Skipping This Morning Habit Can Increase Your Blood Pressure Over Time
Key Points
Picture this: You’ve got 30 minutes to get out the door. You turn on the coffeepot, get dressed, grab a quick bite while helping everyone else get ready. Notice anything missing? Water.
Most of us reach for coffee before a glass of water in the morning. Skipping the simple habit of drinking water first thing won’t make your blood pressure spike instantly—but like many daily habits, doing it consistently over time can affect long-term health.
We spoke to dietitians to explain how skipping this important morning habit may be quietly impacting your blood pressure, along with other lifestyle tips for better heart health.
Why Not Drinking Water in the Morning Can Increase Blood Pressure Over Time
As we’re still sleeping soundly in the early morning hours, our blood pressure is already on the move. “Our blood pressure naturally rises in the early morning (the “morning surge”) due to hormones like cortisol and adrenaline, and what we do then can either amplify or blunt that rise,” explains a Dr.
Most body systems operate on a circadian rhythm, meaning they “turn on” when we wake. For example, when we wake up in the morning, the sympathetic nervous system becomes more active, increasing heart rate and naturally pushing blood pressure higher.
Hydration plays an important role here, too. “Not drinking water in the morning keeps you in a slightly dehydrated state from overnight, which triggers hormones like vasopressin and the renin-angiotensin-aldosterone system,” says a Dr. Both of these hormones help regulate blood pressure and fluid balance, but when elevated, they tighten blood vessels and make the heart work harder. Over time, this can contribute to higher blood pressure.
While missing a glass of water isn’t dangerous, studies show that consistently starting the day dehydrated can elevate blood pressure readings. “Dehydration also makes the blood thicker and reduces the fluid in your vessels, so your heart has to pump against more resistance, making blood pressure rise,” the Dr. explains.
“Overall, the concern is cumulative,” Cardel says. “Regularly starting the day dehydrated—then adding coffee, excess salt, stress and sedentary activity—can repeatedly push the morning blood pressure surge higher. Over years, this pattern may contribute to stiffer arteries, higher resting pressure and increased cardiovascular risk.”
What to Do Instead of Skipping Water in the Morning
- Keep It on Your Nightstand. Set a glass or water bottle next to your bed so it’s the first thing you see when you wake up—yes, before your phone. Keeping water in your line of sight makes it an easy habit to stick with.
- Drink Warm Water. If you prefer hot beverages like coffee, start with a warm mug of water first to gently hydrate.
- Add Flavor. Not a fan of plain water? Add citrus like lemon, lime or orange slices, or prepare a jug of infused water to sip throughout the day.
- Make a Hydrating Breakfast. Blend up a smoothie packed with fruits, vegetables and milk for a fluid boost.
- Prioritize Electrolytes. Eat a balanced breakfast rich in potassium, magnesium and calcium to support healthy blood pressure and vascular function, says Routhenstein. Fruit, nuts, seeds and dairy are excellent sources.
- Wait to Drink Coffee. Delay caffeine and avoid coffee on an empty stomach, says Cardel. “Have at least one glass of water before your first coffee and consider keeping caffeine moderate (around 2 cups). Caffeine can transiently raise blood pressure; going into it dehydrated may amplify that effect.”6
Tips for Managing Blood Pressure
In addition to staying hydrated and starting your day with water, there are several other habits that can support healthy blood pressure:
- Watch Sodium. Aim to keep sodium intake to no more than 1,500 milligrams per day, which can help lower blood pressure, says Routhenstein. Sodium isn’t just in the saltshaker—it’s common in many packaged and restaurant foods, including canned and frozen meals, condiments, sauces, dressings and snack foods like chips and pretzels.
- Eat Potassium-Rich Foods. Eat more potassium-rich foods like vegetables, fruits and legumes, which help counteract sodium’s effect on blood pressure, says a Dr,
- Exercise Regularly. Physical activity is linked to better heart health and blood pressure control. Ideally, aim for at least 150 minutes per week of moderate-to-vigorous activity plus two days of strength training.
- Prioritize Sleep. Getting enough sleep—ideally seven to nine hours per night—and maintaining a wind-down routine is linked with improvements in nighttime and early‑morning blood pressure, says Cardel.
Our Expert Take
Skipping water in the morning may seem harmless, but over time, experts say not making this a habit can contribute to higher blood pressure. Before reaching for coffee or your phone, make a glass of water your first act of the day.