Many of us struggle in the morning, finding it difficult to shake off the grogginess after a night's sleep. However, one NHS GP has shared his number one tip for starting the day on the right foot.

Not only does he claim it enhances your skin, digestion and brain function, but he also says it eliminates toxins and waste products that have accumulated overnight. Even better, it costs practically nothing and takes just 10 seconds to complete.

The medic is NHS GP Dr Amir Khan, recognised for sharing health guidance across social media and daytime TV. His recommendation is straightforward – drink a glass of water the moment you wake up each morning.

Calling it a 'tiny habit' that requires just '10 seconds' when he practises it, he explained it makes a 'big difference' to how you feel each morning, as you're often somewhat dehydrated following hours in bed.

Dr Khan said: "You know what I've started doing every morning, before I even have my first cup of coffee? I drink a full glass of water. Simple, I know, but let me tell you why this tiny habit has made a big difference to how I feel.

"So when you wake up, you've gone roughly seven or eight hours without any fluids. You're slightly dehydrated, even if you don't feel thirsty. That's a little bit of dehydration, and that can make you feel sluggish, foggy-headed, and even a bit irritable, before the day's even begun.

So here's what happens when you drink that first glass of water:

• It kickstarts your metabolism. 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.




• And really importantly for me, it hydrates your brain, improving focus, memory and mood. Even mild dehydration can affect concentration.




• It helps your digestion too. Your stomach and intestines need water to work efficiently, especially if you're having a high-fibre breakfast, which we should all be having.




• And it can even support healthy skin. Hydration from the inside helps maintain elasticity and glow.

Dr Kahn continued: "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, and I see it when I wake up, so I know I have to drink it.

"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."

While the NHS does not provide a specific guide to how much water we should drink daily - or precisely when we should have it - it does recommend that people should consume enough throughout the day so that 'their pee is a clear pale yellow colour'. This should be roughly '6 to 8 cups or glasses of fluid a day'.

However, you might need to consume more if you are:

• pregnant or breastfeeding


• in a hot environment


• physically active for long periods


• ill or recovering from illness

Interestingly, while water is an excellent choice, alternatives include lower-fat milk and sugar-free beverages, such as tea and coffee. For youngsters, water and milk are the recommended options. Unsurprisingly, people are encouraged to steer clear of sugary drinks - particularly children.

Additional tips include maintaining regular fluid intake throughout the day, opting for non or low-sugar drinks, and increasing your fluid consumption if you're feeling poorly or have been doing strenuous exercise. You should also ensure squash is well diluted to minimise sugar content, and keep track of your caffeine consumption to prevent it becoming excessive.

Every organ in our bodies requires water to work properly - water accounts for between 40-62 per cent of our total body weight. Morning hydration can boost alertness - a 2020 study revealed that going without water for 12 hours can impair clear thinking and decision-making abilities. When participants consumed 500ml of water prior to a cognition test, they performed better on tasks requiring thoughtful responses rather than automatic reactions.