Should I Drink Tea or Water First Thing in the Morning? A Nutritional Guide

October 13, 2025 •

4 min read

After a full night's sleep, your body is in a state of dehydration. This simple fact is the key to answering the common dilemma: Should I drink tea or water first thing in the morning?. While many people reach for their morning tea out of habit, studies suggest that prioritizing a glass of water can offer immediate and long-term health benefits for your body's systems.

Quick Summary

The body is dehydrated upon waking, making water the best first drink to boost metabolism, aid digestion, and flush toxins. Caffeinated tea on an empty stomach can increase acidity and potentially harm gut health, disrupt nutrient absorption, and further dehydrate the body.

Key Points

Hydrate First: After a night of sleep, your body is dehydrated; drinking water first thing is the most effective way to rehydrate and jumpstart bodily functions.
Water Boosts Metabolism: Consuming water on an empty stomach can increase your metabolic rate by up to 30% for a period of time.
Tea Can Cause Acidity: The acidic nature of tea, especially caffeinated varieties, can cause heartburn, bloating, and indigestion when consumed on an empty stomach.
Tannins Inhibit Absorption: Tea contains tannins that can hinder the absorption of important minerals like iron, an effect that is more pronounced on an empty stomach.
Mitigate Tea's Effects: The best practice is to drink a glass of water upon waking, wait 30-45 minutes, and then enjoy your tea with a light meal.
Herbal Tea is Milder: If you prefer tea first, a non-caffeinated herbal option like ginger or mint is a gentler alternative, though water is still the optimal first choice.
Balance is Key: Creating a thoughtful morning ritual that includes both water and tea can lead to greater health benefits and better digestive comfort.

The Case for Morning Water: Rehydration and Rejuvenation

Your body, which is approximately 60% water, naturally loses fluids throughout the night via sweating and breathing. Waking up in a dehydrated state is normal, and replenishing these fluids is crucial for kickstarting your body's essential functions. A glass of water first thing in the morning is the fastest and most efficient way to rehydrate and prepare your system for the day ahead.

Boosts Metabolism and Energy

Drinking water on an empty stomach has been shown to increase your metabolic rate. Research has suggested that consuming water can boost metabolism by as much as 30% for about 30–40 minutes. This thermogenic effect helps your body burn calories more efficiently and gives you a noticeable energy boost to start the day. Furthermore, proper hydration improves cognitive function and mental clarity, combating the 'brain fog' that often accompanies morning dehydration.

Aids Digestion and Detoxification

Water plays a vital role in keeping your digestive system running smoothly. It helps flush out toxins that have accumulated overnight and promotes regular bowel movements, preventing constipation. Hydrating upon waking also helps balance the lymph system, which is an important component of your immune system, making your body more adept at fighting infections. For those prone to heartburn or acid reflux, a glass of water can also help dilute stomach acid, offering relief.

Supports Skin and Overall Health

Adequate hydration is critical for healthy, glowing skin. By rehydrating first thing in the morning, you help improve skin elasticity and moisture, which can reduce puffiness and the appearance of fine lines over time. Beyond skin health, regular morning water intake can contribute to a healthier immune system, reduce the risk of kidney stones, and prevent common headaches often triggered by dehydration.

The Potential Downsides of Early Morning Tea

While tea is celebrated for its antioxidant properties and comforting warmth, consuming it on an empty stomach, particularly caffeinated varieties, can be problematic for some individuals. The timing and nature of tea mean it's best enjoyed after your initial rehydration with water.

Acidity and Digestive Upset

Most teas, especially black tea, are acidic in nature. Introducing this acidity to an empty stomach, which is already an acidic environment, can trigger or worsen issues like heartburn, bloating, and indigestion. Over time, this practice could potentially irritate the stomach's mucosal lining and contribute to more chronic issues like ulcers or gastritis. Herbal teas are generally gentler, but even they might not be the best first choice for a sensitive gut.

Interference with Nutrient Absorption

Tea contains compounds called tannins, which are responsible for its distinctive flavor. On an empty stomach, these tannins can interfere with the absorption of essential nutrients, particularly iron and calcium. This is particularly concerning for individuals with low iron levels or those who are at risk of nutritional deficiencies. Having a light snack or waiting until after breakfast can help mitigate this effect.

