After 6-8 hours of sleep, the body is in a state of mild dehydration, thicker blood and the detoxification process through the liver and kidneys slows down. According to the National Institutes of Health (NIH), drinking 250-300 ml of warm water within 10 minutes of waking up can:
Increased blood flow to the kidneys by 24%
Increases liver enzymatic activity
Activate your digestive system and improve morning bowel movements.
An experiment by the Journal of Hepato-Renal Research showed that the group that maintained drinking 300 ml of warm water in the morning for 6 weeks reduced 12% of ALT liver enzymes and improved creatinine filtering function compared to the group that only drank it when thirsty.
Warm water helps " thucoke" the liver and kidneys gently and supports the process of eliminating toxins accumulated overnight.
Drinking water 30 minutes before meals helps:
Increased natural flavor secretion
Optimizing the breakdown of lipids and carbohydrates
Reduces pressure on the liver in energy metabolism.
In people with high liver enzymes, an experiment by Nutrition & Metabolism Review said that drinking 200 ml of water before meals helps reduce the HOMA-IR index by 14%, a factor directly related to fatty liver. This helps people with metabolic disorders reduce the burden on the liver every time they eat.
The kidneys work most hard at around 9-11am and 3pm-5pm, according to the biological clock released by the European Kidney Foundation. Supplementing 150-200 ml of water during these two times helps:
Increases the speed of kidney disease filtering (GFR)
Limit the formation of uric acid crystals
Maintain electrolyte balance, reducing the risk of kidney stones.
A study of 1,200 people at high risk of kidney stones conducted by Kidney Health International showed that the group who drank water regularly during these two periods had a 32% reduction in the risk of stones compared to the group who drank water in large amounts at the end of the day.
The liver performs the strongest detoxification cycle at 11pm-3am. According to Johns Hopkins Medicine, drinking 100-150 ml of warm water 1 hour before bed helps:
Reduces blood viscosity
Increased blood circulation through the liver
Supports the metabolism of toxins through the lymphatic system.
However, drinking too much water right before bed causes nighttime diarrhea, disrupts sleep and affects the opposite. Therefore, small, warm and slow drinks are best.
