Many people struggle with morning grogginess, but NHS GP Dr Amir Khan has shared a simple, cost-free tip that takes just 10 seconds and can improve skin, digestion, and brain function. The advice: drink a glass of water immediately upon waking.
Dr Khan, known for his health guidance on social media and daytime TV, explains that after seven to eight hours of sleep, the body is slightly dehydrated, which can cause sluggishness, brain fog, and irritability. Drinking water first thing helps eliminate toxins and waste products accumulated overnight.
He described it as a 'tiny habit' that makes a 'big difference' to how he feels each morning. 'That first glass of water is like saying, "Right, I'm looking after myself today,"' he said. He keeps a glass by his bedside as a visual reminder.
The NHS does not specify an exact daily water intake but recommends drinking enough so that urine is a clear pale yellow colour, roughly six to eight cups or glasses of fluid a day. Alternatives include lower-fat milk and sugar-free drinks like tea and coffee. Sugary drinks should be avoided, especially for children.
Water is essential for every organ, accounting for 40–62% of body weight. A 2020 study found that going without water for 12 hours can impair clear thinking, while consuming 500ml of water before a cognition test improved performance on tasks requiring thoughtful responses.
