31 Easy Tips to Sporting Excellence: #1 Drink Water First Thing in the Morning

“31 Easy Tips to Sporting Excellence” is designed to be a set of tips that are easy to implement and provide gains that well outweigh the time and cost of implementing them.

You can work harder or you can work smarter. Sometimes it is the small, simple things we do that result in great gains.

Tip #1 is a very easy introduction to developing habits that will lead to clear gains. Drink a glass of water first thing in the morning.

Make it the first thing you do when you wake up – OK, after you open your eyes and sit up! But then do it. Before going to sleep put a glass beside your bed, so you can grab and drink it when the alarm goes off.

Overnight, while asleep, you often sweat, you lose water breathing, your body is working to repair muscles and digest food. All this activity causes water loss and after 6-9 hours of not taking in any water your body is likely dehydrated to some extent.

Check the color of your pee in the morning to see the extent of the dehydration. An analogy would be to not drink water while at work. Not a drop. After 8 hours of work, you are going to be very dehydrated and dying for a drink.

If you train in the morning, starting the day dehydrated may affect your performance, so be sure to drink water with your pre-practice meal. Apart from the simple need to rehydrate, drinking water first thing can help wake your system up and continue muscle growth – so start hydrating from the get-go!



  1. IowaTriBob

    I’ve read a few different articles that also talk about adding a spoon of apple cider vinegar or lemon juice for a little added ph balance first thing in the morning as well. Either way its probably the water that is more beneficial. Good reminder and tip!

  2. zliten

    Always good advice. I keep a large water bottle by the side of the bed when I go to sleep. If I wake up at all even if its just to roll over I try to take a sip. Then when the alarm goes off in the morning I drink anything that’s left. My next step is usually to go fill it back up with ice and water, since I find drinking a bottle of Ice water every morning helps my body for the rest of the day.

    Good advice, I will have to check out all of your tips!

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