extra intake required for heavy exercise or hot weather. Morning is a critical time to replenish fluid reserves; 300 milliliters is the optimal amount for the first drink.
4. Correct drinking method
Drink on an empty stomach before breakfast — drinking after meals fails to boost blood circulation or flush the digestive tract. Sip slowly rather than chugging rapidly. Fast water intake may cause hypotension and cerebral edema, bringing on headaches, nausea and vomiting.