The 1-minute morning routine you need for a great day—it’s not coffee

No, it's not fancy smoothies and a 10-step skincare ritual.

The most underrated, science-approved way to start your day: A glass of water.

After seven or eight hours of sleep, your body wakes up mildly dehydrated. Even a one to two percent drop in hydration levels can lead to fatigue, poor concentration, headaches, and increased cortisol, your stress hormone.

Drinking water first thing helps rehydrate your brain, jump-start your metabolism, support digestion, and flush out overnight toxins. Some even recommend room temperature or warm water with lemon to gently activate your digestive system.

Every organ, tissue, and cell depends on it to function properly. Here’s what water does behind the scenes:

• Delivers nutrients, removes waste: Water helps your blood circulate, carrying essential nutrients to your cells while sweeping out toxins.

• Regulates body temperature: Due to its high heat capacity, water keeps your body from overheating—or getting too cold—no matter the weather.

• Keeps you moving: From joints to digestion, water is key to the body’s natural lubricants like saliva, mucus, and gastric fluids.

• Protects your organs: Acting like a shock absorber, water helps cushion your brain and internal organs by maintaining healthy cell structure.

Science says so too: For instance, a 2019 study published in Nutrients, found that young adults who drank more fluids tended to have healthier body composition.

The truth is: You lose water constantly, through sweat, breathing, urine, and digestion. If you’re not actively replacing what you lose, you risk dehydration, which can lead to everything from fatigue and headaches to serious health issues. A 2019 study on male college students found that dehydration impaired short-term memory and attention, but these functions improved once the participants rehydrated. So, if you're looking to boost focus and mental performance in the morning, starting your day with water could make a noticeable difference.

To stay balanced, your water intake should match your output. It’s that simple and that vital.