Many people have heard that drinking water first thing in the morning is a healthy habit. While hydration is undoubtedly important, some doctors now suggest that there are a few essential things you should do before reaching for that glass of water. Drinking water right after waking up without preparing your body and mind may not be as beneficial as you think. Instead, here are 5 important things doctors recommend doing before drinking water in the morning.

1. Sit Up and Breathe Deeply

The first few moments after waking are critical for reorienting your body from a state of rest. Rather than jumping out of bed or drinking water immediately, it's best to sit up slowly and take a few deep breaths. This simple act helps your circulatory and nervous systems transition smoothly, reducing dizziness or sudden blood pressure drops. It also prepares your digestive system for the day.

2. Stretch Your Body

While sleeping, your muscles and joints stay still for hours. Before doing anything else, gently stretch your arms, back, and legs to stimulate blood flow, release tension, and increase alertness. This helps prevent stiffness and supports proper digestion and metabolism. Stretching also awakens your lymphatic system, which plays a key role in detoxification — something often wrongly attributed only to drinking water.

3. Empty Your Bladder

It’s common for your body to produce urine overnight. Doctors advise that you should empty your bladder first thing in the morning. Holding urine for too long can strain the bladder and kidneys. By urinating before drinking water, you allow your body to flush out waste naturally and create space for the new fluids you’ll soon consume.

4. Brush Your Teeth

Overnight, bacteria build up in your mouth, even if you brushed well the night before. If you drink water before brushing your teeth, you risk swallowing that bacteria, which can upset your stomach and digestive tract. Brushing your teeth first helps remove toxins and gives your digestive system a cleaner start.

5. Practice Mindfulness or Set Your Intentions

Before reaching for your phone or your water bottle, take a moment to mentally prepare for the day. Whether it’s a one-minute meditation, deep breathing, or mentally listing your goals, starting the day with calm and intention helps lower stress and improve focus. Drinking water is healthy, but so is mental clarity — and both should go hand in hand.

Conclusion

While hydration remains essential, drinking water the moment you wake up isn’t necessarily the best first step. By following these five actions — breathing deeply, stretching, emptying your bladder, brushing your teeth, and setting intentions — you support your body and mind more holistically. After these are done, enjoy your glass of water — now with a body that’s ready to truly benefit from it.