What is the best thing to drink on an empty stomach? A nutrition guide

After an overnight fast, your body is dehydrated and ready to absorb nutrients efficiently. This makes your first drink of the day a crucial choice for kickstarting your system, making the question 'What is the best thing to drink on an empty stomach?' important for your overall health.

Quick Summary

This article explores the best hydrating and beneficial beverages to consume first thing in the morning. It details the benefits of plain water, lemon water, herbal teas, and other options while advising against potentially irritating choices like coffee or green tea on an empty stomach for sensitive individuals.

Key Points

• Plain Water is Key: A glass of warm water is the simplest and best way to rehydrate, cleanse, and kickstart your metabolism after sleep.

• Lemon Water for Detox: Adding fresh lemon to warm water can aid digestion, boost vitamin C intake, and assist with detoxification.

• Consider Apple Cider Vinegar (ACV): Diluted ACV may help with weight loss and blood sugar regulation, but must be consumed properly to avoid dental and stomach irritation.

• Choose Gentle Herbal Teas: Herbal options like ginger or chamomile tea are soothing for the stomach and can help with digestive comfort without the acidity or caffeine of black/green tea.

• Avoid Harsh Stimulants: Many people experience digestive issues, jitters, or increased acidity when consuming coffee or black/green tea on an empty stomach due to caffeine and tannins.

• Tailor to Your Needs: The ideal morning drink depends on individual health goals, whether it's improved digestion, weight management, or better skin.

Waking up after hours of sleep means your body is in a state of relative dehydration and is primed to absorb liquids and nutrients effectively. Choosing the right beverage to break this 'fast' can significantly influence your digestion, metabolism, energy levels, and overall wellness throughout the day. While plain water is a universally recommended and excellent starting point, adding other ingredients can offer targeted health benefits for specific concerns.

Plain Water: The Simple Powerhouse

There's a reason why plain water is the most common recommendation for what to drink on an empty stomach. It is the most effective way to rehydrate your body after a long night and offers a range of simple yet profound benefits.

• Rehydrates the body: Replenishes fluids lost during sleep.
• Kickstarts metabolism: Studies suggest that drinking water can temporarily increase metabolic rate. Some research shows that cold water may even slightly boost metabolism as your body expends energy to warm it up.
• Aids digestion: It helps flush out toxins, purifies the colon, and supports regular bowel movements, preventing constipation.
• Boosts energy and mood: Dehydration can impair cognitive function and mood, so starting with a glass of water can help restore mental clarity.

Popular Morning Drink Enhancements

For those seeking more than just plain water, several popular and beneficial additions can be mixed into your morning drink. The optimal choice depends on your specific health goals.

Warm Water with Lemon

This simple tonic is one of the most widely praised morning rituals. The combination of warm water and fresh lemon juice provides a refreshing and cleansing start to the day.

• Rich in Vitamin C: Boosts the immune system and aids in skin rejuvenation.
• Aids digestion: Stimulates digestive enzymes and helps regulate the body's pH level.
• Flushes toxins: Supports the liver's detoxification processes.

Apple Cider Vinegar (ACV) and Water

When properly diluted, ACV has a wide range of reported benefits. The best time to consume it for maximum effect is on an empty stomach.

• Supports weight loss: May help suppress appetite and boost metabolism.
• Regulates blood sugar: Some evidence suggests that ACV can help lower blood sugar spikes.
• Improves digestion: Can help prevent gas and bloating.
• Boosts immunity: Contains antibacterial properties and supports gut health.

Note: Always dilute ACV in water to protect your teeth and stomach lining from its high acidity.

Herbal Teas

Certain herbal teas are gentle on the stomach and can be an excellent way to start the day. Unlike regular green or black tea, they are typically caffeine-free and less acidic.

• Ginger Tea: Known for its anti-inflammatory properties and ability to soothe nausea and upset stomachs.
• Chamomile Tea: Has a calming effect and can soothe the stomach lining.
• Peppermint Tea: Can help alleviate bloating and gas by relaxing the muscles of the gastrointestinal tract.

Drinks for Targeted Health Benefits

Beyond the general wellness options, certain drinks can target specific health goals when consumed on an empty stomach.

For Digestion and Detox

• Aloe Vera Juice: Soothing for the digestive tract and can promote regular bowel movements. Start with a small amount to see how your body reacts, as it can have a mild laxative effect.
• Cumin (Jeera) Water: Cumin seeds soaked overnight aid digestion and can help reduce bloating.
• Fennel Seed Water: Similar to cumin, fennel has carminative properties that help relieve gas and bloating.

