What Should You Drink First Thing in the Morning? A Complete Guide

October 1, 2025 •

3 min read

After 7 to 8 hours of sleep, your body is naturally dehydrated, making what should you drink first thing in the morning a critical decision for your health and energy levels. Many people reach for coffee, but experts often recommend prioritizing hydration to kickstart your system effectively.

Quick Summary

Discover the ideal morning beverages for rehydration and wellness. We explore the benefits of plain water, lemon water, and herbal teas, while also considering the timing and effects of popular choices like coffee.

Key Points

Start with Water: Rehydrate your body immediately after waking to replenish lost fluids and support vital functions, including digestion and mental clarity.
Warm Lemon Water for Digestion: This simple mixture can stimulate digestive juices and provide immune-boosting Vitamin C, though its acidity should be noted.
Green Tea for Balanced Energy: If you need caffeine, green tea offers a milder, more sustained energy boost thanks to L-theanine, avoiding the harsh jitters of coffee.
Delay Your Coffee: To avoid exacerbating natural cortisol spikes, consider waiting until mid-morning to enjoy your first cup of coffee.
Support Gut Health with Herbal Remedies: Options like ginger tea, peppermint tea, and diluted apple cider vinegar can soothe the stomach and aid digestion.
Smoothies Offer Nutrient Density: A well-blended smoothie with fruits, vegetables, and protein is an excellent nutrient-packed option for sustained energy.

The Gold Standard: Plain Water

For a vast majority of health experts, plain old water is the number one recommendation for what you should drink first thing in the morning. During sleep, your body uses and loses water, leaving you in a mild state of dehydration upon waking. Rehydrating immediately helps your body and mind operate more efficiently for the day ahead.

Benefits of Morning Water

Boosts metabolism: Studies show that drinking water can increase your metabolic rate by up to 30% for a period after consumption.
Clears out toxins: Water helps flush waste products from your body and supports kidney function.
Aids digestion: Drinking water helps stimulate bowel movements and prevents constipation.
Improves mental performance: Dehydration is linked to brain fog and poor concentration. Starting with water boosts alertness and focus.
Enhances skin health: Proper hydration maintains skin elasticity and glow by flushing out impurities.

Popular Alternatives to Start Your Day

While water is the ideal starting point, several other beverages offer specific benefits to enhance your morning routine.

Warm Lemon Water

This popular beverage combines warm water with a squeeze of fresh lemon juice. The warmth soothes the digestive system, while the lemon provides a healthy dose of Vitamin C, which is great for immune support. It also helps balance pH levels and gently aids detoxification.

Herbal Teas

For a calming or digestive boost, herbal teas are excellent caffeine-free options. Ginger tea is well-known for its anti-inflammatory properties and ability to ease nausea and bloating. Peppermint tea can relax the gastrointestinal tract, while chamomile promotes relaxation. These are soothing alternatives that don't shock your system.

Green Tea

For those seeking a gentle caffeine lift, green tea is a fantastic option. It contains less caffeine than coffee and is rich in antioxidants called catechins. The combination of caffeine and L-theanine, an amino acid, provides a focused energy boost without the jitteriness of coffee. However, some experts suggest waiting until after breakfast to avoid potential stomach irritation.

Apple Cider Vinegar (ACV) Tonic

A diluted ACV drink can improve digestion and balance gut pH levels. Mix one to two tablespoons of raw, unfiltered ACV with a glass of water. Some find it helps with blood sugar management and aids metabolism, though it should always be diluted to protect tooth enamel.

Caffeine: A Cautious Approach

For many, coffee is the go-to for a morning jolt. It certainly offers benefits, including increased alertness and mood-boosting effects. However, the timing of your first cup is a matter of debate. Waking up naturally triggers a cortisol release to help you feel alert. Drinking coffee when cortisol levels are already high can amplify this effect, potentially causing anxiety or jitteriness. For better metabolic control, some research suggests drinking coffee after breakfast. Coffee on an empty stomach can also be problematic for individuals prone to acidity or sensitive stomachs. For those who love coffee, having a glass of water first is a simple strategy to get hydrated while waiting for the optimal time for your caffeine fix.

Comparison Table: Morning Drink Options


Drink	Best For	Potential Downsides	Notes
Plain Water	Rehydration, metabolism boost, digestion	Can be seen as boring	The gold standard. Can be served warm or cold.
Warm Lemon Water	Immune support, digestive aid, flavor	Can be acidic for some	Add honey for flavor; good source of Vitamin C.
Green Tea	Sustained energy, antioxidants, metabolism	Contains caffeine, can irritate empty stomach	Best enjoyed 1-2 hours after eating.
Coffee	Strong energy boost, mental alertness	Can increase cortisol, cause jitters, acidity	Consider drinking after breakfast to mitigate negative effects.
Ginger Tea	Digestion, nausea, inflammation	Strong flavor	Anti-inflammatory and soothing.
Apple Cider Vinegar	Gut health, blood sugar balance	Very acidic, risk to enamel	Always dilute. Not for those with acid reflux.

Conclusion: Finding Your Perfect Morning Start

Choosing what should you drink first thing in the morning ultimately comes down to your personal health goals and preferences. For a universal and impactful start, a simple glass of water is undeniably the best choice for rehydration, boosting metabolism, and kickstarting your digestive system. For added benefits, consider incorporating warm lemon water or a soothing herbal tea. For coffee lovers, a simple habit of drinking water first can provide the necessary hydration before enjoying your caffeinated beverage later in the morning. By making a conscious choice, you can set a positive and healthy tone for the entire day. For more information on starting your day right, consider exploring further resources on holistic wellness, such as those from the Cleveland Clinic.

Frequently Asked Questions

Both have benefits. Cold water can boost your metabolism as your body expends energy to warm it up, while warm water is known to be more soothing for digestion and can help with constipation.

For some, drinking coffee immediately upon waking can increase cortisol levels, potentially leading to anxiety or jitters. It can also irritate a sensitive stomach due to its acidity. Many experts recommend waiting an hour or two after waking.

While fresh fruit juice provides vitamins, many store-bought varieties are high in sugar and lack fiber. Squeezing your own small amount and diluting with water is a better option, or blending a whole-fruit smoothie.

Lemon water aids the body's natural detoxification processes by helping to flush out waste and stimulating the liver to produce bile. However, it is not a 'miracle detox' but rather a helpful support for the body's existing functions.

A good starting point is one to two glasses (about 250-500ml) right after waking up to replenish fluids. Listen to your body and its thirst signals throughout the day.

Excellent caffeine-free choices include herbal teas (ginger, peppermint, chamomile), apple cider vinegar tonic, coconut water for electrolytes, and vegetable juice for nutrients.

Yes, drinking water can support weight loss by boosting metabolism and helping you feel full, which can prevent overeating. It also helps your body function optimally, which is key for energy expenditure.