What Should I Drink on an Empty Stomach in the Morning?

October 6, 2025 •

6 min read

According to nutritionists, what you consume first thing in the morning significantly impacts your metabolism and energy for the entire day. Discovering what should I drink on an empty stomach in the morning can set a healthy tone, aid digestion, and ensure you're starting your day properly hydrated.

Quick Summary

Several beverages, from simple water to herbal infusions, can offer a healthy start to your day. This guide explores the best options for hydrating, boosting metabolism, and supporting gut health when you first wake up.

Key Points

Start Simple: Begin with a glass of plain warm water to rehydrate your body gently and effectively, promoting detoxification and bowel regularity.
Enhance Digestion: Adding a squeeze of lemon to warm water can stimulate digestive enzymes, boost immunity with Vitamin C, and balance your body's pH levels.
Soothe Your Stomach: A cup of ginger tea can alleviate bloating and gas, thanks to its anti-inflammatory properties, providing a comforting start to the day.
Support Gut Health with ACV: A diluted apple cider vinegar tonic can promote a healthy gut microbiome and aid in metabolism, but it must be consumed properly diluted to protect teeth and throat.
Listen to Your Body: Pay attention to how your stomach reacts to different drinks. Those with sensitive stomachs might need to avoid or delay consuming highly acidic or caffeinated beverages.
Avoid Sugary and Harsh Drinks: Strong coffee and high-sugar juices are best avoided on an empty stomach, as they can cause irritation, acid reflux, and blood sugar spikes.
Dilute Properly: For acidic drinks like ACV, always dilute adequately with water and consider using a straw to protect your tooth enamel.
Experiment and Find Your Routine: Trial and error with different hydrating options is key to finding a sustainable morning ritual that works for your unique body and health goals.

Kickstarting Your Day the Right Way

After a night of rest, your body is in a mildly dehydrated state, and your digestive system is essentially resetting. This makes your stomach highly receptive to what you consume first. Choosing the right beverage can support your body's natural processes, while a poor choice, like sugary juice or strong coffee for some individuals, could cause irritation or energy crashes. Prioritizing hydration and gentle stimulation helps cleanse the system and prepare it for the day ahead.

Simple and Effective Morning Drink Options

Warm Water: The simplest and most accessible option. Drinking a glass of warm water rehydrates the body, aids in flushing out toxins, and can stimulate bowel movements to relieve constipation. It's gentle on the stomach and kickstarts your metabolism. To enhance the benefits, consider adding a squeeze of lemon juice.
Lemon Water: A popular choice for a reason, warm lemon water is a gentle digestive aid. The citric acid helps stimulate digestive enzymes and can support gut health. It's also a good source of Vitamin C, boosting your immune system. Opt for lukewarm water to avoid irritating the stomach lining.
Ginger Tea: Known for its anti-inflammatory properties, ginger tea is excellent for settling the stomach. It can help reduce bloating, gas, and indigestion by stimulating the production of digestive enzymes. A warm cup of ginger tea is a soothing start to the day, especially if you have a sensitive stomach.
Apple Cider Vinegar (ACV) Tonic: A tablespoon or two of raw, unfiltered ACV diluted in water can aid digestion and help balance gut pH. It is also known to help regulate blood sugar levels and may assist with weight management by promoting a feeling of fullness. It's crucial to dilute ACV significantly to protect your tooth enamel and throat from its high acidity.
Kefir or Aloe Vera Juice: For a dose of probiotics, unsweetened kefir is an excellent choice to nourish your gut microbiome. Kefir contains more probiotic strains than regular yogurt. Alternatively, aloe vera juice can soothe and reduce inflammation in the digestive tract, though it's best to start with a small amount due to its mild laxative effect.

Drinks to Approach with Caution

While some morning rituals are highly beneficial, others can be counterproductive, particularly on an empty stomach. Strong coffee and sugary juices are prime examples. The tannins and caffeine in strong coffee can increase stomach acid, leading to irritation, heartburn, and digestive issues for some individuals. Furthermore, drinking high-sugar juices can cause a rapid spike in blood sugar, followed by a crash, which is not an ideal start for energy levels. If you enjoy these, it's often better to consume them after you've had a light, hydrating beverage first to protect your stomach lining and regulate your body's response.

Morning Drink Comparison: Choose Your Ritual


Feature	Plain Water	Lemon Water	Apple Cider Vinegar Tonic	Ginger Tea
Primary Benefit	Hydration & Detoxification	Digestive & Immune Support	Gut Health & Metabolism	Soothing & Anti-inflammatory
Effect on Stomach	Gentle and cleansing	Stimulates digestive enzymes	Increases stomach acid; dilute carefully	Settles and soothes
Preparation	Easiest; warm or room temp	Add lemon juice to warm water	Mix 1-2 tbsp ACV with water	Steep fresh ginger slices
Best For...	Rehydration and simple cleansing	Boosting immunity and digestion	Weight management & blood sugar control	Reducing bloating and nausea
Caution	None; safest option	Avoid if acid reflux is an issue	Always dilute; risk of enamel erosion	None, though can be potent

How to Create Your Morning Drinking Routine

Integrating a new morning drink into your life should be a smooth, personalized process. The goal is to find a ritual that makes you feel good and supports your health objectives.

