What's the healthiest thing to drink first thing in the morning? A guide to morning hydration

October 1, 2025 •

4 min read

After going 8 hours or more without any fluid, your body wakes up in a mild state of dehydration. So, what's the healthiest thing to drink first thing in the morning to replenish, rehydrate, and set yourself up for a successful day?

Quick Summary

Proper morning hydration is crucial for boosting metabolism and supporting digestion. Explore the benefits of water, herbal teas, and other healthy beverages to kickstart your day right.

Key Points

Plain Water is Priority One: Your body is dehydrated after sleep, and a glass of plain, lukewarm water is the best first step to rehydrate and jumpstart your metabolism.
Lemon Water Aids Digestion: Adding fresh lemon to warm water can stimulate bile production and provide an immune-boosting dose of vitamin C.
Green Tea Boosts Energy and Metabolism: A cup of green tea offers a gentle, crash-free caffeine boost and powerful antioxidants to support brain function and metabolism.
Ginger Tea Soothes Digestion: If you experience morning bloating or stomach discomfort, ginger tea's anti-inflammatory properties can provide soothing relief.
Avoid Immediate Coffee: Drinking coffee first thing can cause a negative cortisol spike and irritate your stomach. Instead, drink water first and wait a while.
Customize Your Routine: The healthiest morning drink depends on your specific needs, whether it's plain water for simple hydration or an enhanced elixir for targeted benefits.

The Champion of Morning Hydration: Plain Water

For most people, the undisputed champion of morning beverages is plain water. Simple and free of calories, sugar, or additives, a glass of water first thing provides a multitude of benefits after hours of sleep-induced dehydration. Water is essential for every bodily function, and rehydrating immediately can boost mental alertness and help improve focus. Drinking a glass of lukewarm water on an empty stomach has been shown to stimulate the digestive system and give your metabolism a healthy jumpstart. It assists in flushing out waste and toxins, allowing your kidneys to function more effectively.

If you find plain water a bit boring, consider adding some natural enhancers for flavor and extra benefits. Infusing water with fresh fruits, vegetables, or herbs can make your morning hydration routine more enjoyable without adding unnecessary sugar.

Enhanced Morning Elixirs

For those looking to add a little more oomph to their morning glass, several options can provide targeted health benefits.

Lemon Water for a Zesty Start

A mixture of warm water and fresh lemon juice is a popular and beneficial morning drink. The benefits include:

Vitamin C Boost: Lemons are packed with immune-boosting vitamin C.
Digestion Support: The acidic lemon juice can help stimulate bile production, aiding in better digestion throughout the day.
Detoxification: It acts as a gentle diuretic, assisting your body in flushing out toxins.

Note: Due to its acidity, it's a good idea to drink lemon water with a straw to protect your tooth enamel.

Calming and Cleansing Ginger Tea

If you suffer from morning bloating or a sensitive stomach, ginger tea can be particularly soothing. Ginger is well-known for its potent anti-inflammatory properties, thanks to compounds like gingerols. It can help reduce indigestion and promote smoother digestive function. To make, simply steep a few slices of fresh ginger in hot water for 5-10 minutes.

Energizing Green Tea

For a moderate caffeine boost without the jitters, green tea is an excellent alternative to coffee. It contains a powerful antioxidant known as EGCG and L-theanine, an amino acid that works with caffeine to promote stable energy and enhance brain function. Green tea can also help boost your metabolic rate, aiding in weight management.

Power Up with Nutrient-Dense Smoothies

If you prefer a more substantial morning drink that can double as a quick breakfast, a nutrient-packed smoothie is a great choice. These can be customized to include:

Leafy greens (kale, spinach) for iron and vitamins.
Fruits (berries, banana) for natural sweetness and antioxidants.
Protein (yogurt, protein powder) for sustained energy.
Healthy fats (chia seeds, coconut oil) for satiety.

Morning Drinks: A Comprehensive Comparison


Drink	Hydration	Digestion	Metabolism Boost	Antioxidants	Best For...
Plain Water	Excellent	Good (especially warm)	Mild	None	Universal hydration and a gentle start
Lemon Water	Excellent	Excellent	Mild	Good (Vitamin C)	A detoxifying boost and immune support
Green Tea	Good	Mild	Good	Excellent	Stable energy, brain function, and fat burning
Black Coffee	Moderate (diuretic)	Mild (can irritate)	Excellent	Good	High-energy focus (consume after water)
Fruit Smoothie	Good	Excellent (fiber)	Good (sustained energy)	Excellent	A meal replacement or nutrient-rich start

Drinks to Reconsider First Thing in the Morning

While popular, certain drinks are not ideal for an empty stomach. Coffee, for instance, can cause an unnecessary spike in cortisol levels, and its acidity can irritate the stomach lining, especially before you've eaten. It is recommended to have a glass of water first and wait an hour before drinking coffee. Likewise, store-bought fruit juices, despite seeming healthy, can be loaded with sugar and lack the beneficial fiber of whole fruits, potentially leading to blood sugar spikes.

Crafting Your Perfect Morning Ritual

Building a healthy morning routine can be a gradual process. Here's how to start:

Prioritize Hydration: Make a glass of water the very first thing you consume every morning.
Add Flavor: If plain water isn't your thing, experiment with lemon, cucumber, or mint infusions.
Address Specific Needs: Choose a secondary drink, like ginger tea for bloating or green tea for energy, based on your health goals.
Listen to Your Body: Pay attention to how different beverages affect your digestion, energy levels, and overall well-being.

For more ideas on morning beverages, explore Healthline's guide: 11 Morning Drinks to Get Your Day Started.

Conclusion: The Best Choice for You

Ultimately, water is the foundation for healthy morning hydration and is the safest, most effective thing to drink first thing in the morning. The best choice for you may evolve based on your energy levels and health goals, incorporating nutrient-rich additions like lemon, ginger, or green tea to maximize benefits. By prioritizing rehydration from the moment you wake up, you set a positive tone for your body for the rest of the day.

Frequently Asked Questions

No, it's generally not the healthiest option. Your cortisol levels are at their peak when you wake up. Adding coffee's caffeine can cause a negative spike and irritate your stomach lining due to its acidity. It's better to drink water first and wait about an hour for your cortisol to drop.

Warm or lukewarm water is often recommended for the morning, especially on an empty stomach. It helps to stimulate the digestive system and increase your metabolism more effectively than cold water.

Yes, some morning drinks can support weight loss. Plain water, green tea, or cumin seed water can help boost metabolism and promote satiety. However, they are most effective when combined with a balanced diet and regular exercise.

Store-bought fruit juices are often high in sugar and lack fiber, which can cause a sharp rise in blood sugar. It's healthier to eat whole fruits or, if you prefer juice, make it fresh at home and consume it in moderation.

Mixing one to two tablespoons of raw, unfiltered ACV with a glass of warm water can help increase stomach acid for better nutrient absorption, balance gut pH levels, and support the microbiome. Always use a straw to protect your tooth enamel.

Green tea is an excellent alternative, as it provides a gentler caffeine boost along with L-theanine for sustained energy and focus. Herbal teas like peppermint or ginger are also great for a caffeine-free pick-me-up that soothes the stomach.

Yes. Drinking water is fundamental for hydrated and clearer skin. Nutrient-rich options like lemon water, cucumber water, or smoothies containing antioxidants can also promote skin health, collagen production, and fight inflammation.