I Tried the 30-Day Water Challenge: Drinking Water on an Empty Stomach Every Morning – Here’s What Happened

We often tend to overcomplicate our physique transformations with complex diets and training regimes, overlooking simple, straightforward solutions that have been staring us in the face all along.

As a personal trainer with over 17 years of hands-on experience, I’m often approached by clients seeking the latest exercise programs that could help them lose weight and build muscle. My first question often focuses on their daily water consumption.

The answer? Not that much.

Most people don’t even track their water intake. They drink water when they feel thirsty, and that’s about it.

Honestly, I was the same before I started my fitness journey. However, I soon realized that a fitness transformation requires a holistic approach. One of the first things I started doing was to drink four glasses of water on an empty stomach. The results were beyond what I could have ever imagined.

In this article, I take you over why I started drinking water on an empty stomach and the results you can expect from adopting this challenge, including weight loss, increased focus, improved mood, and reduced stress levels.

The 30-Day Water on an Empty Stomach Challenge: Methodology and Expectations

Drinking water on an empty stomach is not a random experiment. It is an ancient Japanese practice, popularly known as Japanese water therapy, and involves drinking several glasses of room-temperature water first thing in the morning — before even brushing your teeth.

Japanese water therapy also involves a few dietary and lifestyle restrictions, including:

• Drink a liter of water and wait for 45 minutes before eating breakfast.
• Eat each meal for 15 minutes, and wait at least two hours before eating or drinking anything else.

Proponents of this therapy claim that it can rehydrate the body, boost metabolism, increase energy levels, strengthen the immune system, and prevent kidney stones.

An improvement in skin health is one of the biggest benefits of this diet. This therapy also explains why I’ve never seen a Japanese individual with bad skin.

The body is made up of 50 to 75 percent water. Your body burns through a good chunk of it (200-300 milliliters) while you’re asleep, translating to a weight loss of roughly 200 grams overnight.

That said, I made some adjustments to this practice to better align it with my lifestyle and improve its effectiveness.

I favored cold water over room-temperature water for this experiment. Why is that, you ask? Research suggests that cold water (2 degrees Celcius) can reduce energy intake compared to warmer water. (1)

However, when I’m not in a calorie deficit and trying to lose weight, I usually opt for room-temperature water. It is much easier to gulp down and saves me a trip to the kitchen.

Claimed Benefits of the Japanese Water Therapy

Practitioners of Japanese water therapy prescribe sticking to this practice for varying periods depending on your condition. Here are some examples:

• Constipation — 10 days
• High blood pressure — 30 days
• Type 2 diabetes — 30 days
• Cancer — 180 days

Remember, these claims are not backed by scientific evidence. Folks dealing with health conditions should always consult their doctors before starting a new training, diet, or recovery program.

As for me, I had no big expectations from this therapy before I embarked on the 30-day challenge. I was just curious to learn if it could help me lose a few kilos.

Week 1: Adjustments and First Signs of Change

Starting a new routine, no matter how small, requires a period of adjustment. There were days in the first weeks when I got out of bed without drinking my four glasses of water. Also, I did feel a little bloated on some days as my body was not used to accommodating a liter of water first thing in the morning.

Nonetheless, the biggest adjustment for me was to delay my workouts. I usually train within half an hour of waking up. Since I couldn’t eat anything for 45 minutes after drinking four cups of water, I had to push back my training sessions. I find that training on an empty stomach hampers my performance.

Mental and Physical Benefits in the First Week of Japanese Water Therapy

Sticking to this habit reinforces the importance of discipline in your life. Imagine waking up every day and drinking four glasses of water. Make no mistake; downing a liter of water first thing in the morning is not easy. However, this makes you start the day on the right foot.

You are subconsciously doing what is good for your health instead of taking the easy way out.

This hefty amount of water also wakes you up and gives you an energy boost to start the day. One of the biggest benefits I gained out of this therapy was that my bowel movements became more regular.

Weeks 2-3: Momentum Builds and Transformations Deepen

In the first week, drinking four glasses of water felt like a chore. However, once I started noticing the positive changes in Week Two, I began treating it like a ritual.

I have naturally oily skin and have to deal with regular acne breakouts, especially if I eat something greasy or oily.

However, I noticed an improvement in my skin quality within a couple of weeks of starting this challenge. My skin was clearer and more radiant.

