Is it better to drink water or coffee first thing in the morning?

After 6-8 hours of sleep, your body is naturally in a state of mild dehydration. So, is it better to drink water or coffee first thing in the morning? While coffee is a popular morning ritual, medical experts often recommend a glass of water first to rehydrate and prepare your body for the day.

Quick Summary

This article explores the pros and cons of starting your day with water versus coffee, examining their effects on hydration, digestion, and energy levels. It offers a balanced comparison to help you decide the best approach for your health and well-being.

Key Points

• Hydrate First: Drinking water immediately upon waking replenishes fluids lost overnight, setting a healthy foundation for the day.

• Boost Metabolism Naturally: Water can stimulate thermogenesis and boost your metabolism, which can aid in digestion and energy levels.

• Balance Hormones: Delaying coffee consumption allows your body's natural cortisol cycle to regulate without an artificial caffeine spike.

• Improve Digestion: Water helps to neutralize stomach acid and promotes healthy bowel function, which is especially important for those sensitive to coffee's acidity.

• Reduce Jitters: Hydrating before coffee helps mitigate the rapid caffeine absorption that can cause anxiety and restlessness.

• Protect Teeth: Rinsing with water before coffee can help minimize the teeth-staining effects of tannins.

• Maximize Coffee's Potential: Enjoying coffee after hydrating first can lead to a more sustained energy boost and a more enjoyable taste.

The Case for Morning Water

Your body's need for water upon waking is based on a simple fact: you've gone several hours without any fluid intake. As you sleep, your body uses and loses water through respiration and perspiration. Replenishing this deficit is crucial for kicking off your day effectively.

Rehydration and Metabolism

Drinking a glass of water first thing is the most effective way to rehydrate your body. This replenishes lost fluids and helps all your organs function optimally. The act of drinking water, especially cool water, can also kickstart your metabolism, a process known as thermogenesis. Your body expends energy to warm the fluid to body temperature, giving you a gentle metabolic boost. A faster metabolism means your body is more efficient at converting food and drink into energy, which contributes to overall vitality.

Digestion and Gut Health

Water is essential for healthy digestion. Drinking it first thing in the morning helps stimulate your digestive system, which can encourage regular bowel movements and prevent constipation. It also helps flush toxins from your body by supporting the natural function of your kidneys and liver. Furthermore, water can help neutralize excess stomach acid, which can be beneficial for individuals prone to acid reflux or other digestive discomforts.

Mental Clarity and Mood

Dehydration can lead to brain fog, fatigue, and irritability. By hydrating first, you can boost your cognitive function, improving concentration and alertness before caffeine enters the equation. This approach can provide a smoother, more sustained increase in energy and focus, unlike the sharp peak and crash often associated with relying solely on coffee for a morning boost.

The Effects of Coffee on an Empty Stomach

While coffee offers benefits like increased alertness and enhanced exercise performance, consuming it on an empty stomach can introduce some potential downsides, especially for sensitive individuals.

The Cortisol Connection

Cortisol, often called the stress hormone, naturally peaks in the morning to help you wake up. Coffee also triggers cortisol production, which means drinking it right away can artificially spike your cortisol levels when they are already high. This can potentially disrupt your body's natural circadian rhythm over time and may contribute to feelings of stress or anxiety.

Acidity and Digestive Irritation

Coffee is naturally acidic and stimulates the production of stomach acid. For many, consuming it on an empty stomach can irritate the stomach lining, potentially leading to heartburn, indigestion, or other gastrointestinal discomfort. People with conditions like acid reflux or irritable bowel syndrome (IBS) may be particularly sensitive to this effect. While some sources claim this link is a myth, paying attention to how your body reacts is key. Adding milk or opting for a darker roast may help mitigate some of the acidic effects.

Potential for Jitters and Anxiety

When consumed on an empty stomach, caffeine is absorbed into the bloodstream more quickly, leading to a more intense and rapid stimulant effect. For some people, this heightened caffeine absorption can cause jitters, anxiety, a racing heart rate, or restlessness. Hydrating with water first can create a more balanced baseline, potentially reducing these unpleasant side effects.

