If you’ve ever tried to lose weight, you know mornings can feel tricky.

Should you eat before exercising? Is coffee helping or hurting your goals? And what about those “miracle” breakfasts you see everywhere?

But what if we told you there’s one simple, science-backed habit that might be quietly sabotaging your weight loss before you even take your first bite? And fixing it could be as easy as reaching for a glass of water.

The surprising morning mistake most people make​

Imagine this: You wake up, head to the kitchen, and the first thing you do is pour yourself a steaming cup of coffee or start prepping breakfast. Sound familiar? According to Professor Franklin Joseph, head of Dr. Frank’s Weight Loss Clinic, this common routine could be working against you.

“Most people wake up and go straight to the kitchen or grab a coffee without a second thought,” Professor Joseph explains. “But if you’re not preparing your body properly, you’re missing a huge opportunity to boost fat burning, improve energy, and control your appetite naturally.”

The culprit? Skipping hydration. That’s right—neglecting to drink water first thing in the morning could slow your metabolism, increase cravings, and leave you feeling sluggish.

Why water matters more than you think​

Here’s the science: While you sleep, your body loses water through breathing and sweat. By morning, you’re mildly dehydrated. If you don’t replenish those fluids right away, your body has to work harder to function, which can:

• Slow down your metabolism, making it harder to burn fat
• Trigger sugar and carbohydrate cravings (hello, donut temptation!)
• Leave you feeling foggy, tired, and less motivated to make healthy choices

Professor Joseph recommends drinking 400 to 500mL (about 13 to 17 ounces) of water within 30 minutes of waking—roughly two large glasses—to rehydrate and kickstart your metabolism.

Want to take it further? Add a pinch of sea salt or an electrolyte supplement to your water.

“Electrolytes can make a big difference, especially if you wake up feeling groggy or are physically active,” says Professor Joseph. “They support hydration at a cellular level, helping you feel sharper and more energized.”

Coffee: Friend or foe?​

Coffee is a morning ritual for many. But Professor Joseph warns that drinking caffeine before hydrating can spike your cortisol levels, the body’s main stress hormone. Elevated cortisol can interfere with fat loss, encourage belly fat storage, and even increase feelings of anxiety.



The simple fix? Delay your coffee by an hour or so and make water your first drink of the day. This way, you still get to enjoy your cup of joe but set your body up for better energy, focus, and weight loss.

It’s easy to overlook the power of a simple glass of water. But sometimes, the smallest habits lead to the biggest improvements. By prioritizing hydration before breakfast, you give your body the best start—boosting metabolism, curbing cravings, and supporting your weight loss journey.

Read next:

• Lose weight effortlessly with these 24 unbelievable 5-star salad recipes!
• 9 hydration mistakes you may be making after 50—avoid these for better health!

We’d love to hear from you! Have you tried drinking water before breakfast? Did it change your energy or appetite? Or do you have your own morning ritual that keeps you healthy and motivated? Share your tips and experiences in the comments below—let’s make every morning a fresh start!