What Should You Drink First Thing in the Morning on an Empty Stomach?

October 9, 2025 •

4 min read

After sleeping for six to eight hours, the human body is in a state of mild dehydration, having lost fluids through respiration and perspiration. Hydrating with the right beverage is a critical first step to re-energize your system, but what should you drink first thing in the morning on an empty stomach?

Quick Summary

The ideal morning beverage choice depends on your health goals, ranging from plain water for immediate rehydration and metabolism-boosting to more complex concoctions for digestive or immune support. Consider water, lemon water, ginger tea, or apple cider vinegar to kickstart digestion, eliminate toxins, and replenish fluids lost overnight.

Key Points

Start with Plain Water: After hours of sleep, your body is dehydrated; drinking 250-500ml of water first thing is the most effective way to rehydrate and kickstart your system.
Choose Warm Water: Lukewarm or room-temperature water is gentler on your digestive system than cold water.
Enhance with Lemon: Add fresh lemon juice to warm water for a vitamin C boost and to stimulate digestion, though be mindful of its acidity.
Consider Gut Health: Drinks like ginger tea, ACV tonic, and aloe vera juice can support digestion and gut health when consumed on an empty stomach.
Be Mindful of Caffeine: While coffee and green tea can boost metabolism, they are diuretics. Ensure you consume plain water first to stay properly hydrated.
Protect Your Teeth: If drinking acidic beverages like lemon water or ACV, use a straw and wait before brushing your teeth to prevent enamel erosion.
Avoid Sugary Drinks: Skip the fruit juices and sodas, which can cause blood sugar spikes and negate the health benefits of your morning routine.

The Importance of Morning Hydration

Upon waking, your body is naturally dehydrated, which can lead to fatigue, brain fog, and compromised cognitive function. Replenishing lost fluids is the most fundamental and effective way to jumpstart your body's systems. A simple glass of water on an empty stomach has numerous scientifically-backed benefits. It helps cleanse the colon, aiding in waste elimination and preparing your digestive system for the day ahead. Furthermore, drinking around 500 ml of water can temporarily boost your metabolic rate by up to 30%, which is beneficial for weight management. Starting your day with proper hydration sets a positive tone for your overall health, improving alertness and supporting organ function.

Water: The Universal Best Choice

Plain water, particularly at room temperature or slightly warm, is the safest and most effective option for everyone. Cold water can sometimes shock the system, while lukewarm water is gentler on the digestive tract. For optimal effect, aim for 250-500ml of water right after waking and wait 30-45 minutes before consuming food.

Popular Morning Concoctions and Their Benefits

Beyond plain water, a variety of nutrient-rich beverages can address specific health goals. From stimulating digestion to enhancing immunity, these options offer unique advantages when consumed on an empty stomach.

Lemon Water

Warm lemon water is a time-honored wellness ritual. It provides a dose of vitamin C, which boosts immunity and has antioxidant properties. It also stimulates bile production and gastric juices, aiding in digestion and detoxification. For those with sensitive stomachs or acid reflux, moderation is key, and rinsing your mouth after drinking can protect tooth enamel from the citric acid.

Ginger Tea

Ginger tea is celebrated for its anti-inflammatory properties and its ability to soothe an upset stomach. Sipping warm ginger tea can help ease nausea, improve digestion, and reduce bloating. To make it, simply steep a few slices of fresh ginger in boiling water for five to ten minutes. You can add a touch of honey for a more palatable taste.

Apple Cider Vinegar (ACV) Tonic

For those seeking a metabolic kick, an ACV tonic can be a game-changer. Acetic acid, the active compound in ACV, is believed to help improve insulin sensitivity and boost metabolism. Mix 1-2 teaspoons of raw, unfiltered ACV with warm water. It's crucial to dilute ACV properly to protect tooth enamel and stomach lining.

Green Tea and Coffee

Both green tea and black coffee are known metabolism boosters, primarily due to their caffeine and antioxidant content. Green tea contains catechins like EGCG, which support fat burning, while coffee can increase metabolic rate by up to 11%. However, both are mild diuretics, so it's best to consume plain water first to ensure proper hydration before enjoying your caffeinated drink.

