Upon waking, you’re always dehydrated (you haven’t had any water since before you fell asleep). Dehydration cripples fat loss because your metabolism slows down to conserve fluids—according to a University of Rochester study, the loss of even one percent of your body weight in water can impair exercise performance.
Drink a tall glass of water first thing in the morning and aim for 64 ounces throughout the day. A 2003 study from The Journal of Clinical Endocrinology and Metabolism found that drinking two cups of water increased metabolism by 30% after 30–40 minutes.
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