What is the first thing we should have in the morning?

December 28, 2025 •

4 min read

After approximately eight hours of sleep, your body is in a state of mild dehydration, having lost fluids through breathing and sweating overnight. For this reason, the first thing we should have in the morning is a large glass of water to properly rehydrate, kickstart your system, and prepare for the day ahead.

Quick Summary

Rehydrating with a glass of water is the optimal start, resetting your body's systems after sleep and boosting metabolism. Complement this with a protein-rich breakfast and some light movement to sustain energy and improve focus all day.

Key Points

Start with Water: The single most effective action upon waking is drinking a glass of water to rehydrate your body after a night of sleep.
Eat a High-Protein Breakfast: Follow up your hydration with a meal rich in protein and fiber, such as eggs or Greek yogurt, to sustain energy and prevent mid-morning crashes.
Get Morning Sunlight: Exposing yourself to natural light within 30 minutes of waking helps regulate your circadian rhythm and boosts mood and alertness.
Incorporate Light Movement: Simple activities like stretching or a short walk stimulate blood flow, wake up your muscles, and enhance mental clarity.
Practice Mindfulness: Take a few minutes to meditate, journal, or practice gratitude to reduce stress and set a positive intention for the day.
Avoid Immediate Caffeine and Phones: Delaying your coffee and screen time allows your brain to transition gradually from rest to action mode without unnecessary hormonal spikes.

Rehydration: The Foundational First Step

Your body, which is composed of roughly 60% water, depends on optimal hydration to function effectively. Throughout the night, you lose fluids and electrolytes. Upon waking, the very first and most critical step you can take is to replenish these lost fluids. A simple glass of water is the most powerful and accessible choice for this immediate rehydration.

The Science Behind Morning Hydration

Drinking water first thing in the morning has a direct and positive impact on several physiological processes:

Cognitive Function: The brain is around 75% water, and even mild dehydration can impair concentration, memory, and mood. Replenishing fluids helps brain cells operate more efficiently, leading to improved mental clarity and alertness.
Metabolism Boost: Drinking water, especially cool water, can give your metabolism a temporary lift. Your body expends a small amount of energy to warm the water to body temperature, helping to kickstart your calorie-burning process for the day.
Digestive Aid: A morning glass of water helps to activate your digestive tract, promoting better bowel movements and preparing your stomach for breakfast. This can be particularly helpful for relieving morning sluggishness.
Toxin Elimination: Proper hydration supports the lymphatic system and helps the body flush out waste products that have accumulated overnight. This internal cleansing process contributes to overall health and detoxification.

Fueling for Sustained Energy: The Post-Water Plan

After rehydrating, a nutritious breakfast is the next essential component of a successful morning. The right meal provides the sustained energy your body needs, preventing mid-morning crashes and improving productivity. A balanced breakfast should focus on protein, healthy fats, and complex carbohydrates.

Best Breakfast Options

Instead of reaching for sugary cereals that cause a blood sugar spike, consider these nutrient-dense alternatives:

Eggs: A high-quality protein source that keeps you feeling full and satisfied. They are versatile and can be prepared in many ways.
Greek Yogurt: Packed with protein and probiotics, Greek yogurt supports gut health and provides lasting energy. Pair it with berries and nuts for added fiber and healthy fats.
Oatmeal: A source of complex carbohydrates and soluble fiber (beta-glucan), which promotes feelings of fullness and helps manage cholesterol. Mix in flaxseed or berries for extra benefits.
Avocado Toast: On whole-grain toast, avocado provides healthy fats, while adding a poached egg on top boosts the protein content for a complete meal.

Movement and Mindfulness for a Holistic Start

Your body is designed for movement, and incorporating light exercise and fresh air into your morning can have a profound impact on your physical and mental state. It's not about an intense, grueling workout but rather about intentionally waking up your system.