Comparing Water and Coffee First Thing in the Morning

Feature	Water First Thing	Coffee First Thing (on empty stomach)
Hydration	Immediately rehydrates the body after a night's sleep.	Mild diuretic effect, potentially increasing dehydration.
Digestion	Stimulates digestion, promotes bowel regularity, and flushes toxins.	Increases stomach acidity, potentially causing irritation, heartburn, or indigestion.
Energy	Provides a natural, gentle energy boost from rehydration and metabolism kickstart.	Delivers a quick caffeine-induced energy jolt, which can lead to a later crash.
Hormonal Impact	Balances the body's natural processes without interfering with morning cortisol peaks.	Can cause an extra spike in cortisol, potentially affecting natural circadian rhythms.
Mental Focus	Improves mental clarity and concentration by replenishing brain fluids.	Can lead to jitters and anxiety in sensitive individuals due to rapid caffeine absorption.
Dental Health	Rinses the mouth and helps protect teeth against staining from coffee.	Contains tannins that can lead to tooth discoloration.
Appetite	Can help curb cravings, as dehydration is often mistaken for hunger.	Some individuals may experience suppressed or altered appetite.

How to Decide What's Right for You

Your ideal morning routine depends on how your body responds to caffeine and acidity. Here are some steps to help you decide:

1. Listen to Your Body: Pay close attention to how you feel after drinking coffee on an empty stomach. Do you get jittery, experience heartburn, or feel a surge of anxiety? If so, consider switching to water first.
2. Try a Water-First Approach: For a week, make it a habit to drink a large glass of water (16-20 ounces) immediately upon waking. Wait 15-30 minutes before having your coffee. Note any changes in your energy levels, digestion, and overall mood.
3. Time Your Coffee: If you need the coffee, consider waiting 90 minutes after waking up. This allows your natural cortisol levels to begin declining before you introduce caffeine, potentially providing a more stable and sustained energy boost.
4. Modify Your Coffee: If you experience digestive issues, adding milk or choosing a darker roast might help reduce the acidity. Consider a low-acid coffee or simply have a small snack before your brew.

The Bottom Line: Start with Water, Enjoy Coffee Later

The evidence points to prioritizing hydration first, and then enjoying your coffee. Drinking water upon waking is a gentle and effective way to kickstart your body's essential functions after a night of rest. It sets a foundation of hydration that can improve mental clarity, boost metabolism, and support digestive health without the potential downsides of coffee on an empty stomach.

Following up with a cup of coffee after you've hydrated allows you to enjoy the benefits of caffeine more smoothly, without the potential for jitters or digestive discomfort. By simply shifting the order of your morning drinks, you can maximize the positive effects of both while minimizing the negatives.

Conclusion

While the ritual of a morning coffee is powerful, the scientific consensus supports drinking water first thing in the morning. This simple shift from coffee-first to water-first can have significant positive effects on your energy levels, digestion, and overall well-being. By rehydrating your body and easing into your day, you can get the full benefits of your morning coffee without the unnecessary stress on your system. Prioritize hydration and observe how a small change in your morning routine can make a big difference in how you feel.

For further reading on the benefits of hydration, visit the CDC's website

Frequently Asked Questions

Is it bad to drink coffee on an empty stomach?

For most people, it is generally not harmful, but for those with sensitive stomachs or acid reflux, it can cause discomfort. Coffee's acidity can irritate the stomach lining without food to buffer it.

How long after waking should I drink water before having coffee?

Experts recommend drinking a glass of water immediately upon waking and waiting at least 15 to 30 minutes before enjoying your coffee. Some even suggest waiting 90 minutes to allow your natural cortisol levels to regulate first.

Does coffee dehydrate you?

Coffee has a mild diuretic effect, meaning it can increase urination, but the fluid content of the coffee itself largely counteracts this. However, starting your day dehydrated and then adding a diuretic can worsen your state of dehydration.

Can drinking water in the morning help with weight loss?

Yes, drinking water first thing in the morning can assist with weight management. It can boost metabolism and also help curb appetite, as the body sometimes confuses thirst with hunger.

Is warm or cold water better in the morning?

Both have benefits. Cold water can boost your metabolism slightly more through thermogenesis, while warm water can be gentler on the digestive system. The best temperature is often a personal preference that encourages you to drink more.

How does drinking water first affect my energy levels compared to coffee?

Water provides a gentle, natural energy boost by properly hydrating your brain and body, which can feel less jarring and more sustained than the intense energy spike from caffeine alone. It helps prevent the mid-morning crash commonly associated with coffee.

Will drinking water before coffee make my coffee taste better?

Yes, drinking water can cleanse your palate before your coffee, allowing you to better appreciate the complex flavors of your brew. This is why many cafes serve a glass of water with espresso.