1. Listen to your body. Your first week should be about observing how you feel. Start with the simplest option, like plain warm water, and introduce other ingredients gradually to see how your body reacts. If you feel any discomfort, scale back or try an alternative.

2. Dilute, dilute, dilute. For acidic drinks like apple cider vinegar and even lemon water, proper dilution is non-negotiable. This protects your tooth enamel and stomach lining. Consider using a straw for ACV to further protect your teeth.

3. Experiment with temperature. The temperature of your drink can also make a difference. Warm drinks are known to be more soothing for the digestive system, while a chilled, infused water might be more refreshing for some. Find what feels best for you.

4. Consider the source. The quality of your ingredients matters. For ACV, choose raw and unfiltered with “the mother” for maximum benefits. For ginger tea, using fresh ginger root is often more potent than pre-packaged tea bags.

5. Be consistent. The long-term benefits of a morning drink are often tied to consistency. Making it a daily habit will allow your body to adjust and fully reap the rewards.

Conclusion

Making a thoughtful choice about what to drink on an empty stomach in the morning is a simple but powerful way to invest in your health. Whether you choose the reliable rehydration of warm water or the probiotic boost of kefir, starting your day with intention can improve your digestion, energy levels, and overall well-being. By listening to your body and experimenting with different options, you can establish a morning ritual that sets a positive tone for the entire day.

What to drink on an empty stomach in the morning: Best picks for a healthier start

Best for Digestion: Drink warm lemon water to stimulate digestive enzymes and reduce bloating.

Best for Metabolism: Drink plain warm water, as it can boost your metabolic rate by up to 30%.

Best for Detox: Drink lemon water or aloe vera juice, known for their body-cleansing and toxin-flushing properties.

Best for Gut Health: Drink probiotic-rich kefir or dilute apple cider vinegar to support a healthy gut microbiome.

Best for Soothing the Stomach: Drink ginger tea, which has anti-inflammatory properties to soothe an unsettled stomach.

Safest Option: Drink a simple glass of plain water at room temperature to rehydrate without any irritation.

Best for Immunity: Drink lemon water to get a boost of Vitamin C, or sip on tulsi water for its antioxidant properties.

FAQs

Is it bad to drink green tea on an empty stomach? Yes, for some people. Green tea contains tannins and caffeine that can increase stomach acid, potentially causing nausea, bloating, or irritation, especially in those with sensitive stomachs.

How long after drinking a morning tonic should I eat? It's best to wait at least 20-30 minutes after consuming a morning drink like lemon water or ACV before eating breakfast. This allows the body to absorb the nutrients effectively.

Can I put honey in my morning drink? Yes, adding a teaspoon of raw honey to warm water or ginger tea can add flavor and provide additional antibacterial and soothing properties.

Is cold water or warm water better on an empty stomach? Warm or room temperature water is often recommended as it is gentler on the digestive system and helps to stimulate metabolism more efficiently than cold water.

What if I don't like the taste of apple cider vinegar? If you find the taste too strong, ensure it is properly diluted in a large glass of water. Adding a small amount of honey or a slice of lemon can also help improve the flavor.

Is it safe for everyone to drink apple cider vinegar on an empty stomach? No. People with gastrointestinal issues like ulcers, acid reflux, or kidney disorders should be cautious and consult a doctor before starting an ACV routine due to its high acidity.

What about fresh fruit juices in the morning? While fruit juices offer vitamins, many are high in sugar and can cause blood sugar spikes. It's generally better to consume whole fruits for the added fiber and to avoid the sugar overload on an empty stomach.

Frequently Asked Questions

For some people, no. Green tea contains tannins and caffeine that can increase stomach acid, potentially causing nausea, bloating, or irritation, especially in those with sensitive stomachs. It's often recommended to drink it after a light meal.

You should wait at least 20-30 minutes after consuming a morning drink like lemon water or diluted apple cider vinegar. This allows your body to properly absorb the benefits before food digestion begins.

Yes, adding a teaspoon of raw honey to warm water, lemon water, or ginger tea can add natural sweetness and provide antibacterial benefits. It's a healthier alternative to refined sugar.

Warm or room temperature water is generally considered better as it is gentler on the digestive system and helps stimulate your metabolism without shocking the system. Cold water requires more energy for your body to heat up.

If you find the taste too strong, ensure it is properly diluted in a large glass of water. You can also add a small amount of honey or a squeeze of lemon juice to improve the flavor.

No. People with gastrointestinal issues like ulcers, acid reflux, or kidney disorders should be cautious and consult a doctor before starting an ACV routine due to its high acidity. It can exacerbate existing conditions.

While fruit juices offer vitamins, many are high in sugar and can cause blood sugar spikes on an empty stomach. It's generally a better option to consume whole fruits for the added fiber and to avoid the concentrated sugar hit.

Drinking water on an empty stomach rehydrates your body after sleep, flushes out toxins, boosts metabolism, and supports digestion.

Kefir is a fermented dairy drink packed with beneficial probiotics. Consuming it on an empty stomach helps replenish good gut bacteria, supporting a healthy digestive system and overall immune function.

Drinking strong coffee on an empty stomach can increase stomach acid, potentially causing heartburn, acid reflux, or general stomach irritation, especially in those sensitive to caffeine. It is often recommended to have it after a light breakfast.