Is it better to drink water or tea first thing in the morning? A nutritional guide

October 21, 2025 •

4 min read

After hours of sleep, your body is in a state of dehydration. A common morning dilemma is whether to reach for a glass of water or a warm cup of tea to kickstart your day, with the answer to "Is it better to drink water or tea first thing in the morning?" depending on several factors.

Quick Summary

Deciding between water and tea to start the day involves weighing pure rehydration against the benefits and potential drawbacks of tea's acidity and caffeine on an empty stomach. The optimal choice often depends on individual health and preference.

Key Points

Water first for optimal hydration: Drink a glass of plain water immediately upon waking to rehydrate and replenish fluids lost overnight.
Tea can cause acidity: Consuming acidic teas like black or green tea on an empty stomach may cause heartburn, bloating, or indigestion in sensitive individuals.
Combine for maximum benefits: Drink water first, then wait 15-30 minutes before enjoying your tea to minimize potential negative effects on your stomach.
Herbal tea is a gentle alternative: Caffeine-free herbal teas like ginger or peppermint are excellent hydrating options that are gentler on the digestive system.
Antioxidants are a plus: Tea provides beneficial antioxidants, while water offers pure hydration, making a combined approach ideal for many people.
Monitor your body's reaction: Pay attention to how your body responds to tea on an empty stomach and adjust your morning routine accordingly.

Rehydrating After Sleep: The Role of Water

Your body loses fluids throughout the night through breathing and sweat, making morning dehydration a reality. Rehydrating with plain water is the most direct and universally beneficial way to replenish these fluids. Water is calorie-free, requires no digestion, and immediately helps to rehydrate your body's cells and tissues.

Benefits of drinking water first

Replenishes Hydration: After a long night, water is the quickest way to rehydrate, combating potential symptoms like brain fog and fatigue.
Kickstarts Metabolism: Some believe that drinking water upon waking can help to fire up your metabolism, though more evidence is needed to confirm a significant effect.
Aids Digestion: It can help flush out toxins and cleanse the intestines, preparing your digestive system for the day's first meal.
Minimizes Acidity: Drinking water before a more acidic beverage like tea can help to dilute stomach acids, potentially preventing heartburn or irritation.

The Tradition and Benefits of a Morning Cup of Tea

For many, a warm cup of tea is a comforting and ritualistic start to the day. Different teas offer various health benefits, primarily through their antioxidant and compound content.

The upsides of drinking tea in the morning

Antioxidant Power: Green and black teas contain potent antioxidants, which help fight cell damage and may improve cardiovascular health.
Energy Boost: The caffeine in many teas, especially black and green tea, provides a gentle energy lift without the harsh jolt or crash often associated with coffee.
Mood Enhancement: The ritual of sipping a warm beverage can be a relaxing and mindful way to begin your day, contributing to reduced stress.
Specific Health Benefits: Some studies link regular tea consumption to improved heart health, better blood sugar control, and even reduced risk of some cancers.

The Potential Downsides of Tea on an Empty Stomach

While tea offers many benefits, consuming certain types on an entirely empty stomach can have negative consequences, particularly for those with sensitive digestive systems.

Risks associated with morning tea without food

Increased Acidity: True teas (black and green) are naturally acidic, and on an empty stomach, this can lead to increased stomach acid, causing heartburn, bloating, or indigestion.
Iron Absorption Issues: Tannins in tea can inhibit the absorption of non-heme iron from plant-based foods, and to a lesser extent, heme iron from meat. This effect is more pronounced when consumed with meals, but still a consideration for those with iron deficiencies.
Diuretic Effect: While mild, the caffeine in tea is a diuretic. On an already dehydrated body, this can further contribute to fluid loss, though you would likely need more than a few cups to notice a significant effect.
Potential Stomach Irritation: Some individuals might experience nausea or dizziness when consuming caffeine on an empty stomach.

A Comparison of Water vs. Tea


Feature	Water	Tea	Best Choice For...
Primary Benefit	Rehydration	Antioxidants & mild stimulation	Hydrating your body after sleep
Acidity on Empty Stomach	Neutral	Can increase stomach acid	Sensitive stomachs or those prone to heartburn
Energy Source	Natural awakening	Caffeine boost (varies by tea type)	A gentle boost or a strong wake-up call
Nutrient Absorption	Aids digestion	Can inhibit iron absorption (tannins)	Optimizing iron intake
Calories	Zero	Zero (plain) or higher (additives)	Calorie-free hydration
Hydration Efficacy	Superior and pure	Hydrating, but also contains diuretics	Ultimate hydration

Combining the Best of Both: A Hybrid Morning Routine

For many people, the ideal solution isn't a choice between one or the other, but a clever combination. The most scientifically sound approach, especially for those sensitive to caffeine or acidity, is to drink a glass of water first, then enjoy your tea.

Here’s how to implement a hybrid routine:

Start with Water: Immediately upon waking, have a full glass of water. This addresses overnight dehydration and prepares your stomach.
Wait a Moment: Give your body about 15-30 minutes to absorb the water and rehydrate. Some experts suggest waiting up to 45 minutes before consuming anything else.
Enjoy Your Tea: Now, with a rehydrated body and a less sensitive stomach, you can enjoy your cup of tea and its associated benefits without the same risks of irritation or acidity.

Conclusion

While both water and tea offer distinct advantages in the morning, starting with water provides the most direct and purest form of rehydration to counteract overnight fluid loss. Following up with a cup of tea, if desired, allows you to enjoy its antioxidant benefits and gentle caffeine kick with minimal risk of irritating an empty stomach. The best approach for you depends on your individual health needs and how your body reacts to tea and caffeine. Listening to your body is key to finding the optimal morning hydration strategy. For personalized advice, it is always wise to consult a healthcare professional. For additional health guidance, the CDC offers valuable resources on healthy eating and hydration, which can be found on their website.

Centers for Disease Control and Prevention | CDC

Frequently Asked Questions

Yes, warm lemon water is a great alternative. It provides hydration, a dose of vitamin C, and can stimulate digestion without the acidity issues of some teas.

Herbal teas like peppermint or ginger are generally considered safer on an empty stomach than caffeinated black or green teas, as they are less acidic and don't contain caffeine.

No, tea does not significantly dehydrate you unless consumed in very large quantities (more than 6-7 cups per day). The diuretic effect of its caffeine is mild and does not outweigh the hydrating effects of the water it's made from.

Many experts suggest waiting at least 15 to 30 minutes after drinking water before consuming tea to allow your stomach to settle and rehydrate your body sufficiently.

Yes, the tannins in tea can inhibit your body's absorption of iron, especially non-heme iron from plant-based foods. It's best to avoid drinking tea with iron-rich meals or on an empty stomach if you are concerned about iron deficiency.

No, milk tea on an empty stomach can be problematic. The combination of tea's acidity and the lactose in milk can lead to increased acidity, gas, and bloating.

If you depend on caffeine in the morning, drink a glass of water first. This will provide necessary rehydration before you consume your tea, mitigating some of the potential digestive issues associated with caffeine on an empty stomach.