By Emily K. McAfee
Did you know your first drink in the morning may have a negative impact on your entire day?
After waking up, our bodies are dehydrated due to losing water through sweating, breathing and other metabolic functions. Further dehydration can take a toll on daily productivity, leading into brain fog, as well as decreased energy levels and motivation.
Drinks that have high sugar content such as coffee with sugar and/or sweetened creamers, caramel latte and soda may spike insulin levels. Partaking of these types of drinks during the first few hours after waking have been shown to enhance the desire for sweets, high fat and calorie dense foods over the remainder of the day rather than consuming nutrient dense whole foods that will better fuel you.
So, what is the best thing to drink first thing in the morning? WATER. Drinking 12-16 ounces straight away replenishes fluids lost while sleeping. If you don’t like plain water, add cut fresh fruit to enhance flavor. Either way, water’s ability to boost mental clarity and cognitive function allows for improved focus over the early hours of the day.
If you depend on that “kick” from coffee or tea, you can still have it…just make sure to drink water beforehand. Also, be sure to avoid drinks that are high in sugar (natural or added) such as milk, soda, juices or creamers. Remember—this will cause your insulin levels to quickly rise then crash making you feel lousy after the body is able to metabolize them in as little as an hour.
If you work out in the morning, there is an exception. In my last blog I mentioned how sports drinks are good to consume as long as you choose well. After having a full glass of water, drinking a sports drink is acceptable if it contains ample amounts of electrolytes like sodium, potassium, magnesium and calcium. These ingredients are essential as they assist in balancing the amount of water in our body, and support proper muscle function. Maintaining adequate hydration ensures nerves and organs work as they should during times of distress, like long or intense workouts and endurance competitions. Find a sport drink with BCAAs (branch chain amino acids)—particularly those with leucine, isoleucine and valine—three of nine essential amino acids the body needs and cannot self-produce. BCAAs assist with muscle growth and repair, decreased muscle soreness and reduced exercise fatigue.
Questions or Comments? Please feel free to contact me!
See you on the healthier side,
Emily McAfee CN, CSSC, M. Ed. Nutritionist Certified Specialist in Strength and Conditioning BA Psychology M. Ed. in Health and Wellness Emilykmcafee.com Emilymcafeemed@gmail.com