Navigating the world of nutrition advice can often feel overwhelming, filled with expensive supplements and complex routines. However, one leading nutritionist claims a remarkably simple and cost-free adjustment to your morning could significantly benefit your digestion and weight management goals.
The Power of a Warm Water Morning Ritual
According to Emmy Clinton, a nutritionist and the founder of the healthy living site Entirely Emmy, the key is to drink 300ml of warm water immediately upon waking, before consuming anything else. She explains that after a night's rest, the body's metabolic processes are sluggish. Warm water acts as a gentle internal signal, waking up the digestive tract and encouraging it to begin moving again.
"After several hours without food or drink, the body is sluggish and energy reserves are lower," Clinton states. "Warm water is soothing for the stomach and helps prompt the intestines to start working again. It is one of the easiest ways to get your digestion going in the morning."
Hydration, Hunger, and Weight Management
Clinton emphasises that many people wake up mildly dehydrated, which can impair concentration and distort hunger signals. Warm water hydrates the body faster than cold water as it is easier on the stomach and absorbed more quickly.
This practice directly supports weight management by helping to distinguish true hunger from thirst. "If you begin your morning properly hydrated, you are less likely to confuse thirst for hunger," she says. "Many people think they need a heavier breakfast than they actually do simply because their body is desperate for fluids." By balancing these signals, you are more likely to eat based on genuine bodily need.
Building on a Strong Start with a Balanced Breakfast
While the warm water habit is her top recommendation, Clinton advises pairing it with a nutritious first meal to maximise benefits for metabolism and sustained energy. A great breakfast, in her view, should combine several key elements:
- Complete Protein: Such as eggs, yoghurt, or milk to stabilise blood sugar and prevent mid-morning slumps.
- Natural Carbohydrates: Like whole-wheat bread or oats for slow-release energy.
- Fruit or Vegetables: For essential vitamins and fibre, which feeds good gut bacteria.
- Healthy Fats: From nuts or nut butters to aid vitamin absorption and increase satisfaction.
"Healthy fats do not make you gain weight. Overeating does. And you’re far less likely to overeat if you’ve had a nutritious, balanced breakfast," Clinton explains.
Her final piece of advice is to avoid overcomplication. "You don’t need a fancy supplement or a complicated routine," she concludes. "Drinking warm water before breakfast is simple and effective. Pair it with a balanced meal and you’re already miles ahead of where you were yesterday."
