Nutrition Diet: What is the best drink to drink in the morning on an empty stomach?

October 22, 2025 •

4 min read

After sleeping for hours, your body becomes mildly dehydrated, with water loss occurring through breathing and other functions. Replenishing this fluid is critical, but the question remains: what is the best drink to drink in the morning on an empty stomach to effectively rehydrate and support your health?

Quick Summary

The ideal beverage first thing in the morning is water for rehydration and kickstarting metabolism. Other beneficial options include lemon water, herbal teas, and probiotic drinks, depending on your health goals and tolerance.

Key Points

Plain Water is Ideal: The simplest and most effective drink is plain water, as it rehydrates the body, boosts metabolism, and flushes toxins.
Warm Water vs. Cold Water: Cold water may boost metabolism more, while warm water is known to soothe digestion and help with constipation.
Lemon Water Benefits: Warm lemon water stimulates digestion and provides Vitamin C, but can be irritating for sensitive stomachs and damage tooth enamel.
Caffeinated Drinks with Caution: Green tea and coffee are best consumed after a light meal, as their tannins and caffeine can cause stomach irritation on an empty stomach.
Consider Gut-Friendly Options: Probiotic-rich drinks like kefir and kombucha can support a healthy gut microbiome and aid digestion.
Avoid Sugary Beverages: Sugary juices, sodas, and energy drinks should be avoided as they cause blood sugar spikes and can harm gut health.
Herbal Teas for Specific Needs: Teas like ginger for nausea, peppermint for bloating, and chamomile for relaxation are caffeine-free alternatives.

Hydration: The Foundation of Your Morning

Starting your day with proper hydration is one of the simplest yet most impactful health habits you can adopt. Your body, after a long period without fluids, is like a dry sponge, ready to absorb and replenish. Water is universally recognized as the best and most fundamental option for this purpose. A glass of plain water helps to rehydrate cells, boost metabolism, and flush out toxins accumulated overnight. The temperature of the water can also play a role, with some experts suggesting cold water for a metabolism boost and warm water for soothing the digestive system and aiding with constipation. Adding a slice of lemon or cucumber can enhance the flavour without compromising the simplicity or calorie count.

The All-Powerful Plain Water

Plain water is the ultimate choice for most individuals seeking a no-fuss, effective morning drink. It is calorie-free, easily absorbed, and essential for kickstarting all bodily functions. After waking, your body needs to replenish the fluids lost through respiration and other natural processes during sleep. Drinking water first thing can significantly improve mental alertness, reduce fatigue, and support optimal organ function throughout the day.

Popular Morning Drink Options

Beyond plain water, several other beverages are popular choices for a morning boost, each with unique benefits and considerations.

Warm Lemon Water

For many, a glass of warm lemon water is a go-to morning ritual. Proponents suggest it aids digestion by stimulating bile production, provides a dose of immune-boosting vitamin C, and helps balance the body's pH levels. The citric acid can also assist with detoxification processes. However, it is not suitable for everyone. Individuals with acid reflux or sensitive stomachs may find the acidity irritating. Additionally, the acid can erode tooth enamel over time, so drinking through a straw and rinsing your mouth afterward is recommended.

Herbal Teas

Herbal infusions offer a soothing, caffeine-free alternative with specific health benefits. Choosing the right one depends on your individual needs.

Ginger Tea: Excellent for calming an upset stomach, reducing nausea, and improving digestion.
Peppermint Tea: Known for its antispasmodic effects, which can help relax the digestive tract and relieve bloating and cramps.
Chamomile Tea: A relaxing and soothing option that can also aid in relieving gas and indigestion.
Fennel Tea: Contains compounds that help relax intestinal muscles and reduce bloating.

Probiotic-Rich Drinks

For those focused on gut health, certain drinks can introduce beneficial bacteria to the microbiome.

Kefir: A fermented milk drink packed with probiotics, protein, and calcium. It can help balance the gut and improve digestion.
Kombucha: A fermented tea beverage containing probiotics and antioxidants. It can support gut health and aid digestion.

Green Tea and Coffee: The Caffeinated Debate

While green tea and coffee offer benefits like antioxidants and a metabolism boost, drinking them on an empty stomach requires caution. Green tea contains tannins and caffeine that can increase stomach acid, potentially causing irritation, nausea, or acid reflux for some people. It is often better to consume these beverages after a light breakfast to mitigate these effects. Coffee also contains caffeine, which can stimulate stomach acid production. If you have a sensitive stomach, it's wise to pair coffee with food.

