Imagine starting your day feeling amazing—your mind alert, your mood high, your body in a Captain Marvel power pose. You emerge from your morning routine rested—calm, but energetic and excited for the day ahead. Now imagine feeling that every day. How might your capabilities be affected—at work and at home? How might it alter the quality of your relationships? Over time, how might it transform your life?

Consistently waking up on the right side of the bed is possible—it just takes a little discipline. Here at Liquid I.V., we’re committed to helping people live better lives through wellness, so our products are specially designed to enhance your day for optimal adventuring. That’s why we’ve created an ideal morning routine to get you powered up when you need it most. See below for a step-by-step guide that will propel you forward into the best day ever (until tomorrow)!

Step 1: The Wake-Up Call

A great morning starts with a great night. As we discuss in The Stages of Sleep, your body goes through different phases while you’re snoozing. Stage 1 is the lightest stage, Stage 2 brings you a bit deeper into slumberland, Stage 3 is the deepest sleep, and Stage 4, or REM sleep, is the dreaming stage.

The optimal time to wake up is right after REM sleep, just as Stage 1 is beginning again. Waking up at this stage reduces that morning grogginess and disorientation we all love so much (JK). Each sleep cycle lasts about 90 minutes, so if you have an alarm set for the morning, it’s a good idea to time it so that you wake up at the end of a cycle. If you need help falling asleep on time, read Zonk Out: How to Fall Asleep Quickly and Naturally, or simply pick up some Liquid I.V. Sleep. One stick in 8 ounces of water can help you ease into sleep faster!

Now, your alarm is key. Choose an alarm that works for you—one that’s loud enough to wake you up, but pleasant enough that it won’t scare the pajama pants off you before you’ve even started your day. We naturally wake up with high levels of cortisol, the stress hormone, and waking up to an alarm that sounds like a jackhammer won’t help matters.

Step 2: Get Moving

Exercise, exercise, exercise. While it’s not necessary to break a sweat first thing in the morning, it is important to activate your body in order to signal to your brain that it’s time to rise and shine. Exercise also gives the face a flushed, wide-awake appearance, which is much less frightening than that “living dead” look most of us are rockin’ in the morning. Take 5 minutes to stretch, or do some jumping jacks or light yoga.

Step 3: Water Power

Most people shower in the morning, but if you’re not one of them, consider trying it out! Hot water gets the circulation system going, increasing your energy levels and heightening your alertness. You’ll be amazed at how refreshed you feel once you’ve washed the night away.

When you’re done in the bathroom—your teeth brushed, your skin cleansed, and your hair combed—it’s time to chug. Your body gets super dehydrated while you sleep, so re-up on H20 before you eat. To maximize hydration, pour a stick of Liquid I.V. Hydration Multiplier into 16 ounces of water and drink up. Even more than coffee, hydrating well is THE BEST way to wake up your body.

Aside from providing you with more energy, hydration also elevates mood and increases mental clarity, so don’t skip this step!

Step 4: Eat Your Energy

You are what you eat—especially in the morning. Don’t load up on sugary cereals and pancakes unless you want a pretty nasty mid-morning crash. Fruit, oatmeal and low-sugar cereals are great options for fueling up first thing.

Here’s where things get complicated. Most people rely on their morning cuppa joe to kick-start their morning routines, but foregoing it in favor of tea might be a better choice. We’re not saying you need to give up caffeine altogether (we would never do that to you), but coffee in particular may be detrimental to your morning optimization project. Coffee causes energy spikes, giving you that nice “I can do anything” high, but then causes abrupt crashes, leaving your head slumped, your eyelids heavy and your mood sour. Why not try matcha, yerba mate, or chai yea as a substitute? Matcha is a particularly effective source of caffeine. It’s made from high-quality powdered green tea leaves, so it’s got way more caffeine than most other teas, it doesn’t cause a crash, and the catechins in matcha make it time-released to last all day. It’s also got the highest antioxidant rating of all superfoods, so it’s ridiculously good for you. It’s like the benevolent superhero of caffeinated beverages! (Keep an eye out for future LIV products containing this magical green powder 😉.)

Step 5: Set an Intention

Tons of successful people, from Benjamin Franklin to Oprah Winfrey, have endorsed the powerful practice of setting an intention for the day. Simply run through your planned activities in your head before you walk out the door.

What do you want to accomplish? How do you want to feel? How do you intend to act toward those with whom you come into contact?

Visualizing events going well before they happen makes an easy, fluid transition into your day, and often produces some serendipitous surprises!

Caring for your mind and body before you head out on your daily adventures can drastically improve your sense of wellbeing—and your daily performance! Follow these steps and watch your day elevate. Let us know how it works in the comments below!

Written by: Samantha Colicchio, Liquid I.V. Brand Storyteller