What is the first thing I should drink when I wake up in the morning? A nutritional guide

October 7, 2025 •

4 min read

After hours of sleep, your body is naturally mildly dehydrated, making the first beverage you consume highly impactful. Understanding what is the first thing I should drink when I wake up in the morning is crucial for kickstarting your body, boosting metabolism, and ensuring proper hydration for the day ahead.

Quick Summary

The best first drink in the morning is plain water, as it effectively rehydrates the body after a night of sleep. Other beneficial options include lemon water for a vitamin C boost and improved digestion, and green tea for a gentler energy lift from antioxidants. Avoid sugary beverages and excessive caffeine on an empty stomach to prevent energy crashes and acidity.

Key Points

Start with Water: The body is dehydrated after sleep, so the first priority should be to replenish lost fluids with a glass of water.
Consider Lemon Water: A squeeze of lemon in warm water can aid digestion, boost vitamin C intake, and provide a refreshing taste.
Choose Green Tea for Moderate Energy: For a gentler caffeine lift and antioxidant benefits, green tea offers sustained energy without the strong jitters of coffee.
Protect Your Gut: If you have a sensitive stomach, herbal teas like ginger or peppermint are excellent choices to soothe digestion first thing in the morning.
Avoid Sugary and Harsh Drinks: Sugary drinks cause blood sugar spikes, and for some, black coffee on an empty stomach can trigger acidity, so it's best to wait until after you've had a glass of water or breakfast.

Why Rehydrating First Thing is Crucial

When you wake up, your body is coming out of a long, nocturnal fast. During the night, fluid is lost through respiration and sweat, leaving your body in a state of mild dehydration. Starting the day by replenishing these fluids is vital for a number of bodily functions. Drinking water first thing helps improve mental alertness, as dehydration can cause brain fog and fatigue. It also kickstarts your metabolism, which can increase by a significant percentage when you drink water on an empty stomach. Proper morning hydration aids your body's natural detoxification processes, helping the kidneys flush out waste products that have accumulated overnight.

Exploring Your Morning Drink Options

While plain water is the gold standard for rehydration, several other healthy options can be incorporated into your routine for added benefits.

Simple and Effective: Plain Water

Plain water remains the most basic and effective way to hydrate. It contains no calories or additives and is essential for all major bodily functions, including nutrient transport and temperature regulation. A glass of warm or room-temperature water is often recommended to be gentler on the digestive system. For those who prefer a chillier option, cold water can boost alertness.

The Popular Choice: Lemon Water

Adding lemon juice to your water is a popular morning ritual, and for good reason. Lemon water provides a dose of immune-boosting vitamin C and antioxidants. The citric acid in lemons can help stimulate digestive juices and balance the body's pH levels. Many people find it a refreshing way to make plain water more enjoyable, which can encourage overall fluid intake throughout the day. It's worth noting, however, that the citric acid can erode tooth enamel over time, so some experts recommend drinking it through a straw.

The Low-Caffeine Kick: Green Tea

For a gentle energy boost without the jitters associated with high-caffeine drinks, green tea is an excellent choice. It is rich in antioxidants called catechins, which are known to support metabolism and fight oxidative stress. Green tea also contains L-theanine, an amino acid that promotes a state of calm alertness, making it ideal for focus.

Gut-Friendly Herbal Teas

Several caffeine-free herbal teas can be particularly soothing for the digestive system first thing in the morning. Ginger tea is well-regarded for its ability to ease nausea and stomach discomfort. Peppermint tea can help relax the gastrointestinal muscles and alleviate bloating and gas. A warm cup of herbal tea is a great way to prepare your stomach for breakfast.

Other Nutrient-Packed Alternatives

Apple Cider Vinegar (ACV) Water: A tablespoon of ACV mixed with water can assist digestion and balance gut pH levels.
Coconut Water: A natural source of electrolytes like potassium and magnesium, coconut water is great for replenishing fluids, especially if you had a particularly sweaty night.
Chia Seed Water: Soaking chia seeds in water creates a hydrating, gel-like drink rich in fiber and omega-3s, which can help with satiety.
Aloe Vera Juice: Known for its anti-inflammatory properties, aloe vera juice can soothe the digestive tract.

What to Avoid on an Empty Stomach

Not all popular morning beverages are ideal for the first thing you put into your body. Sugary drinks like fruit juices (unless diluted) and sodas cause a rapid spike in blood sugar, leading to a later energy crash. While coffee is a staple for many, drinking it on an empty stomach can increase stomach acidity, causing discomfort, heartburn, and jitteriness for some individuals. If you enjoy coffee, it is best consumed after you have had some water or with a nutritious breakfast.

Comparison of Common Morning Drinks


Feature	Plain Water	Lemon Water	Green Tea	Black Coffee
Primary Benefit	Rehydration	Hydration, Vitamin C	Antioxidants, Alertness	Energy Boost
Caffeine Content	None	None	Moderate	High
Best For	Universal rehydration and metabolism	Digestion and immune support	Steady energy without jitters	Maximizing alertness
Potential Downside	Bland for some	Acid can damage tooth enamel	Can cause jitters in sensitive individuals	Acidity, can upset stomach

Conclusion

While many options exist, the simplest and most fundamental answer to what is the first thing I should drink when I wake up in the morning is plain water. It immediately replenishes lost fluids and prepares your body for the day ahead without any downside. However, based on your specific health goals, you can tailor your morning drink to provide additional benefits, whether it's a boost of vitamin C from lemon water, a gentle, antioxidant-rich lift from green tea, or soothing digestive support from an herbal infusion. The key is to avoid sugary and highly acidic drinks on an empty stomach to ensure a healthy and balanced start to your day. You can find more information about healthy habits on sites like the Heart Foundation to help make the best choices for your body.

Frequently Asked Questions

Yes, it is highly recommended. After a night's sleep, your body is dehydrated, and drinking water immediately helps to rehydrate, boost metabolism, improve mental alertness, and aid in flushing out toxins.

While it's often promoted for weight loss, the primary benefit comes from replacing sugary drinks with a low-calorie option, thereby reducing calorie intake. Any other effects are minimal and the water itself is the main beneficial component.

For some, especially those with sensitive stomachs, drinking black coffee on an empty stomach can increase acidity and lead to digestive issues or jitters. It's best to hydrate with water first, or enjoy coffee with your breakfast.

There is no single correct answer, but generally, one glass (around 250-500ml) right after waking up is a good amount to kickstart your body and rehydration. You should continue to drink water throughout the day.

Most detox claims are not scientifically proven. While ingredients like lemon, ginger, or cucumber can add nutrients, the primary detoxifying work is done by the water itself, supporting your kidneys and liver. Plain water is just as effective and sometimes gentler on the system.

Yes, coconut water is a great choice. It's rich in natural electrolytes like potassium and magnesium, which helps replenish lost fluids and minerals after sleep. Ensure you choose unsweetened versions to avoid added sugars.

The temperature of the water is a matter of personal preference, as there is little evidence that it makes a meaningful difference. Some people find warm water soothing for digestion, while cold water can be more alerting.