Today I want to talk to you about a habit that can profoundly impact your health, well-being, and longevity: drinking a 12-ounce glass of water first thing in the morning. It may seem simple, but this one act is a powerful way to align with the 100+ Living Plan and set yourself up for long-term health and success.
Water is the foundation of life, essential for every cell, tissue, and organ in our body. When we wake up after a night of rest, our bodies are dehydrated, having used water for repair and restoration processes during sleep. By drinking water upon waking, we support our body’s ability to perform its most vital functions right from the start of the day.
In this blog post, I’ll dive deeper into the benefits of this simple habit, backed by science and supported by research from leading doctors, researchers, and longevity experts. We’ll explore not just the importance of hydration for your brain, heart, digestion, and muscles, but also how it can contribute to your overall longevity. Let’s explore why starting your day with water is an essential step in your journey toward 100+ living.
The Importance of Hydration: A Foundation for Health
First, let’s break down why hydration is so critical. According to Dr. Stavros Kavouras, a leading hydration researcher, “Water is essential to maintaining the body’s homeostasis. Without it, cellular functions deteriorate, leading to a cascade of health problems.” This quote highlights that at the cellular level, water is essential for processes like nutrient absorption, temperature regulation, and waste removal.
Throughout the night, our bodies continue to lose water through breathing and perspiration. When we wake up, our bodies are slightly dehydrated. Even mild dehydration (1-2%) can impair both physical and cognitive performance, according to research published in the Journal of the American College of Nutrition. That’s why rehydrating first thing in the morning is essential.
Hydration and Brain Health: Boost Cognitive Function
Let’s begin with the brain, which is composed of about 75% water. A well-hydrated brain is more alert, focused, and able to perform cognitive tasks with greater efficiency. Dr. Lisa Mosconi, neuroscientist and author of Brain Food, says, “Even mild dehydration can lead to cognitive decline, impair memory, and cause mood swings. The brain is incredibly sensitive to water balance.”
Starting your day with water is a great way to combat the mental fog many of us experience in the morning. When the brain is dehydrated, it struggles to produce energy, which can leave you feeling sluggish. Drinking water helps clear this fog and improves mental clarity, allowing you to start the day with focus and energy. Research shows that even slight dehydration can lead to decreased concentration, memory challenges, and slower response times—none of which are conducive to the vibrant, engaged life we strive for in the 100+ Living Plan.
Cardiovascular Health: Supporting Heart Function
Next, let’s talk about how water helps the cardiovascular system. Hydration is critical for maintaining the volume of blood in your system, which is necessary for healthy circulation and regulating blood pressure. Dr. Jason Fung, a nephrologist and fasting expert, explains that “dehydration makes the blood thicker and harder to pump, forcing the heart to work harder.”
In the morning, when your body is mildly dehydrated, drinking water helps thin the blood, making it easier for your heart to pump. Proper hydration also helps maintain healthy blood pressure levels, reducing strain on the heart. A 2018 study published in Frontiers in Physiology found that hydration is directly linked to improved cardiovascular health, which is crucial for longevity.
For those of you focusing on long-term heart health, this simple act of drinking water each morning can be a foundational part of preventing conditions like hypertension and heart disease—both of which are significant challenges as we age. It’s another key piece of the 100+ Living Plan puzzle.
Digestive Health: Setting the Stage for a Healthy Gut
Drinking water in the morning also plays an essential role in digestive health. It’s like turning on the engine of your gastrointestinal system. Dr. Joseph Mercola, a leading voice in natural medicine, emphasizes that “water first thing in the morning stimulates peristalsis, the natural movement of the intestines, promoting regular bowel movements.”
Water helps flush out toxins and prepares the stomach for digestion. It activates enzymes that break down food, ensuring efficient absorption of nutrients. Hydration also supports the balance of gut microbiota, which is crucial for immune function, metabolism, and even mood regulation.
If you’re experiencing digestive discomfort, sluggishness, or irregularity, this morning glass of water can be transformative. Proper digestion is essential for absorbing the nutrients that fuel every other system in the body, aligning perfectly with the nutrition pillar of the 100+ Living Plan.
Muscle Function: Hydrate for Strength and Endurance
If you’re pursuing a fitness goal as part of your 100+ Living journey, muscle hydration should be a top priority. Water is critical for transporting nutrients to muscles and removing metabolic waste. Research from the Journal of Strength and Conditioning Research shows that hydrated muscles are less prone to injury and perform better during exercise.
Dehydration can lead to muscle cramps, fatigue, and diminished strength. In contrast, well-hydrated muscles recover faster and perform more effectively, whether you’re lifting weights, going for a run, or simply moving throughout your day. Water improves endurance, helps prevent injury, and ensures that your muscles function at their peak capacity.
It’s often said in the fitness world: “Hydrate or die-drate.” It may sound dramatic, but staying hydrated is crucial to achieving the endurance and strength gains that are key to staying physically active and capable well into your later years—another cornerstone of the 100+ Living Plan.
Water and Longevity: The Bigger Picture
Let’s zoom out for a moment and look at how hydration affects longevity. Dr. Michael Greger, physician and author of How Not to Die, underscores that “proper hydration is one of the simplest yet most overlooked ways to prevent chronic disease and extend life.” Chronic dehydration can increase the risk of kidney stones, urinary tract infections, and even cognitive decline—issues that are particularly harmful as we age.
Staying hydrated, especially first thing in the morning, helps prevent these conditions and contributes to long-term health. By making hydration a consistent part of your routine, you give your body the tools it needs to detoxify, function optimally, and maintain vitality over the years. This is exactly what the 100+ Living Plan is all about—implementing small, consistent habits that lead to a longer, healthier life.
Make It a Habit
So, how can you make this part of your 100+ Living lifestyle? Set a glass of water by your bedside before you go to sleep or fill a bottle that you can reach for first thing in the morning. This is an easy, no-excuse strategy to ensure that you’re starting your day with the hydration your body craves.
Think of it as fueling your body before anything else. You wouldn’t try to run a car without gas, so why ask your body to perform without water?
Take Action Today
I encourage you to give this simple habit a try starting tomorrow morning. It’s easy, it’s quick, and it’s something you can feel good about doing for your health. Remember, small steps add up, and this is one of those key steps in your journey toward living your 100+ life.
If this blog post has inspired you, I’d love for you to share it with your friends and family. Together, we can build healthier habits that last a lifetime. And if you’re interested in more tips on how to live your best life, check out my 100+ Living Plan book series available on Amazon.
If you have any questions or challenges along the way, reach out to me directly. I’m here to help you live a long, vibrant, and healthy life!
To your health and longevity,
Dr. Jenkins
