Is It Better to Drink Tea or Water First Thing in the Morning?

January 6, 2026 •

4 min read

After a night of sleep, the body is naturally dehydrated, and how you choose to rehydrate can set the tone for your entire day. While many people rely on a cup of tea to kickstart their morning, experts suggest that a simple glass of water might be the superior choice for initial hydration and overall wellness.

Quick Summary

An analysis of drinking tea versus water upon waking reveals that water offers more immediate rehydration benefits, supports metabolism, and aids digestion without the potential drawbacks of caffeine and tannins found in tea. The best practice is to start with water before enjoying tea later in the morning.

Key Points

Start with Water: The first action upon waking should be drinking a glass of water to quickly rehydrate and flush out toxins after a night's sleep.
Boost Metabolism Naturally: Drinking water on an empty stomach can increase your metabolic rate by up to 30% for a short period, aiding digestion and calorie burning.
Wait for Tea: Avoid drinking caffeinated tea on an empty stomach to prevent stomach acidity, heartburn, and potential nutrient malabsorption caused by tannins.
Mindful Caffeine Intake: Having tea later, after rehydrating and eating a light snack, can prevent the cortisol spike and energy crashes that can occur from early morning caffeine consumption.
Consider Herbal Teas: For those sensitive to caffeine, opting for a gentler, non-acidic herbal tea like chamomile or ginger in the morning can be a better choice.
Boost Brain Function: Rehydrating upon waking can significantly improve brain function, mood, and concentration, which may be impaired by overnight dehydration.
Prioritize Overall Wellness: Combining the rehydration benefits of water with the antioxidant properties of tea at the right times offers a balanced and health-optimized start to your day.

Waking up and choosing your first beverage is a habit with surprising implications for your health and energy levels. Many reach for a comforting cup of tea, but for immediate rehydration and balancing the body's chemistry, water is the clear winner. After eight hours of sleep, your body is in a state of fasting, and a glass of water on an empty stomach quickly replenishes lost fluids and helps flush out toxins. Tea, particularly caffeinated varieties, has specific compounds that can irritate an empty stomach and impact nutrient absorption over time.

The Morning Water Advantage

Drinking water immediately upon waking offers a range of scientifically backed benefits that tea simply can't match for the first moments of your day.

Replenishes Hydration: Overnight, your body uses up fluid stores for essential functions like repair and regeneration. Starting with water replenishes this deficit quickly, restoring proper cellular function.
Boosts Metabolism: Research has shown that drinking 500ml of water on an empty stomach can temporarily increase your metabolic rate by up to 30%. This metabolic boost helps with digestion and calorie burning.
Supports Detoxification: Water helps your kidneys flush out waste products and supports your lymphatic system, which is crucial for a healthy immune response.
Enhances Brain Function: Even mild dehydration can impair concentration, mood, and memory. Rehydrating first thing in the morning can improve mental clarity and focus.
Aids Digestion: A glass of water before breakfast helps activate your digestive system and can prevent constipation by promoting bowel regularity.

Potential Downsides of Early Morning Tea

While tea offers many health benefits, including potent antioxidants, its specific compounds can cause issues when consumed on an empty stomach.

Acidity and Indigestion: Caffeinated teas contain tannins and caffeine, which stimulate stomach acid production. For some, this can lead to heartburn, bloating, and stomach irritation when no food is present.
Nutrient Absorption Interference: Tannins can interfere with the absorption of essential minerals like iron and calcium. Having tea first thing could impede the body's ability to absorb nutrients from subsequent meals.
Jitters and Energy Crashes: Starting your day with caffeine on an empty stomach can lead to a more pronounced spike in cortisol, the stress hormone, which can cause jitteriness, anxiety, and a later energy crash. Drinking water first helps modulate this effect.