Dehydration and Cortisol Spike

Caffeine is a natural diuretic, meaning it promotes fluid loss through urination. Drinking caffeinated tea first thing in the morning, when you are already dehydrated, can further exacerbate this condition, leading to reduced energy levels later on. Additionally, caffeine can spike cortisol levels, the body's stress hormone, which can lead to anxiety, jitters, or a mid-morning energy crash. Rehydrating with water first can help buffer these effects.

Comparison of Morning Water vs. Tea on an Empty Stomach


Feature	Drinking Water on an Empty Stomach	Drinking Tea on an Empty Stomach (Caffeinated)
Rehydration	Optimal, restores lost fluids effectively.	Can cause further dehydration due to diuretic effect.
Metabolism	Boosts metabolic rate by up to 30%.	Minimal effect; focus is on caffeine stimulation.
Digestion	Stimulates digestion, promotes bowel movements, and dilutes stomach acid.	Can cause acidity, heartburn, and bloating for sensitive individuals.
Nutrient Absorption	Does not interfere with nutrient uptake.	Tannins can inhibit the absorption of iron and other minerals.
Energy & Mood	Replenishes fluids for better brain function, alertness, and mood.	Initial energy boost, but potential for jitters, anxiety, and a later crash.
Detoxification	Helps flush out accumulated toxins.	Can interfere with the body's natural detoxification processes.
Long-term Risk	Minimal; supports kidney health and immune function.	Potential for gut irritation and dependence over time.

Creating the Optimal Morning Ritual

Instead of viewing it as a choice between one or the other, you can integrate both beverages into a healthy and balanced routine. The key is prioritizing what your body needs most at a specific time.

Hydrate First: Immediately upon waking, drink a full glass of warm or room-temperature water. This rehydrates your body and prepares your digestive system gently.
Wait and Prepare: Wait 30 to 45 minutes before consuming your first cup of tea. This interval allows your body to fully benefit from the water and reduces the potential negative impacts of tea on your stomach lining.
Sip with Sustenance: Pair your tea with a light breakfast or snack. This helps further protect your stomach and minimizes the effect of tannins on nutrient absorption.

Conclusion: Prioritize Hydration, Then Enjoy Your Brew

Ultimately, the science is clear: starting your day with a glass of water is the best course of action for your overall health. It effectively rehydrates your system, boosts your metabolism, and aids in digestion and detoxification. While your morning tea is a beloved ritual for many, it contains acidic compounds and caffeine that can irritate an empty stomach, interfere with nutrient absorption, and contribute to dehydration. By adopting a simple two-step morning routine—water first, tea second—you can enjoy the best of both worlds without compromising your nutritional goals or digestive comfort. This mindful approach ensures you’re working with your body’s natural processes, not against them, setting a positive and energized tone for the entire day.

Frequently Asked Questions

Drinking water on an empty stomach is crucial because your body is dehydrated after sleeping. It rehydrates your system, boosts your metabolism, aids digestion, and helps flush out toxins, all of which prepare your body for the day.

For many, especially those sensitive to stomach issues, drinking tea on an empty stomach can increase acidity. The tannins and caffeine can trigger excess stomach acid production, leading to heartburn, bloating, and indigestion.

It is recommended to wait at least 30 to 45 minutes after drinking water before having tea or any other beverage. This allows your stomach to absorb the water and minimizes the potential for digestive irritation from the tea.

Yes, while caffeinated tea provides an initial energy boost, consuming it on an empty, dehydrated stomach can further dehydrate you and spike your cortisol levels. This can lead to anxiety, jitters, and a subsequent energy crash later in the morning.

Herbal teas are generally milder on the stomach than black or green tea. However, water is still the optimal first drink for rehydration. For instance, ginger tea can aid digestion but is still best consumed after hydrating with water.

Yes, the tannins in tea can bind to certain minerals, such as iron, and inhibit their absorption. This effect is more pronounced when the stomach is empty, so having tea with a meal or snack is a better option.

The ideal routine is to drink a glass of water immediately after waking up. After waiting about 30-45 minutes, you can then enjoy your tea, preferably alongside a light breakfast, to maximize benefits and minimize side effects.