Comparison of Common Morning Drinks


Drink Type	Primary Benefit	Pros	Cons	Best For...
Plain Water	Rehydration	Simplest, most effective, calorie-free.	Can feel boring for some.	Everyone, especially those prioritizing pure hydration.
Warm Lemon Water	Digestion & Vitamin C	Stimulates digestion, immune support.	Can cause stomach irritation, enamel erosion.	Boosting digestion and vitamin intake, if tolerated.
Herbal Teas	Soothing & Gut Support	Caffeine-free, specific benefits (e.g., anti-bloating).	Effects can be specific to the herb used.	Soothing digestive issues, relaxation.
Green Tea	Antioxidants & Metabolism	Rich in antioxidants, can boost metabolism.	Tannins/caffeine may irritate stomach on empty stomach.	After a light meal for antioxidant intake.
Kefir/Kombucha	Probiotics & Gut Health	Supports gut microbiome balance.	Can contain added sugars, may not suit all taste buds.	Promoting long-term gut health.

Drinks to Avoid on an Empty Stomach

Not all drinks are created equal when it comes to starting your day. Experts advise steering clear of certain options that can disrupt your body's systems. Sugary juices, sodas, and energy drinks can cause a rapid spike in blood sugar, leading to a subsequent crash later in the day. The high sugar content can also be detrimental to gut health. While fruit juice offers vitamins, its concentrated sugar can be harsh on an empty digestive system compared to eating the whole fruit.

Creating Your Personalized Morning Routine

The optimal morning beverage is a personal choice based on your health goals and how your body responds. Plain water is the safest and most effective universal starting point for rehydration. From there, you can experiment with other options to see what best supports your digestive system, energy levels, and overall well-being.

If you need a gentle start: Consider warm water or a mild herbal tea like chamomile or ginger.
If your gut needs a boost: Incorporate kefir or kombucha, ideally in moderation and without excessive added sugar.
If you want to boost metabolism (without irritation): Drink plain water first, and save your green tea or coffee for after breakfast.

Conclusion

While many beverages offer health benefits, the unanimous winner for what is the best drink to drink in the morning on an empty stomach is simply plain water. It provides immediate rehydration and jumpstarts your metabolism and bodily functions without any negative side effects for most people. For those seeking more, options like warm lemon water, herbal teas, or probiotic-rich drinks can be integrated thoughtfully, provided you listen to your body's tolerance. The key is to avoid high-sugar, highly acidic, or overly caffeinated drinks before your first meal to ensure a smooth, healthy start to your day. Experiment with these simple options to discover the ritual that makes you feel your best.

For more information on gut-friendly beverages, consider exploring trusted resources like Dr. Axe.

Frequently Asked Questions

The choice depends on your preference and health goals. Cold water may give your metabolism a slightly bigger boost, while warm water is often more soothing for digestion and can help with bowel movements.

Drinking strong green tea on an empty stomach can cause stomach irritation, heartburn, and nausea in some individuals due to its tannin and caffeine content. It is generally recommended to consume it after a meal.

While lemon water is not a magic weight loss solution, it can support weight management by promoting feelings of fullness and boosting hydration, which aids metabolism. It is most effective when combined with a balanced diet and regular exercise.

For many, coffee on an empty stomach is fine. However, for those with sensitive stomachs or acid reflux, the caffeine can stimulate stomach acid and cause irritation. Consider having a light snack with your coffee to reduce discomfort.

It is best to avoid high-sugar juices and opt for water or nutrient-dense drinks instead. While fruit juice contains vitamins, it lacks the fiber of whole fruit and can cause blood sugar spikes. For gut health, blending whole fruits into a smoothie is a better option.

There is no strict rule, but waiting about 20-30 minutes after drinking water or a gentle herbal tea can allow your body to absorb nutrients effectively. If you've had green tea, waiting 30-60 minutes after is recommended to avoid inhibiting iron absorption.

If you experience discomfort, opt for plain water first. If you want to add flavor, start with very mild options like a few drops of lemon juice or a gentle herbal tea. Listen to your body and adjust as needed, or consult a professional if symptoms persist.