What is the first thing you should drink when you get up?

December 3, 2025 •

4 min read

Scientific evidence confirms that during sleep, the human body naturally loses water through breathing and perspiration, resulting in a mildly dehydrated state upon waking. This nightly fluid loss makes your first drink of the day a crucial choice for kickstarting your body and setting a healthy tone for the hours ahead.

Quick Summary

The best first drink to have in the morning is water, which helps rehydrate the body after sleep and supports optimal organ function. While other options like lemon water, herbal teas, or coffee can also be beneficial, pure water is the most direct and effective way to replenish fluids, boost metabolism, and aid digestion without added calories or compounds.

Key Points

Start with Water: The first and best drink is a glass of water to rehydrate your body after a night's sleep.
Boost Metabolism: Drinking water on an empty stomach can temporarily increase your metabolic rate.
Aid Digestion: Morning water helps stimulate the digestive system and promotes regularity.
Flush Toxins: Proper hydration upon waking assists your kidneys in flushing out waste and toxins.
Enhance Focus: Replenishing fluids can combat morning fatigue and improve mental clarity and alertness.
Delay Coffee: Avoid drinking coffee on an empty stomach to prevent acidity, jitters, and potential cortisol spikes.
Consider Lemon Water: A simple alternative is warm lemon water, which provides Vitamin C and helps with digestion.

Why Plain Water is the Ultimate Morning Elixir

After a night of fasting, your body's systems have been working hard to repair and regenerate cells. By the time your alarm goes off, your fluid levels are naturally low. This is where a glass of water comes in. It serves as a gentle reintroduction of fluids, waking up your major organs and flushing out accumulated toxins.

The Science of Morning Hydration

Drinking water first thing in the morning has a multitude of scientifically supported benefits. It not only addresses overnight dehydration but also prepares your body for the day's activities.

Rehydration: Replenishes lost fluids and helps your body function at its best.
Metabolism Boost: Studies suggest that drinking water on an empty stomach can increase your metabolic rate by up to 30% for a period of time.
Toxin Flush: Supports the kidneys in their natural detoxification process by helping to flush out waste products.
Improved Digestion: Stimulates your digestive system and can aid in preventing constipation by softening stools.
Enhanced Energy and Focus: Even mild dehydration can lead to fatigue and impaired cognitive function. A glass of water can improve alertness and mental clarity.
Better Skin Health: Hydration contributes to skin elasticity and helps flush out impurities, resulting in a clearer, more moisturized complexion.

The Temperature Debate: Cold vs. Warm Water

The temperature of your morning water can influence its effects on the body. While both are beneficial, they offer slightly different advantages.


Feature	Cold Water	Warm/Room Temperature Water
Metabolism	Can provide a modest boost due to the body's need to warm it up.	Less immediate metabolic effect, but still aids in overall hydration.
Digestion	May slow down digestion for some sensitive individuals.	Can soothe the digestive tract and is often recommended for aiding digestion and relieving constipation.
Absorption	Can be absorbed more quickly by the body.	Gentle on the stomach and easier to drink larger quantities for some people.
Overall Effect	Offers an invigorating start to the day, especially in warmer climates.	Calming and detoxifying effect, traditionally used in many health practices.

Other Morning Drink Options and Considerations

While water is the top recommendation, some people prefer or also incorporate other drinks into their morning ritual. It is crucial to consider the timing and potential side effects of these alternatives, especially when consumed on an empty stomach.

Lemon Water: Adding a squeeze of fresh lemon to warm water can provide a dose of Vitamin C and antioxidants, further stimulating digestion. However, excessive consumption can erode tooth enamel, so rinsing your mouth afterward is recommended.
Ginger Tea: A cup of ginger tea can help soothe the stomach and reduce nausea. It's a great option for those with sensitive digestive systems.
Green Tea: Rich in antioxidants, green tea offers a milder, more sustained energy boost than coffee and supports metabolic function.
Coffee: A morning favorite for many, coffee's caffeine content is a powerful stimulant. However, drinking it on an empty stomach can lead to increased acidity, jitters, and a spike in cortisol levels, which can cause an energy crash later. Delaying coffee intake until after you've had water and a light breakfast can help mitigate these effects.
Apple Cider Vinegar (ACV) Water: Some evidence suggests ACV mixed with water can aid in blood sugar regulation and digestion. The taste, however, is not for everyone and it should be diluted to protect tooth enamel.

Creating a Healthy Morning Ritual

Establishing a healthy morning routine centered around hydration is a simple step toward improving your overall well-being. It's not just about what you drink, but also the intention behind it. You can place a glass of water by your bedside the night before to make the habit effortless.

For many, the routine begins with that first glass of water, followed by light stretching or meditation to further prepare the body and mind. This can be a conscious alternative to immediately grabbing your phone or reaching for a highly caffeinated, sugary drink. The benefits compound over time, leading to more consistent energy levels and a stronger foundation for a healthy day.

Conclusion: The Simple and Effective First Sip

In summary, the first thing you should drink when you get up is a glass of water. Its immediate rehydrating effects address the natural fluid loss from sleep, while also offering direct benefits for your metabolism, digestion, and cognitive function. While other beverages have their own merits, starting with pure water is the cleanest and most efficient way to signal to your body that a new day has begun. Integrating this simple habit into your morning can lead to significant improvements in your energy, digestion, and overall health over time, without the negative side effects of more processed or acidic drinks.

Additional Resources

For more information on the science of hydration, consult this resource: Rush University Medical Center: 5 Tips for a Healthier Morning.

Frequently Asked Questions

During sleep, your body goes for several hours without fluids, leading to mild dehydration upon waking. Rehydrating first thing helps replenish this fluid loss, ensuring your body's systems function optimally.

Both temperatures are beneficial. Cold water might give a small metabolic boost, while warm water is often gentler on the digestive system and can aid with constipation.

It is generally not recommended to have coffee on an empty stomach. It can increase stomach acid, raise stress hormones, and lead to energy crashes. It's better to drink water first and have coffee after a light breakfast.

Adding lemon to water provides Vitamin C, antioxidants, and can stimulate bile production to aid digestion. It's a refreshing, low-calorie way to enhance your morning hydration.

Drinking water in the morning can support weight management by boosting your metabolism and helping you feel fuller, which can prevent you from mistaking thirst for hunger.

Besides plain water, good alternatives include herbal tea, warm lemon water, and green tea. These options can provide hydration and additional health benefits without the downsides of coffee on an empty stomach.

Yes, proper hydration is crucial for healthy skin. Drinking water in the morning can help flush out impurities and contribute to better skin tone and elasticity.