What Is the First Thing You Should Put in Your Body When You Wake Up?

October 7, 2025 •

5 min read

According to nutrition experts, after several hours of fasting during sleep, your body wakes up naturally dehydrated. This makes a simple glass of water the single best first thing you should put in your body when you wake up to kickstart your day right.

Quick Summary

This guide explores the optimal first choices for morning nourishment, focusing on hydration, balancing blood sugar, and supporting gut health. It covers the benefits of starting with water, delaying caffeine intake, and building a balanced first meal to provide sustained energy and improve digestion.

Key Points

Start with Water: Drinking a glass of water immediately after waking replenishes fluids lost overnight and boosts your metabolism.
Delay Caffeine: Waiting an hour or two to have coffee allows your body's natural cortisol levels to regulate, preventing blood sugar spikes and crashes.
Fuel with Protein and Fiber: A balanced breakfast containing protein and fiber helps stabilize blood sugar, control appetite, and provide sustained energy.
Boost Gut Health: Incorporating probiotic-rich foods like yogurt or kefir in the morning supports your digestive system and overall well-being.
Listen to Your Body: Pay attention to how different foods and liquids affect your energy and digestion to find the routine that works best for you.
Optimize Nutrient Absorption: Consuming beneficial nutrients like vitamins and antioxidants from foods like fruits and nuts in the morning can lead to better absorption.

The #1 Priority: Hydration

After a night of sleep, your body is in a state of dehydration, as it has gone many hours without any fluid intake. The simplest and most effective first step for your body is to rehydrate. Drinking a full glass of water upon waking helps to replenish lost fluids, boost your metabolism, and prepare your digestive tract for the day ahead. A 2003 study found that drinking 500 ml of water can increase metabolic rate by 30% within 10 minutes.

The Benefits of Morning Hydration

Replenishes Fluids: Rehydrates the body after several hours of sleep-induced fluid loss through breathing and sweating.
Boosts Energy and Focus: Even mild dehydration can impair concentration and mood. Rehydrating can combat morning grogginess and improve mental clarity.
Aids Digestion and Detoxification: Drinking water in the morning activates the gastrointestinal (GI) tract and colon, promoting healthy bowel movements and helping to flush toxins.
Enhances Skin Health: Proper hydration helps skin become plumper and improves elasticity, leading to a healthier appearance.

Consider Warm Lemon Water

For an added boost, some people choose to mix freshly squeezed lemon into a glass of warm water. The citric acid can stimulate digestive juices, and the lemon provides an extra dose of Vitamin C and antioxidants. However, those prone to acid reflux should be mindful, as the acidity can sometimes trigger symptoms.

Timing Your Coffee and Breakfast

Many people reach for coffee immediately upon waking, but this might not be the most metabolically friendly option. Drinking coffee first thing can trigger the release of cortisol and adrenaline, which can spike your blood sugar on an empty stomach. Waiting about an hour or two after waking allows your body's natural energy cycle to begin before introducing caffeine. Starting with water first, followed by a nutritious meal, creates a more sustained energy curve, avoiding the high-low crash associated with caffeine on an empty stomach.

Eating a balanced breakfast sets the tone for your blood sugar levels and energy for the rest of the day. A meal containing protein, fiber, and healthy fats helps regulate glucose levels and promotes satiety. This is especially important for regulating your body's circadian rhythm, which dictates the most efficient times for metabolism and digestion. Skipping breakfast has been linked to poorer nutrient intake and metabolic health outcomes.

Best Foods for the First Meal

Once you've had your water and waited a little while, your body is ready for nutrients. The best foods to break your overnight fast should be easy to digest and packed with nutrients. Opt for a balanced meal over high-sugar, refined carbohydrate options to prevent blood sugar spikes.

Eggs: An excellent source of high-quality protein and nutrients. Protein increases satiety and requires more energy to digest, supporting a healthy metabolism.
Greek Yogurt: Provides a protein boost and contains probiotics, which are beneficial for gut health. Look for varieties with live and active cultures and limit added sugars.
Berries: High in fiber and antioxidants. Adding them to yogurt or oatmeal provides a nutrient-dense option that supports metabolic health.
Oatmeal: Contains soluble fiber (beta-glucan) that can help lower cholesterol and keep you feeling full for longer. Opt for steel-cut or rolled oats over sugary instant packets.
Nuts and Seeds: Excellent sources of healthy fats, fiber, protein, and antioxidants. Adding a handful of nuts or seeds like chia to your breakfast can increase fullness and provide sustained energy.
Avocado Toast on Whole Grain Bread: A combination of healthy fats, fiber, and complex carbohydrates provides balanced energy. Whole grains are high in fiber, which supports healthy digestion.
Kefir: A fermented, probiotic-rich drink that is great for gut health. Blend it into a smoothie with berries for a gut-friendly morning meal.

