What Should the First Drink in the Morning Be?

October 21, 2025 •

4 min read

After 7-8 hours of sleep, your body is in a state of dehydration, even if you don't feel thirsty. Because of this, it is crucial to rehydrate, but what should the first drink in the morning be? The answer is simple: water is the gold standard for rehydration, but other options offer unique benefits that can optimize your morning routine.

Quick Summary

The ideal first drink is water to rehydrate the body after sleep, boosting metabolism and flushing toxins. Alternative healthy options like lemon water, green tea, or bone broth offer specific benefits such as extra nutrients or digestive support. Avoid sugary and dehydrating drinks like soda and excess caffeine.

Key Points

Start with Water: The body is dehydrated upon waking; a glass of plain water is the best and simplest way to replenish fluids, boost metabolism, and flush toxins.
Consider Warm Lemon Water: Adding lemon to warm water provides a dose of Vitamin C, supports digestion by stimulating gastric juices, and can improve flavor to encourage hydration.
Mind Your Coffee Intake: Drinking coffee on an empty stomach can increase cortisol and cause dehydration; it is best to drink water first and wait before consuming caffeine.
Explore Other Options: Alternatives like green tea for antioxidants, ginger tea for digestion, or bone broth for gut health offer targeted benefits for different needs.
Prioritize Hydration: Ultimately, the best morning beverage is the one that best helps you rehydrate. Experiment to find what works for you, and avoid sugary drinks that hinder hydration.
Protect Your Teeth: If you drink lemon water, use a straw to minimize contact with your teeth and protect the enamel from the acidic content.
Listen to Your Body: Pay attention to how different morning drinks affect your energy levels, digestion, and overall feeling to customize your ideal routine.

Why Rehydration is Non-Negotiable

Your body loses water throughout the night through breathing and sweat. Starting your day dehydrated can lead to a dip in mental performance, mood, and metabolism. Replenishing this fluid loss immediately upon waking is one of the most effective and simple habits you can adopt for better health.

The Power of Plain Water

Plain, clean water is the undisputed best choice for immediate rehydration. It requires no preparation, is calorie-free, and gets straight to work restoring your body's fluid balance. Drinking 250-500ml of water right after waking can boost your metabolism by up to 30%, which aids in digestion and can support weight management. It also helps flush out toxins that have built up overnight and promotes good digestive health by activating your gastrointestinal (GI) tract.

Elevated Hydration: Warm Water with Lemon

For those who want to amplify the benefits of water, adding a squeeze of fresh lemon to warm water is a popular and well-regarded choice. This enhances flavor, which can encourage you to drink more, and adds a dose of Vitamin C, a powerful antioxidant that supports the immune system and skin health. Warm lemon water can stimulate digestive juices and bile flow, potentially helping with bloating and indigestion. However, be mindful of the citric acid, which can be harsh on tooth enamel over time, especially if consumed on an empty stomach. Drinking it through a straw can help mitigate this risk.

Other Excellent Morning Drink Options

Depending on your health goals, other beverages can offer a targeted boost to your morning:

Green Tea: Rich in antioxidants called catechins, green tea can help increase your metabolic rate and provide a smoother, less jittery energy boost than coffee. It’s a great option for those who want a gentle start with a touch of caffeine.
Ginger Tea: If you have a sensitive stomach or suffer from morning nausea, ginger tea can be a soothing remedy. It has natural anti-inflammatory properties and aids digestion.
Bone Broth: Packed with collagen, minerals, and amino acids, bone broth is excellent for gut health and can help repair and strengthen the gut lining. It’s a savory, nutrient-dense way to start the day, especially for those interested in healing their digestive system.
Apple Cider Vinegar (ACV) Water: Mixing a tablespoon of ACV with water may help regulate blood sugar levels and improve metabolic health, though the taste is not for everyone. It’s best to use a straw to protect tooth enamel.

Comparison of Common Morning Drinks


Feature	Plain Water	Warm Lemon Water	Green Tea	Bone Broth
Primary Benefit	Rehydration, metabolism boost	Digestion, Vitamin C, hydration	Antioxidants, metabolism boost	Gut health, nutrients, protein
Calories	0	Negligible	Negligible	Moderate (varies)
Effect on Teeth	None	High acidity, potential enamel erosion (use straw)	None	None
Energy Boost	Mild alertness	Mild alertness, mood-boosting scent	Sustained, gentle caffeine boost	Sustained energy from nutrients
Digestion	Stimulates tract, flushes toxins	Stimulates gastric juices, bile flow	Aids digestion	Supports gut lining, soothing

Drinks to Avoid in the Morning

While some morning drinks are beneficial, others can sabotage your body's rehydration efforts. It's best to avoid starting your day with sugary beverages like soda or processed fruit juices, which can cause blood sugar spikes and lead to a mid-morning crash. Additionally, while many people rely on coffee, drinking it on an empty stomach can spike cortisol levels and further dehydrate you. It's better to hydrate with water first and wait 30-60 minutes before enjoying your coffee.

Making the Right Choice for You

The right morning drink depends on your personal health needs and preferences. While plain water is the universally best and safest option for immediate rehydration, incorporating other drinks can provide targeted benefits. Starting with water, and then adding a specialized drink like green tea or a lemon-infused beverage, can provide a comprehensive nutritional boost. Whatever you choose, the goal is to prioritize rehydration and nourishment to set a positive and healthy tone for the rest of your day.

Conclusion

Deciding what should the first drink in the morning be is a foundational step toward a healthier lifestyle. The best first choice is pure water to immediately rehydrate your body and kickstart your metabolism. From there, you can consider other beverages like warm lemon water, green tea, or bone broth to address specific needs, such as digestion or an antioxidant boost. Avoiding sugary drinks and excessive caffeine on an empty stomach prevents dehydration and energy crashes. By making a conscious choice to nourish your body first thing, you can significantly improve your energy, digestion, and overall well-being throughout the day.

Frequently Asked Questions

While both are good for hydration, plain water is the safest and most efficient for immediate rehydration. Lemon water offers an extra boost of Vitamin C and digestive support, but its acidity can be a concern for tooth enamel, especially on an empty stomach. Plain water is the universal best choice, but lemon water is a great addition for those seeking extra benefits.

Drinking water on an empty stomach immediately rehydrates your body after a night's sleep. This helps boost your metabolism, aids digestion by activating your GI tract, flushes out toxins, and can improve mental alertness and mood.

Green tea is rich in antioxidants that can boost your metabolism and provide sustained, gentle energy without the jitters often associated with coffee. It's a great option for those looking for a healthier caffeine source.

For optimal gut health, consider drinking bone broth, which is rich in collagen and amino acids that help repair and support the gut lining. Alternatively, a tablespoon of apple cider vinegar diluted in water can help regulate blood sugar and improve gut microbiome.

Many experts recommend waiting 30-60 minutes after waking to drink coffee. This allows your body to rehydrate with water first and lets your cortisol levels naturally decrease, preventing an exaggerated spike that can lead to energy crashes later.

The temperature of the water is less important than the act of hydrating itself. The most crucial thing is to drink enough water to rehydrate your body. Some people prefer warm water for digestion, but cold water can offer a small metabolic boost as the body works to warm it up.

You should avoid highly processed, sugary beverages like soda, sports drinks, and most juices, as they can cause blood sugar spikes and offer little nutritional value. Consuming excessive caffeine on an empty stomach can also be dehydrating and affect your energy levels negatively.