Drinking is such an automatic, everyday gesture that we rarely question what's really behind each glass we put to our lips. Between advice on what to drink on an empty stomach to control blood sugar , fads like lemon water or seawater, and the constant presence of alcohol in social life, it's not always easy to separate what's scientifically based from what's pure marketing.
In Spain and much of Europe, other fundamental debates are also taking place: from the need to guarantee safe drinking water in towns that have suffered fires or pollution, to workplace cases where workers are prevented from drinking water, with the consequent risk to their health. All of this paints a picture in which not only does the amount we drink matter, but above all, what we choose to drink and in what context.
Drinking on an empty stomach: what really helps glucose
When discussing fasting and blood sugar, the same question almost always arises: what should you drink first thing in the morning to avoid hunger pangs, early drowsiness, or sudden spikes in blood sugar? Nutritionists agree that the priority is rehydration after several hours without fluids, and that the simplest solution is often the most effective.
The recommendations focus on simple beverages, without added sugars and well-tolerated by the digestive system. Tap or mineral water, black coffee in moderation, and unsweetened herbal teas are the most frequently mentioned options in consultations, often incorporated into healthy breakfasts to start the day . In some cases, alternatives such as green or black tea, water with a small amount of apple cider vinegar, or a steeped chia seed drink are suggested, always as part of an overall balanced diet.
The available evidence suggests that a morning routine influences metabolism , but it doesn't act in isolation. Studies on different intermittent fasting strategies in overweight or obese adults have observed changes in fasting glucose, insulin, and glycated hemoglobin (HbA1c). However, these results are best interpreted as a complement to a well-planned meal plan, not as a magic bullet on its own.
That's why experts insist that no single beverage upon waking can compensate for heavy dinners, excessive consumption of ultra-processed foods , or a high intake of free sugars. Drinking sensibly on an empty stomach helps, but the real effect is seen when combined with regular sleep schedules, adequate rest, and a breakfast with sufficient protein and fiber.
When choosing the best individual option, it's usually more important that it's a sustainable habit over time, without digestive discomfort and without the need to add sugar. In people with insulin resistance, prediabetes, or diabetes, consistency in meal times and breakfast composition ends up having a greater impact than any one-off trick first thing in the morning.
Lemon water: why it's not a miracle "fat burner"
One of the most widespread practices on social media is starting the day with lemon water on an empty stomach , often presented as a quick way to lose weight or "detoxify" the body. Experts consulted emphasize that this idea is based on a half-truth that has grown thanks to language laden with claims like "detox," "anti-inflammatory," or "natural," although it's important to differentiate between healthy habits and unhealthy ones.
The basic fact is that drinking a glass of water upon waking is healthy , because during the night there is also a fluid fast and it's important to replenish those fluids. From there, the leap to believing that adding lemon turns that drink into a fat burner or a body cleanser has no scientific basis. Lemon is a valuable food due to its vitamin C content and flavor, but that doesn't transform the mixture into a weight-loss aid.
Reviews and popular science articles indicate that there is no evidence that lemon water promotes weight loss more than plain water. It can, like any well-chosen low-calorie beverage, indirectly contribute to better hydration and regulate appetite, but this mechanism is not exclusive to lemons. In fact, using this citrus fruit in meals can be more helpful for adding flavor, reducing the need for added sugar or salt, and enhancing the overall taste of dishes.
Nutrition specialists also warn of a little-discussed detail: the acid in lemons can damage tooth enamel if consumed frequently and in concentrated amounts, especially first thing in the morning and without any other food. Some studies published in dental journals have observed that citrus juices, and lemon juice in particular, erode the surface layer of the tooth more intensely.
In practice, if you enjoy drinking lemon water occasionally and maintain good oral hygiene, it's usually not a problem. The key is not to turn it into a rigid ritual with unrealistic promises of detoxification, nor to think that it alone will compensate for an unhealthy diet or a sedentary lifestyle.
Drinking seawater: myths, risks and limited uses
Another phenomenon that has gained traction, especially on social media, is the recommendation to drink seawater as if it were a remineralizing, alkalizing, or even more hydrating supplement than drinking water. These claims, which date back to theories from over a century ago and have been revived with so-called "marine therapy," are not supported by scientific societies or health authorities.
The Catalan Health Department, for example, is unequivocal: it advises against consuming seawater and points out that there is no solid evidence of any benefits from its ingestion, while the risks are well known. The main problem is its extremely high salt concentration, around 35 grams per liter, far exceeding what is considered a salty food in a typical diet.
