Nutrition scientist Dr Emily Prpa has revealed that people’s morning routines are having a huge impact on the rest of their day
Half of Brits’ morning routine could be damaging to their health, an award-winning nutritionist has warned.
Sleepy risers have revealed that more than half (58%) reach for a cup of coffee or tea to kick start their day instead of gulping down a glass of water. But while the caffeine boost may feel like it’s fuelling their bodies correctly, nearly half (46%) admit the buzz is short-lived, with others (42%) say it makes no difference, according to the research by Gatorade.
Nutrition scientist Dr Emily Prpa PhD says that while many may be blaming their sluggishness on poor sleep, stress or general tiredness, it could be down to their choice of first drink. The expert, who is dubbed ‘your friendly neighbourhood food detective’, warns that people are at their most dehydrated when they wake up – and caffeine may simply mask the need for a glass of water.
When the morning alarm goes off, your body is its most dehydrated self after a night of sleep, yet four out of 10 people (41%) are unaware of this. So, while Brits opt for caffeine to wake them up, your body is actually craving a cold glass of water to rehydrate and set yourself up for a successful day.
Out of the common signs of dehydration, dry mouth is said to be experienced by Brits the most (65%), followed by thirst (70%), fatigue (54%) and headaches (29%). However more than half (52%) overlook hydration as the cause and blame it on poor sleep, stress or general tiredness.
So, when they grab a hot brew to begin their day, this can temporarily mask the common signs of dehydration, failing to address the potential route cause.
Dr Emily Prpa said: “Dehydration can affect everything from concentration and energy to mood and digestion, think fatigue, headaches, dry mouth and brain fog – and they can kick in before we’ve even left the house.
“We wake up at our most dehydrated, yet many of us reach straight for caffeine. While coffee isn’t the enemy (it does contribute to fluid intake), caffeine can temporarily mask the signs of dehydration, such as tiredness, without addressing the potential root cause.
“It’s important to prioritise hydration first – think, hydrate before you caffeinate. Prioritising hydration first thing in the morning is a simple but powerful habit that can support better health and help us feel more energised throughout the day.
“Products like Hydration Booster by Gatorade, can be a useful way to include electrolytes as part of your hydration strategy – particularly when fluid or electrolyte losses are higher, such as during exercise or long travel days.”
As it stands hydration seems to be a low priority for most Brits as only 59% reach the recommended water intake twice a week or less. Despite this nearly two thirds (64%) have never bought an electrolyte drink – a convenient rehydration solution – outside of working out.
It was revealed 43% didn’t realise electrolytes could hydrate more effectively than water alone, with 42% of Brits wrongly believing only athletes or gym-goers should drink them.
To help you reach optimal hydration, follow Emily’s five top tips:
Hydrate before you caffeinate
Your body wakes up at its most dehydrated. Drinking a glass of water before reaching for your tea or coffee helps replenish fluids lost overnight and supports better digestion, energy and focus throughout the day.
Pro tip: Leave a glass of water on your bedside table so it’s the first thing you reach for.
Don’t wait to feel thirsty
Thirst is actually a late sign of dehydration. Just like you wouldn’t eat all your calories in one sitting, don’t drink all your fluids at once either.
Pro tip: Rather than chugging water when you feel parched, aim to sip steadily throughout the day.
Eat your water
Fruits and vegetables like cucumbers, watermelon, oranges, and leafy greens have a high-water content and contribute to your daily fluid intake.
Pro tip: Including these fruits and vegetables in meals and snacks is a simple, nutrient-rich way to support hydration.
Think smarter hydration
Hydration isn’t just about water – electrolytes like sodium, potassium, and magnesium help your body retain and use fluids effectively. If you’re active or sweating heavily, consider adding an electrolyte powder sachet to your glass of water or water bottle.
Pro tip: Electrolyte powder sachets, like Hydration Booster by Gatorade®,, make it easy to carry on the go so you’re never caught out.
Make it a habit
The four principles of habit formation are: make it obvious, attractive, easy, and satisfying. Keep your water bottle in sight (obvious), infuse it with fruit or opt for one you love using (attractive), choose a straw lid or set hydration reminders (easy), and track your intake with a marked bottle or app (satisfying). These small tweaks make drinking water easier and more enjoyable, helping you stay hydrated without even thinking about it.
Pro tip: Pair habit cues with convenience to keep hydration seamless and easy. The easier and more enjoyable it is, the more consistent you’ll be.
The new research is commissioned by Gatorade to mark the launch of its Hydration Booster – an advanced blend of carbohydrate-electrolytes in powder sachets.
The electrolytes are available to purchase in Lemon Lime, Cherry Lime and Strawberry Watermelon for £17.00 (12 pack) from www.Gatorade.co.uk and Amazon with more stockists planned.
