ITV doctor Amir Khan has shared a remarkably simple yet powerful morning habit that he claims can significantly improve daily wellbeing. In a recent Instagram video, Dr Khan urged viewers to adopt a "10-second" routine of drinking a full glass of water immediately upon waking, before any other activity, including that first cup of coffee.
The Science Behind Morning Hydration
Dr Khan explained that after roughly seven to eight hours of sleep without fluids, the body is typically in a state of mild dehydration upon waking. This subtle fluid deficit can lead to feelings of sluggishness, mental fogginess, and even irritability before the day properly begins. By addressing this dehydration first thing, individuals can set a positive tone for the entire day ahead.
Key Benefits of the Morning Water Ritual
Metabolism Boost: "It kickstarts your metabolism," Dr Khan stated. "Your body gets the message that it's time to wake up and get things moving. It helps flush out toxins and waste products your body's been working to process overnight and it gives your kidneys and liver a little morning boost."
Enhanced Brain Function: "And really importantly for me, it hydrates your brain, improving focus, memory, and mood," he continued. "Even mild dehydration can affect concentration."
Improved Digestion: Dr Khan highlighted how water aids digestive efficiency, particularly when consuming a high-fibre breakfast. "Your stomach and intestines need water to work efficiently, especially if you're having a high fibre breakfast, which we should all be having."
Skin Health Support: "And it can even support healthy skin," he added. "Hydration from the inside helps maintain elasticity and glow."
Making the Habit Stick
Dr Khan shared his personal strategy for maintaining this simple ritual. "For me it's become a small ritual. That first glass of water is like saying, 'Right, I'm looking after myself today.' I keep it by my bedside, so it's there first thing. I see it when I wake up, so I know I have to drink it."
He emphasised the accessibility of this health practice, noting: "So if you're looking for one easy health habit, that takes 10 seconds and sets the tone for the whole day, a glass of water first thing in the morning is what you should be doing. It's free, it's simple and your body will thank you for it."
NHS Hydration Guidelines
The National Health Service recommends drinking between six and eight glasses of fluid daily to maintain proper hydration. Suitable fluids include water, diluted squash, and fruit juice. Dr Khan's morning water habit aligns with these guidelines, providing an easy starting point for meeting daily hydration targets while offering additional cognitive and metabolic benefits.