Nutritionists and science communicators warn that this excess sodium can raise blood pressure , overload the kidneys, and promote dehydration, as the body needs more water to eliminate the excess salt. Furthermore, drinking directly from the sea adds a clear food safety risk: this water can contain pathogens, contaminants, or traces of human and animal activity.
Even when seawater is sold treated and microfiltered, making it microbiologically safe, experts emphasize that this does not eliminate the problems associated with its salt content . The World Health Organization recommends no more than 2 grams of sodium per day (about 5 grams of salt), and in Europe, a large part of the population already exceeds this amount due to the presence of hidden salt in processed and ultra-processed products.
Dietitians and nutritionists emphasize that the fact that seawater contains minerals like magnesium, calcium, and iodine does not mean it's a good source of these nutrients . There are much safer and more effective alternatives: nuts and legumes for magnesium, and fish and dairy products for iodine and calcium, for example. On the other hand, sodium, which is very abundant in seawater, is precisely the nutrient whose consumption should be limited.
Regarding acceptable uses, experts limit the role of treated seawater to very specific culinary applications, such as cooking shellfish if the liquid is then discarded, or external uses: making certain cheeses, nasal irrigation, surface skin treatments, or baths for athletes. For routine drinking, the recommendation remains clear: use tap water, which is subject to strict controls, or bottled mineral water when necessary.
Alcohol as an everyday drink: a false sense of security
At the opposite end of the spectrum from supposedly healthy drinks is alcohol, deeply normalized in Spain and many other European countries. Holidays, family celebrations, work events, or simple get-togethers with friends often revolve around a drink, which can lead to underestimating the risks of a substance that is toxic and psychoactive.
For years, some studies contributed to the idea that a glass of wine a day could offer some cardiovascular protection , partly due to compounds like resveratrol. However, the current scientific consensus has shifted toward a more cautious conclusion: there is no dose of alcohol that can be considered completely safe for health, and its potential protective effects are, at best, modest and outweighed by the harmful effects.
Cardiologists and other specialists remind us that alcohol has two sides: on the one hand, it can slightly reduce blood clot formation and have antioxidant or anti-inflammatory effects; on the other, it damages the heart muscle , promotes arrhythmias, raises blood pressure, and impairs the heart's pumping capacity, affecting the health of those who do not follow healthy habits for a strong heart. Added to this are the well-documented risks of various types of cancer, traffic accidents, neurological disorders, and mental health problems.
The message gaining traction in scientific literature and public health campaigns is that if you drink, the less and less often, the better . For those who have already increased their consumption during times like summer, it can be helpful to review not only the amount, but also the role alcohol plays in their social or emotional life, and consider gradual changes that include more alcohol-free time.
Access to drinking water and the right to drink at work
While discussions continue about which beverages to prioritize, in some places the urgent need remains access to safe drinking water . In small towns in rural Spain, forest fires and nitrate pollution have jeopardized the quality of the water supply. When the water is no longer suitable for human consumption, residents are forced to resort to temporary solutions until tests confirm its safety.
At the same time, effective access to water also extends to the workplace. Trade unions have reported cases where employees in certain establishments have their water consumption restricted during the workday , despite working in kitchens or areas with temperatures approaching 30 degrees Celsius. In these contexts, the inability to hydrate increases the risk of heatstroke and dehydration, and directly contradicts occupational health and safety regulations, affecting those who need healthy habits at work.
European and Spanish legislation requires companies to provide drinking water and guarantee safe working conditions. Failure to comply not only has an obvious impact on employee health but also violates basic rights and opens the door to penalties. Hydration, far from being a minor detail, is an integral part of the measures that must be incorporated into the organization of shifts, breaks, and available resources.
At a population level, these incidents serve as a reminder that the debate about what, how much, and when to drink has not only an individual dimension, but also a collective and regulatory one . From monitoring the quality of tap water to working conditions and alcohol policies, public decisions directly influence what actually ends up in our glasses.
Between myths about "detox" drinks, warnings about excess salt in seawater, increasingly clear evidence about the harmful effects of alcohol, and the importance of easy access to clean drinking water, the daily choice of what to drink becomes more than just an automatic gesture. Choosing safe water as a base, reserving other options for specific occasions, and being wary of miracle cures allows us to take care of our health with simple and sustainable choices , tailored to each person's individual circumstances.
