Water is essential for life, making up about 60% of the human body. It plays a key role in carrying nutrients, regulating body temperature, and keeping joints lubricated. Many health tips suggest drinking water first thing in the morning to detox the body, boost metabolism, or improve health—but are these claims backed by science?

Starting the day with water can help you rehydrate after sleep, but research shows no special health benefit tied specifically to morning consumption. The body naturally removes toxins through the liver and kidneys, regardless of when you drink water. Some studies do suggest that drinking water before meals may support weight management by promoting a sense of fullness.

However, the timing of water intake isn’t critical. Drinking too close to meals might even cause discomfort for some individuals. Popular trends like Japanese Water Therapy promote drinking several glasses of room-temperature water upon waking. While this may help build healthy hydration habits, many of its health claims lack scientific evidence. In some cases, overly strict routines can lead to issues like water intoxication or increased hunger.

The most important factor is maintaining proper hydration throughout the day. Water needs vary depending on age, activity level, and climate. The common guideline of eight 8-ounce glasses per day (“8×8 rule”) is a general recommendation, but individual needs should guide your intake.

Drinking water in the morning is perfectly fine, but what truly supports energy, focus, and long-term health is consistent hydration—not the clock.