The Benefits of Morning Activity

Regulates Circadian Rhythm: Exposure to natural light in the morning helps regulate your internal body clock, which influences sleep patterns, mood, and metabolism.
Boosts Mood and Focus: Exercise increases blood flow to the brain, releasing endorphins that boost mood and enhance cognitive functions like decision-making and attention.
Reduces Stress: Gentle movement, stretching, or a few minutes of meditation or gratitude journaling can help manage stress and set a positive tone for the day.

A Morning Comparison: Hydrated Start vs. Rushed Morning


Habit	Hydrated & Mindful Start	Rushed & Dehydrated Start
First Action	Drink a full glass of water.	Grab coffee or scroll phone.
Brain State	Alert and focused, with balanced neurotransmitters.	Foggy and irritable, high cortisol from checking phone.
Energy Level	Sustained and steady due to proper hydration and balanced breakfast.	Quick spike from caffeine followed by an energy crash.
Digestive Health	System is primed and ready, promoting smooth digestion.	Digestion is sluggish; dehydration can cause constipation.
Nutrition	Protein and fiber-rich breakfast for lasting satiety.	Sugary, processed foods or skipping breakfast entirely.
Productivity	Increased focus and better decision-making from improved mental clarity.	Easily distracted with reduced ability to concentrate.

Crafting Your Ideal Morning Routine

Building an optimal morning routine doesn't require a complete overhaul. Start with the foundational steps and build from there. The goal is to create a set of habits that are both sustainable and genuinely beneficial for you.

The Step-by-Step Guide

Immediately Upon Waking: Drink a glass of water. Keep a bottle on your bedside table to make this effortless.
Get Some Light and Movement: Step outside for a few minutes of natural light to signal to your body that it's daytime. Do some simple stretches or a short walk to get your blood flowing.
Nourish with a Quality Breakfast: Prioritize a meal with protein and fiber within the first hour or two. Options like eggs, yogurt, or oatmeal are excellent choices.
Delay Caffeine: While coffee can be beneficial, give your body and mind time to wake up naturally before reaching for it. This helps prevent dependence and cortisol spikes.
Practice Mindfulness: Take a few moments to set an intention for the day, practice gratitude, or meditate. This helps clear the mind and reduce stress.

Conclusion

While there are many excellent habits to adopt in the morning, the undisputed first thing we should have in the morning is water. It's a simple, free, and incredibly effective way to reverse overnight dehydration and prime your body for the day. By building upon this solid foundation with a balanced breakfast, natural light, and some gentle movement, you can create a personalized routine that maximizes energy, focus, and overall well-being. Ultimately, investing in these small morning habits creates a ripple effect of positivity and health that benefits your entire day. For more ideas on how to build a routine that works for you, consider exploring Healthline's article on creating a morning routine.

Frequently Asked Questions

No, it's better to drink a glass of water first. Both coffee and tea are diuretics and can contribute to dehydration if consumed before hydrating with water. Hydrating with water first allows your body to rebalance after hours without fluids.

Yes, adding lemon to your morning water can provide a boost of vitamin C, which supports the immune system. Some believe it also aids digestion and helps with detoxification, though water itself is the primary benefit.

You should drink a glass of water as soon as possible after waking up. It's a simple habit that helps to replenish fluids lost overnight through breathing and sweating.

A balanced breakfast rich in protein, fiber, and healthy fats is best for lasting energy. Options like eggs, Greek yogurt, or oatmeal with seeds and berries are excellent choices to keep you full and focused.

Yes, a quick cold shower can provide an invigorating wake-up call by stimulating circulation and boosting adrenaline. It can improve alertness and mood, though it's not a substitute for proper hydration.

Checking your phone immediately upon waking overstimulates your brain with new information, pulling focus away from internal processes and setting a reactive, stressed tone for the day. Delaying screen time allows for a more mindful transition.

Skipping breakfast isn't necessarily bad for everyone, but for many, it can lead to energy crashes and poor concentration later. A balanced breakfast helps kickstart your metabolism and provides steady fuel for the morning.