The second biggest change was that my hunger levels went down considerably. This aligns with the findings of a human randomized controlled trial (RCT) that concluded that drinking water before a meal decreases the amount of food consumed. This suggests that water can promote a feeling of fullness and aid in weight management. (2)

Strength Training Focused Improvements

Since I use a creatine supplement (which is known to promote water retention), I noticed an improvement in my muscle roundness and fullness when I combined it with Japanese water therapy.

Although I didn’t notice a huge weight drop in the first three weeks, there was a subtle shift in my body composition. My clothes fit better, and I felt leaner and more jacked.

Improved mental clarity is one of the most underrated benefits of upping your water intake. Heightened focus and thought process early in the morning is a superpower, if you ask me.

I also experienced an improvement in my overall mood. My mood in the A.M. is usually unpredictable. Some days, I wake up feeling joyful and refreshed; on others, not so much. This water routine smoothened the fluctuations. It also helped me feel calm and mentally steady throughout the day.

Week 4 and Beyond: Sustaining the Habit and Long-Term Effects

I was amazed at all the benefits I saw by inculcating this simple habit into my daily routine. My skin quality improved, my digestion was smooth, and my energy levels were consistent throughout the day. I couldn’t have asked for more.

One of the biggest takeaways from doing the Japanese water therapy for 30 days was that most of my hunger pangs aren’t because I’m starving; 80 percent of the time, I’m just thirsty. I would go as far as to say that this therapy has made me better at listening to my body’s signals, and this has helped me tremendously in my strength training career.

I must emphasize that four weeks of this 30-day challenge improved my digestion in more ways than I could have imagined. And let me tell you this: once your gut health improves, you feel and function so much better.

 

Unexpected Benefits of Drinking Water on an Empty Stomach

Drinking water on an empty stomach improved my sleep. I fell asleep faster, slept more soundly, and woke up feeling refreshed. This shows the effectiveness of optimal water intake on your hormone levels.

I also spent a lot less time daily thinking about junk food and what I would eat for my weekly cheat meal. I’ve discovered these thoughts are more prominent when you are starving or dehydrated, as your body is seeking quick energy fixes and satisfaction.

What else? My muscles recovered faster between workouts, and I experienced less soreness even after high-volume sessions.

The benefits I’ve gained from drinking a liter of water first thing in the morning have me hooked. It’s been a few months since I attempted this challenge, but it has become a part of my lifestyle now, and I don’t intend to stop any time soon.

Things To Consider Before Starting Japanese Water Therapy

While drinking a liter of water at once is usually safe, you must still exercise caution. Here are a few possible side effects of drinking too much water:

Overhydration

Yes, this is a real thing. Drinking too much water in a short period can cause water intoxication. Your bathroom trips increase when you drink more water. Furthermore, the salt levels in your blood can be diluted by excessive fluid. (3)

People with kidney problems, endurance athletes, and those who abuse stimulant drugs are at an increased risk of hyponatremia.

As a thumb rule, you shouldn’t drink more than four cups of water each hour. Also, lower your water intake if you experience frequent water reflux.

Weight Rebound

As you increase your water intake, it will lower your appetite and calorie intake, thus resulting in weight loss. However, some people experience quick weight gain or indigestion as soon as they stop the Japanese water therapy or lower their water intake. Worst of all, your cravings and hunger pangs will shoot up like crazy.

Conclusion

Going from no water to drinking a liter right after waking up had a significant impact on my physique. It improved my bowel movement, metabolism, skin quality, focus, mood, and stress levels.

If you find drinking four glasses of water first thing in the morning challenging, start with drinking two. Increase the quantity as you get more comfortable. Alternatively, you could drink two glasses just after waking up and the remaining two five to 10 minutes later.

Remember, this challenge isn’t just about drinking a liter of water each morning; it’s about taking control of your health and making conscious choices to improve it.

If you have any questions about drinking water on an empty stomach, post them in the comments below, and I’ll be happy to help!

References:

1. Fujihira, K., Hamada, Y., Yanaoka, T., Yamamoto, R., Suzuki, K., & Miyashita, M. (2020). The effects of water temperature on gastric motility and energy intake in healthy young men. European journal of nutrition, 59(1), 103–109. https://doi.org/10.1007/s00394-018-1888-6
2. Corney, R. A., Sunderland, C., & James, L. J. (2016). Immediate pre-meal water ingestion decreases voluntary food intake in lean young males. European journal of nutrition, 55(2), 815–819. https://doi.org/10.1007/s00394-015-0903-4
3. Lee, L. C., & Noronha, M. (2016). When plenty is too much: water intoxication in a patient with a simple urinary tract infection. BMJ case reports 2016, bcr2016216882. https://doi.org/10.1136/bcr-2016-216882

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