What's the best thing to drink in the morning to give you energy?

October 1, 2025 •

4 min read

According to nutritionists, the human body often wakes up mildly dehydrated after a night's sleep, making a simple glass of water one of the most effective ways to boost energy. But beyond basic hydration, many beverages promise a morning lift. To find out what's the best thing to drink in the morning to give you energy, you need to consider sustained fuel, nutrient content, and your body's response.

Quick Summary

This guide explores various morning beverage options for energy, from caffeinated classics like coffee and tea to hydrating, nutrient-rich alternatives. It examines the pros and cons of each and provides a comparison to help you choose the best drink for a sustained boost without the crash.

Key Points

Start with Hydration: A simple glass of water first thing in the morning is crucial to rehydrate the body and combat fatigue.
Caffeine for a Quick Kick: Coffee provides a fast energy boost but can lead to a crash, especially with added sugars.
Sustained Focus with Tea: Green tea and matcha contain L-theanine, which provides a calmer, more prolonged energy boost compared to coffee.
Nutrient-Packed Smoothies: A well-balanced smoothie with protein, carbs, and fats offers sustained energy and keeps you feeling full longer.
Alternative Energy Sources: Consider beverages like beetroot juice for improved blood flow or ginger lemon water to aid digestion and boost metabolism.
Electrolytes are Essential: Drinks like coconut water help replenish electrolytes lost during sleep, supporting optimal physical and mental function.
Avoid the Crash: Opt for natural, unprocessed drinks over sugary energy drinks to prevent energy spikes and subsequent crashes.

Why Hydration Comes First for Morning Energy

After going hours without any fluid intake, your body is naturally dehydrated when you wake up. This state of mild dehydration can lead to fatigue, dry mouth, and an inability to focus, even before you start your day. Replenishing your body with fluids is the most fundamental step toward restoring energy. Before reaching for anything else, a simple glass of water can make a profound difference.

The Power of Water and Electrolytes

Plain Water: Drinking a large glass of water immediately upon waking helps to rehydrate your body, support digestion, and improve concentration. It acts as a zero-calorie, natural energy boost that prepares your system for the day ahead.
Lemon Water: Adding a slice of lemon to your morning water infuses it with a dose of vitamin C and antioxidants. This can freshen your breath and aid digestion.
Coconut Water: Known for its natural electrolytes like potassium, coconut water is an excellent hydrating and energizing option, especially after exercise.
Electrolyte Drinks: Commercial electrolyte drinks or homemade versions with fresh lime and salt can help replenish vital minerals lost overnight, quickly restoring energy to muscles.

Caffeinated Options for a Morning Kick

Caffeine is the most popular way to get a morning jolt, and for good reason. It stimulates the central nervous system, increasing alertness and focus. However, the type and amount of caffeine you consume can dramatically affect the quality of your energy boost.

The Coffee Classic

Coffee offers a rapid energy spike due to its high caffeine content, absorbed quickly into the bloodstream. However, this can be followed by a noticeable energy crash as the effects wear off. For a healthier option, drink it black or with unsweetened milk, avoiding high-sugar syrups that exacerbate the crash.

Green Tea and Matcha for Calm Energy

Green tea and its powdered form, matcha, provide a cleaner and more sustained energy boost than coffee. This is because they contain both caffeine and the amino acid L-theanine. L-theanine promotes a state of calm, focused energy and can help reduce the jitters often associated with coffee. Green tea is also rich in antioxidants, offering broader health benefits.

Yerba Mate: The Buzz Without the Jitters

This South American tea-like beverage contains a unique blend of active compounds that provide a sustained energy boost, similar to coffee but without the anxious or jittery feeling. Yerba mate is also packed with vitamins, antioxidants, and amino acids, making it a nutrient-dense option.

Nutrient-Packed Blends for Lasting Fuel

For a more substantial morning drink that doubles as a meal replacement, a nutritious shake or smoothie is an excellent choice. These beverages provide a steady release of energy by combining complex carbs, protein, and healthy fats.