For Skin Health

• Coconut Water: Rich in electrolytes, it helps with hydration and supports skin elasticity. It's a natural moisturizer for the skin from within.
• Carrot and Beetroot Juice: This vibrant juice is packed with nutrients that help detoxify the liver, which can lead to a clearer complexion.
• Lemon Water with Honey and Turmeric: The antibacterial and anti-inflammatory properties can help reduce acne and promote a healthy glow.

Drinks to Approach with Caution

While some people can tolerate them, certain beverages can be harsh on an empty stomach for others due to their acidity or caffeine content.

Coffee and Caffeinated Teas

Drinking coffee or black/green tea on an empty stomach can stimulate stomach acid production, potentially leading to discomfort, heartburn, and nausea in sensitive individuals. The caffeine can also cause jitters and anxiety due to rapid absorption without food. It is often better to enjoy these drinks after a light snack to buffer their effects.

Milk and Dairy Products

For those who are lactose intolerant or sensitive to dairy, consuming milk on an empty stomach can trigger digestive issues like bloating, gas, and diarrhea. While some find that milk can soothe acidity, it can have the opposite effect for others by increasing acid production.

Comparison of Popular Morning Drinks

Drink	Key Benefits	Best Time to Drink	Potential Downsides
Plain Warm Water	Rehydrates, aids digestion, boosts metabolism, prevents constipation	First thing in the morning	None, unless you have a condition requiring restricted fluid intake.
Warm Lemon Water	Detoxifies, boosts immunity, provides Vitamin C, aids digestion	First thing in the morning	The acidity can erode tooth enamel over time.
Apple Cider Vinegar (ACV) Water	Supports weight loss, regulates blood sugar, improves digestion	First thing in the morning	High acidity; must be diluted to avoid harm to teeth and esophagus.
Herbal Teas (Ginger, Chamomile)	Soothes digestion, anti-inflammatory, calming effects	First thing in the morning	Generally mild, but individual sensitivities may vary.
Coconut Water	Rich in electrolytes, excellent hydration, supports skin elasticity	First thing in the morning	Naturally sweet; check sugar content on packaged varieties.
Green Tea	High in antioxidants, boosts metabolism	Best 1-2 hours after a meal	Can cause nausea or acidity if consumed on an empty stomach due to tannins and caffeine.
Coffee	Increases alertness, mood boost	Best with or after food	Can increase stomach acid, cause jitters, and blood sugar fluctuations on an empty stomach.

Conclusion

Ultimately, the best thing to drink on an empty stomach is highly individual, but plain warm water stands out as the safest and most universally beneficial choice. It rehydrates, aids digestion, and primes your body without any potential irritants. For those with specific health goals, incorporating natural additions like lemon, ginger, or apple cider vinegar (diluted) can provide extra benefits. It is essential to listen to your body and observe how it responds to different drinks to find the perfect morning ritual for your health and wellness. When in doubt, start simple and build from there, focusing on hydration first and foremost.

For more detailed nutritional advice, consulting a registered dietitian is always a good idea, as they can provide personalized recommendations based on your unique health profile. Following evidence-based guidelines can help you make the best choices to fuel a healthy and vibrant start to your day.

WebMD offers a great article on hydration timing that can help structure your drinking habits beyond the morning.

Frequently Asked Questions

Is it bad to drink coffee on an empty stomach?

For many people, drinking coffee on an empty stomach can cause stomach irritation, increased acidity, and jitters due to the high caffeine and acid content. It is generally recommended to have it with or after food to buffer its effects.

What is the benefit of drinking water on an empty stomach?

Drinking water first thing in the morning rehydrates the body, kickstarts your metabolism, aids digestion and bowel movements, and helps flush out toxins built up overnight.

Should I drink warm or cold water in the morning?

Both have benefits. Warm water is often praised for aiding digestion and detoxification, while cold water can provide a refreshing boost and slightly increase metabolism as your body works to warm it. The best choice is a matter of personal preference.

How should I consume apple cider vinegar?

Apple cider vinegar should always be diluted with water before drinking. A common practice is mixing one to two tablespoons in a glass of water to maximize health benefits while protecting your esophagus and tooth enamel from its acidity.

Are all herbal teas safe on an empty stomach?

Most herbal teas, such as chamomile, ginger, and peppermint, are gentle on an empty stomach and can be quite beneficial. However, some individuals might have specific sensitivities, so it's best to pay attention to your body's response.

Can lemon water help with weight loss?

Yes, lemon water can assist with weight loss efforts, particularly warm lemon water. It can help boost metabolism and aids in digestion. Pectin fiber in lemons may also help curb cravings and reduce hunger.

Does drinking milk on an empty stomach cause problems?

For some, especially those who are lactose intolerant or have milk protein sensitivity, drinking milk on an empty stomach can cause bloating, gas, and indigestion. However, for others, it can have a soothing effect on stomach acidity.