What is the Best Drink as Soon as You Wake Up? A Comprehensive Guide to Morning Hydration

November 26, 2025 •

4 min read

After sleeping for several hours, your body becomes mildly dehydrated, a state that can lead to fatigue, brain fog, and decreased energy. Choosing the right morning beverage is crucial for replenishing lost fluids and kickstarting your system. So, what is the best drink as soon as you wake up to set yourself up for success?

Quick Summary

This guide explores the best options for your first morning drink, focusing on plain water and popular alternatives like lemon water, apple cider vinegar, and herbal teas. Learn how each choice impacts your metabolism, digestion, and overall well-being.

Key Points

Plain Water: Best for immediate rehydration, boosting metabolism, and flushing toxins after sleep.
Start Gently: Your body is naturally dehydrated in the morning, so water is a gentler way to start the day than coffee.
Warm vs. Cold Water: Warm water aids digestion, while cold water may offer a slightly greater metabolic boost.
Lemon Water Benefits: Provides vitamin C and supports digestion, but be mindful of its acidity on tooth enamel.
ACV Considerations: Apple Cider Vinegar can support blood sugar and gut health but requires dilution and should be approached with caution due to its acidity.
Coffee After Water: Drink a glass of water before your coffee to rehydrate first and avoid exacerbating dehydration.

Why Morning Hydration is Essential

Starting your day with a hydrating drink is one of the easiest and most effective wellness habits you can adopt. Overnight, your body loses water through breathing and sweating, leaving you in a mild state of dehydration upon waking. This can cause sluggishness, headaches, and a lack of mental clarity. Proper rehydration is key to restoring cognitive function, flushing out toxins, and preparing your body for the day ahead.

Plain Water: The Undisputed Winner

For most people, plain water is the clear winner for a morning drink. It is the most basic form of hydration and is calorie-free. Drinking a glass of water on an empty stomach has been shown to offer a range of benefits:

Metabolism boost: Research has found that drinking 500ml of water can increase metabolic rate by up to 30% for a period of 30–40 minutes.
Flushes toxins: Water assists the kidneys in flushing waste products from the body, supporting natural detoxification processes.
Enhances brain function: Even mild dehydration can impair concentration and mood. Rehydrating immediately can improve alertness and mental clarity.
Improves digestion: A morning glass of water stimulates the gastrointestinal tract and can help prevent constipation by lubricating the colon.

Warm Water vs. Cold Water

The temperature of your water can also offer different benefits. Warm water is traditionally linked to stimulating digestion and providing a gentler start for some digestive systems. Conversely, studies suggest that cold water may provide a slightly greater metabolic boost as your body expends energy to warm the fluid to body temperature. Both are excellent choices, so personal preference and comfort should guide your decision.

Lemon Water: A Flavorful Boost

Adding a squeeze of fresh lemon to warm water is a popular alternative to plain water, especially for those who want more flavor. The potential benefits of lemon water include:

Vitamin C and antioxidants: Lemons are rich in vitamin C, which acts as an antioxidant and supports immune health.
Aids digestion: The citric acid in lemons can help supplement declining stomach acid levels and support digestion.
Encourages hydration: If the flavor encourages you to drink more water, it's a win for overall hydration.

It is important to be mindful of lemon water's acidity, which can erode tooth enamel over time. Drinking with a straw and rinsing your mouth with plain water afterward can help mitigate this effect.

Apple Cider Vinegar (ACV) Drinks

ACV is another morning beverage option, diluted in water to manage its high acidity. It's often promoted for several potential benefits:

Blood sugar regulation: Some research suggests ACV may help lower blood sugar levels, especially when consumed before meals.
Gut health: Raw, unfiltered ACV contains "the mother," a colony of beneficial bacteria and enzymes that can support gut health.
Weight management: ACV may increase feelings of fullness, potentially reducing overall calorie intake.

Similar to lemon water, ACV is highly acidic and should always be diluted. Consult a healthcare professional before making it a regular part of your routine, especially if you have pre-existing health conditions or take medication.

Other Morning Drink Contenders

While water and lemon water are top choices, other beverages can also offer benefits when consumed after an initial glass of water:

Herbal Tea: Caffeine-free herbal teas, such as ginger or chamomile, are soothing and hydrating. Ginger tea can aid digestion.
Green Tea: Contains antioxidants and can boost metabolism, but as a mild diuretic, it's best to have after rehydrating with plain water.
Coconut Water: A natural source of electrolytes, coconut water is great for replenishment, especially after a morning workout, but plain water is best for initial rehydration.

The Verdict: Coffee vs. Water

Many people reach for coffee first thing, but experts suggest hydrating with water beforehand. Coffee's diuretic properties can further dehydrate your body. By drinking water first, you provide your body with the gentle hydration it needs before introducing caffeine, which offers a different kind of boost and can be enjoyed later.

Comparison of Popular Morning Drinks


Feature	Plain Water	Lemon Water	Apple Cider Vinegar (ACV) Drink
Primary Benefit	Rehydration, metabolism boost	Vitamin C, digestion	Blood sugar, gut health
Cost	Minimal	Low	Medium
Preparation	Zero	Minimal	Minimal
Acidity Level	Neutral	High (can damage enamel)	Very High (requires dilution)
Best For	General hydration, metabolism	Vitamin C boost, flavor	Blood sugar support, gut health

Conclusion: Start with a Glass of Water

While there are many good options, the best drink as soon as you wake up remains simple, plain water. It offers immediate and profound benefits for rehydration, metabolism, digestion, and cognitive function without any drawbacks. For added flavor and nutrients, a glass of warm lemon water can be an excellent choice. For those seeking specific benefits like blood sugar or gut support, a diluted ACV drink is an option, but should be consumed cautiously. Ultimately, prioritizing hydration with water first sets a solid foundation for a healthier, more energetic day. For more on the health benefits of water, see Healthline's guide: https://www.healthline.com/nutrition/electrolyte-water.

Frequently Asked Questions

While coffee can provide energy, it is also a diuretic and can further dehydrate your body, which is already in a state of mild dehydration from sleep. It is better to rehydrate with a glass of water first and enjoy your coffee afterward.

No, the concept of a beverage detoxing your body is largely a myth. Your liver and kidneys are the primary organs responsible for detoxification. Lemon water does, however, provide hydration and vitamin C, which support overall health and organ function.

There is no single right answer, but a glass of 250–500ml is a good starting point for most people. Some experts recommend gradually increasing your intake to around 650ml for optimal benefits.

Both have benefits. Warm water is traditionally used to aid digestion and is gentler on the system. Cold water can provide a small metabolic boost as your body works to warm it. The best choice depends on personal comfort and preference.

No, you should never drink apple cider vinegar straight due to its high acidity. It should always be diluted with water to prevent irritation to your throat and damage to your tooth enamel.

Electrolyte drinks can be beneficial, especially if you have been sweating heavily overnight or are sick. However, most people get enough electrolytes from their diet. For initial rehydration, plain water is sufficient. Many sports drinks contain unnecessary sugar, so natural options like coconut water or homemade electrolyte water are often better.

The 'mother' is a term for the cloudy, web-like substance found in raw, unfiltered ACV. It contains beneficial bacteria, enzymes, and proteins formed during fermentation and is often associated with the vinegar's health benefits.