Build Your Perfect Morning Smoothie

To create a balanced and energizing smoothie, include the following components:

Liquid Base: Use water, milk (dairy or plant-based), or coconut water for hydration.
Fruit: Add a banana for natural sweetness and sustained energy from fiber and carbs. Berries offer antioxidants and fiber.
Leafy Greens: Incorporate a handful of spinach or kale for iron and B vitamins, which are crucial for energy production.
Protein: Add a scoop of protein powder, Greek yogurt, or nut butter to promote fullness and support muscle health.
Seeds: A tablespoon of chia seeds or flaxseed provides fiber and omega-3 fatty acids for sustained energy and digestion.

Healthy Alternatives for a Natural Pick-Me-Up

If you want to avoid both caffeine and sugar, several natural options can help you feel more alert and energized.

Golden Milk (Turmeric Latte)

This traditional Ayurvedic beverage, made with turmeric, milk, and spices, is an excellent anti-inflammatory and antioxidant powerhouse. The curcumin in turmeric can enhance overall wellness, providing a soothing yet invigorating start to the day.

Ginger Lemon Infusion

A simple infusion of fresh ginger, lemon, and warm water can help kickstart your metabolism and aid digestion. Ginger is known for its anti-inflammatory properties, while lemon provides a boost of vitamin C.

Beetroot Juice

Rich in nitrates, beetroot juice can improve blood flow and oxygen delivery to the body, making it a natural performance enhancer, especially for early morning workouts. Its natural sugars offer a quick energy source without the crash.

Comparison of Popular Morning Energy Drinks


Drink	Energy Source	Speed of Boost	Crash Potential	Key Nutrients	Additional Benefits
Coffee	Caffeine	Fast	High	Antioxidants	Increased alertness, focus
Matcha/Green Tea	Caffeine, L-theanine	Moderate, sustained	Low	Antioxidants, L-theanine	Calm, focused energy
Water (Plain)	Hydration	Immediate, foundational	None	None	Rehydration, improved function
Smoothie	Complex Carbs, Protein, Fat	Slow, sustained	Low	Vitamins, Minerals, Fiber	Satiety, nutrient boost
Coconut Water	Natural Electrolytes	Fast, hydrating	None	Potassium, Magnesium	Rehydration, electrolyte balance
Golden Milk	Turmeric, Spices	Slow, gentle	None	Antioxidants, Anti-inflammatories	Anti-inflammatory effects

Conclusion

Ultimately, the best thing to drink in the morning to give you energy depends on your body's needs and preferences. For an immediate, foundational boost, starting with a glass of water is universally recommended to combat overnight dehydration. For a quicker lift, consider the stimulating effects of coffee, but be mindful of the potential crash. If you prefer a calmer, more sustained focus, green tea, matcha, or yerba mate are excellent choices. For longer-lasting fuel that can double as breakfast, a protein-packed smoothie is your best bet. By understanding the different energy sources and their effects, you can make an informed choice that keeps you energized and healthy all day long. For more insights on how hydration affects performance, see this article from JUNO.

Frequently Asked Questions

While coffee is a mild diuretic, meaning it can cause your body to lose some fluids, it does not necessarily cause dehydration, and most experts agree it can contribute to your daily fluid intake. However, it's not as effective as water for hydration, so it is recommended to drink a glass of water first.

L-theanine is an amino acid found in green tea and matcha that promotes a calming, focused effect. It works synergistically with caffeine to provide a smooth, sustained energy boost and can help reduce the jitters and anxiety often associated with caffeine from coffee.

Yes, a well-balanced smoothie can provide sustained energy. By combining complex carbohydrates from fruit, protein from sources like yogurt or protein powder, and healthy fats from seeds or nuts, the energy is released slowly over time, preventing a crash.

Most commercial energy drinks are high in sugar and artificial ingredients, which can lead to a rapid energy spike followed by a significant crash. Natural, healthier alternatives like green tea or homemade smoothies offer more sustained energy and better overall health benefits.

If you are sensitive to caffeine, excellent alternatives include herbal teas like ginger or turmeric, homemade smoothies with protein, or simply a hydrating glass of water with lemon. Beetroot juice and coconut water are also good options.

Both warm and cold water are effective for rehydration. Warm water may be soothing and can stimulate bowel movements, while cold water can help awaken your senses. The most important thing is simply to drink it.

To make an energizing green juice, you can blend leafy greens like kale or spinach (rich in iron and B vitamins) with hydrating fruits and vegetables such as cucumber, lemon, and apple. For added protein and fiber, consider adding a spoonful of chia or flax seeds.