Choosing the Right Drink for You

Finding the best morning drink depends on your personal preferences and health objectives. Here is a comparison to help you decide:


Drink	Key Benefits	Preparation	Potential Drawbacks
Plain Water	Rehydration, metabolism boost, organ function, detox	Plain, room temperature water.	Plain taste might be boring for some.
Warm Lemon Water	Vitamin C, immunity, digestion, detoxification	Squeeze half a lemon into warm water.	Acidity can harm tooth enamel or cause reflux if overdone.
Ginger Tea	Aids digestion, reduces inflammation, soothes nausea	Steep fresh ginger slices in hot water.	May be too spicy for some palates.
ACV Tonic	Boosts metabolism, regulates blood sugar, curbs appetite	Mix 1-2 tsp ACV in warm water.	Must be diluted properly to prevent enamel erosion.
Green Tea	Antioxidants, metabolism boost, focus	Steep green tea bag in hot water.	Contains caffeine, can be dehydrating if not preceded by water.

Practical Tips for Your Morning Drink Routine

Stay Consistent: Like any healthy habit, consistency is key to seeing and feeling the long-term benefits.
Listen to Your Body: Pay attention to how different drinks affect you. If a beverage causes discomfort, switch to plain water or a gentler alternative like ginger tea.
Prioritize Water: Regardless of what other concoctions you enjoy, make plain water your first sip of the day to address immediate dehydration.
Avoid Sugar: Steer clear of sugary juices, sodas, and sweetened coffees, as they can cause blood sugar spikes and negate health benefits.
Protect Your Teeth: If consuming acidic drinks like lemon water or ACV, use a straw and wait at least 30 minutes before brushing your teeth to protect enamel.

Conclusion: The Foundation of a Healthy Day

There is no single best answer for what should you drink first thing in the morning on an empty stomach, but plain water remains the most universally beneficial choice. It provides essential hydration that revitalizes your body and kickstarts your metabolism. For those with specific health goals, incorporating natural additions like lemon, ginger, or apple cider vinegar can amplify the effects. The key is to start with a gentle, hydrating beverage to set your digestive system and overall health up for success. By choosing a nourishing morning drink, you invest in a simple, impactful ritual that benefits your body from the inside out.

For more information on the impact of certain ingredients on metabolism, you can explore detailed research in journals such as the Journal of Clinical Endocrinology & Metabolism.

What should you drink first thing in the morning on an empty stomach?: 5 Key Takeaways

Prioritize Rehydration: The most important first step is to rehydrate with water, as your body is mildly dehydrated after a night's sleep.
Boost Metabolism: Drinking a glass of water first thing in the morning can boost your metabolic rate by up to 30%.
Enhance Digestion: Options like warm lemon water and ginger tea can stimulate digestive juices and soothe the stomach.
Exercise Caution with Acids: When consuming acidic drinks like apple cider vinegar or lemon water, dilute them properly and protect your tooth enamel.
Listen to Your Body: The best morning drink for you is one that aligns with your health goals and makes you feel good without causing any discomfort.

Frequently Asked Questions

While the hydrating effects are similar, warm or room-temperature water is often recommended as it is gentler on the digestive system compared to cold water, which can sometimes be a shock to your system.

Lemon water is not a magic fat burner, but it can support weight management by boosting metabolism and keeping you hydrated, which can curb false hunger cues. Its effects are amplified when paired with a healthy diet and exercise.

It is best to drink plain water first to rehydrate your body. As both coffee and green tea contain caffeine, a mild diuretic, they can contribute to dehydration if consumed as your very first beverage.

To drink ACV in the morning, mix one to two teaspoons of raw, unfiltered apple cider vinegar with a full glass of warm water. Always dilute it to protect your tooth enamel and stomach lining.

Yes, drinking water on an empty stomach can help regulate your digestive system and stimulate bowel movements, providing relief from constipation.

Excessive consumption of acidic drinks like lemon water or ACV can potentially harm tooth enamel and worsen symptoms for people with acid reflux or GERD. Diluting the drink and rinsing your mouth afterward can mitigate these risks.

If plain water is too bland, consider adding natural flavor enhancers like a few slices of cucumber, fresh mint leaves, or berries. Herbal teas like ginger or fennel are also great alternatives.