Should I Drink Water or Milk First Thing in the Morning?

December 28, 2025 •

4 min read

According to researchers at the University of St. Andrews, milk was found to be more hydrating than plain water due to its nutrient composition. However, the best morning beverage choice depends on your specific health goals and physical needs. While water provides immediate hydration, milk offers more sustained fluid retention along with essential nutrients to kickstart your day. This article explores the pros and cons to help you decide.

Quick Summary

This guide compares drinking water and milk first thing in the morning, outlining the distinct health benefits and potential drawbacks of each. We cover how each beverage affects hydration, energy levels, digestion, and overall wellness. The comparison helps you determine which option best suits your body's needs and daily routine for optimal health.

Key Points

Start with Water for Immediate Hydration: A glass of plain water upon waking is the most direct and calorie-free way to rehydrate the body quickly after a night's sleep.
Choose Milk for Sustained Hydration and Nutrients: For longer-lasting hydration and a valuable nutritional boost of protein and calcium, opt for milk, especially after an intense morning workout.
Consider Digestive Sensitivities: If you have lactose intolerance or a sensitive stomach, water is the safer, non-caloric choice, as milk can cause bloating or digestive issues for some.
Prioritize Goals (Weight vs. Nutrients): For weight management and minimal calorie intake, water is the ideal morning beverage. If your focus is muscle recovery and sustained energy, milk offers a better nutritional profile.
Personalize Your Routine: The best choice is not universal. Listen to your body and consider your daily activity and health objectives when deciding whether to start your day with water, milk, or both.

Hydration vs. Nutrients: Understanding the Core Difference

Upon waking, your body is in a state of mild dehydration after hours without fluids. The immediate priority is to rehydrate. While both water and milk accomplish this, they do so differently due to their distinct compositions. Water offers the most direct form of rehydration with zero calories and no additional processing required by the body. Milk, on the other hand, contains electrolytes, fat, and protein that slow gastric emptying, allowing for more sustained, longer-term hydration, according to research. This slower absorption, however, also means your body must process the added nutrients.

The Case for Starting with Water

Drinking a glass of water immediately after waking is a simple yet powerful habit. Here's why many health experts recommend it:

Replenishes Lost Fluids Quickly: Water is absorbed rapidly, addressing overnight dehydration and energizing cells.
Aids in Flushing Toxins: Rehydrating helps the kidneys and lymphatic system function efficiently to eliminate toxins accumulated during rest.
Kickstarts Metabolism: Starting the day with water can help fire up your metabolism, potentially supporting weight management efforts.
Enhances Cognitive Function: Dehydration can lead to mental fogginess. Drinking water helps clear your head, improving focus and alertness.
Supports Digestive Health: A glass of water can help flush out the digestive tract, aiding bowel regularity.

The Case for Starting with Milk

For many, a glass of milk is a comforting way to begin the day, and it offers benefits beyond simple hydration.

Provides Sustained Hydration: Studies indicate milk's combination of protein, fat, and electrolytes can keep the body hydrated longer than plain water.
Offers a Nutrient Boost: Milk is a rich source of essential nutrients like protein, calcium, and vitamin D, providing a solid nutritional foundation for the day ahead.
Supports Muscle Recovery: For those who exercise early, milk's protein content helps repair muscle tissue after a workout.
Boosts Energy Levels: The calories from milk's carbohydrates and fat provide a quick source of energy to power your morning.
May Soothe the Stomach: Some individuals find milk can coat the stomach lining and provide relief from acidity or irritation.

Factors to Consider Before Choosing

Your best choice depends on your body, lifestyle, and health goals. Consider the following before deciding:

Lactose Intolerance or Allergies: Individuals with lactose intolerance or a milk allergy should avoid dairy milk entirely and opt for water or a suitable plant-based alternative.
Calorie Intake Goals: Water is calorie-free, making it the clear choice for those strictly monitoring caloric intake for weight management.
Digestive Sensitivity: While milk can be soothing for some, others with sensitive digestion might experience bloating or gas when drinking it on an empty stomach.
Medication Absorption: High calcium intake from milk can sometimes interfere with the absorption of certain medications, so check with your doctor if you take morning medicine.
Blood Sugar Levels: The natural sugars in milk can cause a spike in blood sugar, which is a concern for people with diabetes or insulin sensitivity.

Comparison Table: Water vs. Milk in the Morning


Feature	Water	Milk
Primary Benefit	Rapid Rehydration	Sustained Hydration & Nutrients
Calories	0	Calorie-dense (varies by type)
Effect on Digestion	Aids regularity, flushes system	Can soothe or cause bloating (depends on individual)
Nutrient Content	None (electrolytes may vary based on source)	High in Calcium, Protein, Vitamin D
Weight Management	Supports goals (zero calories)	Adds calories, can contribute to weight gain if overconsumed
Blood Sugar Impact	None	Potential for a spike due to lactose
Best For...	Quick rehydration, calorie control, sensitive stomach	Post-workout recovery, nutrient boost, sustained energy

The Verdict: How to Choose for Your Body

Instead of a rigid one-size-fits-all rule, the optimal choice is a personalized one. For most people, a glass of plain water first thing in the morning is a safe, efficient, and calorie-free way to rehydrate the body after sleep. It jumpstarts the system without added calories or potential digestive issues, making it a reliable option for all.

However, if you have specific goals like replenishing after a strenuous morning workout, or you're seeking a nutrient-rich boost, a glass of milk can be an excellent choice. It’s important to listen to your body and observe how it responds to each option on an empty stomach. Some individuals may find the best strategy is to have both—a glass of water first, followed by milk with breakfast after the initial rehydration is complete.

Ultimately, consistency is key. Whichever you choose, making a conscious effort to hydrate in the morning is a positive step toward better health. For more insights into hydration, consult the resources of the Centers for Disease Control and Prevention to understand your daily fluid needs and how different beverages affect your body [cdc.gov/healthyweight/healthy_eating/water-drinks.html].

Frequently Asked Questions

While water hydrates the body quickly, studies have shown that milk can be more hydrating over a longer period. This is because milk contains lactose, protein, fat, and electrolytes like sodium, which help the body retain fluids for longer.

Drinking milk on an empty stomach is generally fine for most people. However, for those with lactose intolerance or sensitive digestion, it can cause discomfort like gas or bloating. Some experts note it can also spike blood sugar more quickly than when consumed with food.

For athletes, milk can be a superior morning choice, especially after a workout. It rehydrates while also providing protein and carbohydrates that aid in muscle recovery and replenish glycogen stores.

It is best to drink water as soon as you wake up to quickly rehydrate your body after a night of rest. This helps kickstart your metabolism and flush out toxins.

Yes, having both is a good strategy. Many people drink a glass of water immediately upon waking to rehydrate and then have milk later with their breakfast to enjoy its nutritional benefits.

Yes, excessive milk consumption can potentially impact the absorption of certain nutrients, such as iron and zinc, due to its high calcium content. This is more of a concern with overconsumption, rather than a single glass.

For morning consumption, the choice between warm or cold milk often comes down to personal preference. Some find warm milk more soothing for digestion, while cold milk is refreshing. If you have sensitive digestion, warm milk may be easier to process.