What to Avoid on an Empty Stomach

Just as some foods are beneficial, others can be harder on an empty stomach or counteract your goals.

Sugary Drinks and Juices: These cause rapid blood sugar spikes and crashes. While fruit contains fiber, juices strip this away, leading to a less stable energy release.
High-Acidic Foods: Certain acidic foods like citrus fruits or coffee can irritate the stomach lining for some people, especially those with gastritis or acid reflux, if consumed on an empty stomach.
Excessive Caffeine: As mentioned, too much caffeine on an empty stomach can lead to blood sugar spikes, crashes, and potentially trigger anxiety or jitters in sensitive individuals.

Comparing Common Morning Beverages


Feature	Plain Water	Black Coffee	Warm Lemon Water
Primary Benefit	Rehydration, digestion	Alertness, stimulant	Digestion, Vitamin C
Hydration Impact	Excellent	Can be dehydrating	Excellent
Energy Source	Natural, aids metabolism	Caffeine-induced	Natural, aids digestion
Digestive Impact	Prepares digestive system	Can increase stomach acid	Stimulates digestive juices, potential acid reflux for some
Blood Sugar Impact	Stabilizing	Potential spike on empty stomach	Minimal impact, stabilizing
Timing Recommendation	First thing upon waking	1-2 hours after waking, after water	First thing upon waking, after plain water

Gut Health: The Unsung Hero of Morning Nutrition

Your gut microbiome plays a significant role in your overall health, including digestion, immunity, and even mood. Starting your day with gut-friendly foods can foster a healthier balance of bacteria. Probiotic-rich options like Greek yogurt and kefir introduce beneficial bacteria, while prebiotics (fiber-rich foods like oats and berries) feed these good microbes. A healthy breakfast can nourish your gut and support a strong immune system from the start of the day.

Conclusion

When asking what is the first thing you should put in your body when you wake up?, the answer is unequivocally water. After a night of sleep, your body needs hydration to rebalance and prepare for the day. Following this simple step, a balanced breakfast of protein, fiber, and healthy fats is the next key. By prioritizing hydration and nutrient-dense, whole foods, you can achieve sustained energy, support your metabolism, and improve your gut health, setting a positive foundation for the entire day. Delaying your coffee and avoiding high-sugar items on an empty stomach will help regulate blood sugar and prevent midday energy crashes. A mindful, phased approach to morning nutrition can transform your overall wellness. For more on how eating habits affect your overall well-being, explore the resources from Johns Hopkins Medicine.

Key Takeaways

Hydrate First: Drink a glass of water immediately upon waking to rehydrate and jumpstart your metabolism.
Delay Your Coffee: Wait 1-2 hours before having coffee to avoid unnecessary blood sugar spikes caused by the caffeine-induced cortisol response.
Prioritize a Balanced Breakfast: Eat a meal rich in protein, fiber, and healthy fats to regulate blood sugar and provide sustained energy.
Choose Gut-Friendly Foods: Incorporate probiotics from Greek yogurt or kefir and prebiotics from fiber-rich fruits and whole grains to support your gut microbiome.
Avoid High-Sugar & Acidic Foods: Steer clear of sugary juices and highly acidic items on an empty stomach to prevent energy crashes and digestive irritation.

Frequently Asked Questions

It is generally not recommended. Drinking coffee first thing on an empty stomach can increase stomach acid production and potentially cause a blood sugar spike due to caffeine's effect on cortisol. For better energy stability and digestion, it's best to drink a glass of water first and have a balanced breakfast before your coffee.

Warm lemon water can aid digestion by stimulating the production of digestive juices. It also provides Vitamin C and antioxidants, which support immune health. For optimal benefits, it's recommended to have plain water first, then follow up with lemon water.

You can boost your metabolism by drinking a glass of water upon waking, as studies show it can temporarily increase your metabolic rate. Additionally, eating a protein-rich breakfast helps, as your body burns more calories digesting protein compared to fats or carbs.

To support gut health, consider foods rich in probiotics and prebiotics. Options include Greek yogurt, kefir, and whole grains like oatmeal. These help nourish the beneficial bacteria in your gut.

Nuts are often considered a more beneficial option than fruit juice on an empty stomach. They provide healthy fats and protein, which can lead to more sustained energy. However, pairing a whole fruit (with its fiber) with a protein source like eggs or yogurt is a great balanced choice.

Research suggests that regularly eating a healthy breakfast may help with weight management. It can help regulate blood sugar, fill you up before you become too hungry for less healthy snacks, and contributes to better overall dietary habits.

When breaking an intermittent fast, start with easily digestible, wholesome foods. Water is essential to rehydrate. For the first meal, many recommend options like bone broth, avocado, or eggs to avoid stressing the digestive system with heavy or highly processed foods.