Comparing Water and Tea for a Morning Routine


Feature	Plain Water	Tea (Caffeinated)
Immediate Hydration	Excellent; replenishes fluids rapidly and efficiently.	Mildly diuretic; can slightly counteract hydration, especially on an empty stomach.
Metabolism Boost	Proven to increase metabolic rate by up to 30% for a short time.	Minimal direct impact on metabolism, but caffeine can provide a boost.
Digestive Impact	Prepares digestive system and promotes regularity.	Tannins can irritate the stomach lining and cause acidity.
Nutrient Absorption	No interference; facilitates the absorption of nutrients.	Tannins can inhibit the absorption of iron and calcium.
Energy Source	Sustained energy from a naturally kickstarted metabolism and rehydration.	Stimulant-based energy from caffeine, which can lead to crashes.
Toxin Flushing	Effectively flushes toxins from the kidneys and liver.	Less effective for pure detoxification due to other compounds.

Creating Your Optimal Morning Ritual

It's not about choosing one beverage over the other forever, but rather about strategic timing to maximize the benefits of both. A healthier morning ritual prioritizes rehydration and digestive health before introducing stimulants.

Drink Water First: Within the first 30 minutes of waking, drink a glass of lukewarm or room-temperature water. Adding a squeeze of lemon or a pinch of pink salt can enhance hydration and add electrolytes. This step rehydrates your body, boosts your metabolism, and prepares your stomach.
Wait and Absorb: Wait at least 30-45 minutes after drinking water before consuming anything else. This allows your body to fully absorb the water and start its metabolic and cleansing processes without interference.
Enjoy Your Tea: After the initial hydration period, you can enjoy your cup of tea. By having it after your stomach is no longer empty, you can minimize potential irritation and absorb nutrients from your breakfast more effectively.
Consider Herbal Alternatives: If you are sensitive to caffeine or tannins, consider starting your day with a gentler herbal tea, such as chamomile or ginger, which offers flavor and therapeutic benefits without the acidity.

Conclusion

When faced with the choice of tea or water to start your day, water is the clear winner for foundational health benefits. Prioritizing a glass of water first thing in the morning ensures your body rehydrates efficiently, boosts your metabolism naturally, and prepares your digestive system for the day ahead. While tea has its own virtues, consuming it later in the morning, after your initial hydration, allows you to enjoy its benefits without the potential drawbacks on an empty stomach. Making a simple switch in timing can have a profound positive impact on your daily energy, digestion, and overall wellness.

To summarize, the best morning habit is to drink water first, then enjoy your favorite tea later with a light snack or breakfast.

Citations

MedicineNet: "Why Is Drinking Water In The Morning So Important?"
Beloka Water: "Best Times to Drink Water for Maximum Health Benefits"
Luke Coutinho: "The Hidden Side Effects Of Morning Tea On An Empty Stomach"
Times of India: "The REAL reason why you must drink water before drinking tea/coffee in the morning"
MedicineNet: "Does Tea Hydrate Better Than Water?"

Frequently Asked Questions

Yes, drinking tea, especially caffeinated varieties, on an empty stomach can be problematic. The tannins and caffeine can increase stomach acid production, leading to acidity, indigestion, and potentially hindering nutrient absorption.

Drinking water first thing in the morning helps rehydrate your body, boosts your metabolism, aids in flushing out toxins, and can improve digestion and brain function for the day ahead.

Caffeinated tea has a mild diuretic effect, meaning it can increase urination and potentially cause mild dehydration, especially if consumed on an empty stomach without prior hydration.

It is generally recommended to wait at least 30 to 45 minutes after drinking water before having tea or any other beverage. This allows your body to rehydrate and the water to pass through your system before adding other compounds.

Yes, drinking a glass of water in the morning stimulates the gastrointestinal tract and helps flush out waste, which promotes healthy bowel function and prevents constipation.

No, not all teas are bad on an empty stomach. Herbal teas like ginger or chamomile are less acidic and don't contain caffeine and tannins, making them a gentler option for the morning. However, water is still the best for initial rehydration.

Absolutely. The most beneficial approach is to drink water first to rehydrate your body. Then, after waiting for a short period and perhaps having a light snack, you can enjoy your cup of tea.