A weight loss doctor has warned that skipping proper hydration before breakfast is sabotaging people's fat loss efforts without them realising it.
Professor Franklin Joseph, head of Dr Frank's Weight Loss Clinic, says the crucial mistake happens before food touches their lips.
"Most people wake up and go straight to the kitchen or grab a coffee without a second thought," he said.
"But if you're not preparing your body for the day properly, you're missing a huge opportunity to boost fat-burning, improve energy, and control your appetite naturally."
The body loses water overnight through breathing and sweating
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The number one mistake is skipping hydration, which slows metabolism and triggers sugar cravings after overnight water loss through breathing and sweat.
Professor Joseph explained that the body loses water overnight through breathing and sweating, leaving people in a state of mild dehydration that can slow down metabolism, trigger sugar cravings, and cause fatigue and brain fog.
"If you don't replace that water first thing, you're starting your day in a state of mild dehydration - and that can slow down your metabolism, trigger sugar cravings, and leave you feeling foggy and fatigued," Prof Joseph said.
For optimal results, he recommends drinking at least 400 to 500ml of water within 30 minutes of waking.
Adding a pinch of high-quality sea salt or an electrolyte supplement can help the body absorb it more effectively.
"Electrolytes can make a big difference, especially if you wake up feeling groggy or if you're active," he said. "They support hydration at a cellular level, helping you feel sharper and more energised."
Reaching for coffee immediately upon waking compounds the hydration problem by spiking cortisol levels, the body's main stress hormone.
"Caffeine first thing in the morning spikes cortisol levels - the body's main stress hormone - which can interfere with fat loss, increase belly fat storage, and make you feel more anxious," Prof Joseph said.
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Electrolytes can significantly enhance hydration in the morning
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He recommends waiting at least 60 to 90 minutes after waking and hydrating before having the first coffee.
"That gives your cortisol time to settle and helps regulate your energy more evenly throughout the day," he explained.
Hydration also plays a crucial role in appetite regulation, as many people confuse thirst with hunger.
"They end up snacking or overeating because they think they're hungry, when really they're just dehydrated," Prof Joseph added.
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