What to drink first thing in the morning? Your guide to a healthy start

October 1, 2025 •

5 min read

After 6-8 hours of sleep, your body is naturally dehydrated, a state that can impair cognitive function and energy levels. Choosing the right fluid can dramatically improve your morning, making the question of what to drink first thing in the morning? a critical one for your overall health and wellness. A simple yet powerful morning hydration habit can significantly influence your energy, metabolism, and digestive health throughout the day.

Quick Summary

Following an overnight fast, the body needs proper rehydration and nutrients to kickstart its functions. The best choice is often plain water, but options like lemon water, herbal tea, and probiotic drinks offer additional benefits. Caffeinated, sugary, or very cold beverages should be approached with caution.

Key Points

Hydrate with Water First: After waking up, your body is dehydrated, and a simple glass of water is the best first step to replenish fluids and support all bodily functions.
Boost with Lemon or ACV: Infusing warm water with lemon juice provides a dose of vitamin C and aids digestion, while apple cider vinegar can help regulate blood sugar and improve gut health.
Consider Fermented Drinks: Kombucha and kefir introduce beneficial probiotics to your gut, promoting a healthy gut microbiome for better digestion and immunity.
Swap Coffee for Tea (Initially): Drinking coffee on an empty stomach can increase stomach acid, causing heartburn. Herbal teas like ginger or green tea are gentler alternatives that offer digestive benefits and a smoother energy boost.
Avoid Sugary Drinks: Skip the sugary juices and sodas first thing in the morning to prevent blood sugar spikes and extra strain on your liver and pancreas.
Embrace Ayurvedic Remedies: Traditional options like cumin water or fenugreek water can kickstart metabolism and aid digestion, following time-tested wellness practices.

Waking up and immediately reaching for the right beverage can set a positive tone for your entire day. After a long period without any fluid intake, your body is in a state of mild dehydration. Replenishing these fluids is the most important step, but what you choose to drink can offer extra benefits, from aiding digestion and boosting metabolism to improving skin and energy levels.

The Fundamental First Choice: Plain Water

For most people, the single best option is a simple glass of water. Drinking water on an empty stomach immediately addresses overnight dehydration and prepares your body for the day. While any temperature is beneficial, many experts suggest warm or room-temperature water is less of a shock to the system and may be more soothing for the digestive tract.

Benefits of drinking plain water in the morning:

Rehydrates the body: Replenishes fluids lost during sleep and ensures optimal functioning of all bodily systems.
Kickstarts metabolism: Studies suggest that drinking water on an empty stomach can temporarily increase your metabolic rate, which helps with weight management.
Aids digestion: Water helps flush out toxins and stimulates bowel movements, preventing constipation.
Enhances brain function: Even mild dehydration can negatively impact mood, memory, and concentration. Hydrating first thing can improve mental clarity.
Supports skin health: Proper hydration is key to maintaining skin elasticity and a healthy glow.

Boosting Your Morning Hydration with Infusions and Add-ins

If you find plain water unappealing, or you're seeking additional health benefits, several simple additions can transform your morning glass of water into a powerful wellness elixir.

Popular additions to morning water:

Lemon Water: A splash of fresh lemon juice adds vitamin C and antioxidants. The citric acid can stimulate digestive enzymes, aid digestion, and balance the body's pH levels over time.
Apple Cider Vinegar (ACV): Adding one tablespoon of ACV to a glass of water may help regulate blood sugar levels, support the gut microbiome, and aid with weight loss. To protect tooth enamel, it's recommended to drink through a straw and rinse your mouth with plain water afterward.
Ginger Tea: For those with sensitive stomachs or morning nausea, a cup of warm ginger tea can be incredibly soothing. Ginger has natural anti-inflammatory properties and supports digestive motility.
Cumin (Jeera) Water: A traditional Ayurvedic remedy, jeera water is made by soaking cumin seeds overnight. Drinking the strained water in the morning can boost metabolism, improve digestion, and reduce bloating.
Green Tea: A cup of green tea offers a milder caffeine boost than coffee along with a high dose of antioxidants called catechins. This can increase metabolic rate and promote fat burning.

Comparison of Common Morning Drinks

Choosing the right drink often comes down to your personal goals and tolerance. This table provides a quick comparison of several popular morning beverages.


Drink	Primary Benefits	Gut Health	Metabolism Boost	Best for...
Plain Water	Immediate rehydration, flush toxins	High	High	General hydration and digestive regularity
Lemon Water	Vitamin C, digestion aid, detox	Medium	Medium	Antioxidant boost and pH balance
Apple Cider Vinegar Water	Regulates blood sugar, gut health	High	Medium	Supporting metabolism and appetite control
Ginger Tea	Soothes stomach, anti-inflammatory	High	Medium	Digestive discomfort and nausea
Green Tea	Antioxidants, energy without jitters	Medium	High	Boosting metabolism and focus
Kombucha	Probiotics, gut microbiome balance	High	Low	Promoting healthy gut bacteria

The Gut-Friendly Morning: Kombucha and Kefir

Fermented drinks like kombucha and kefir are excellent for introducing beneficial probiotics to your gut microbiome. Probiotics are live microorganisms that support a healthy balance of gut bacteria, which is essential for proper digestion, a strong immune system, and even mood regulation.

Kombucha: This fermented tea is naturally rich in probiotics and antioxidants. Choosing a low-sugar brand is key to avoid unnecessary sugar spikes.
Kefir: A fermented dairy drink that contains a greater variety of probiotic bacteria and yeasts than yogurt. It can be a great way to start the day, especially for those who tolerate dairy well. Water kefir is an alternative for those who avoid dairy.

Drinks to Consider with Caution

Just as some drinks offer great benefits, others can be detrimental when consumed on an empty stomach. Understanding what to avoid is as important as knowing what to embrace.

Coffee: While a beloved morning ritual, drinking black coffee on an empty stomach can increase stomach acid production, potentially leading to heartburn and indigestion. It can also dehydrate you and trigger a cortisol response, leading to a quick energy spike followed by a crash. It’s best to drink it after a glass of water and, if possible, with a small snack.
Sugary Juices and Sodas: High-sugar drinks, including many fruit juices and sodas, cause a rapid spike in blood sugar levels. This can burden the liver and pancreas and contribute to cravings later in the day.
Cold Beverages: Very cold drinks can be a shock to your digestive system and may slow down metabolism. Opting for room temperature or warm fluids is a gentler way to start the day.

Finding What Works for You

The right morning drink is a personal choice, but a simple and effective strategy is to start with plain water to rehydrate. From there, you can experiment with infusions or other functional beverages based on your health goals. For instance, if digestive issues are your primary concern, ginger tea or kefir might be the best route. If you're focusing on weight management, a glass of water with ACV or a cup of green tea can provide support.

The most important aspect is consistency. Whatever you choose, making it a sustainable and enjoyable part of your morning routine is what will lead to long-term health benefits. For more information on gut-friendly choices, you can explore detailed resources from health experts. [https://www.health.com/best-drinks-for-gut-health-11746023] Incorporating this mindful habit can transform your morning from a sluggish start to an energized and revitalized beginning.

Conclusion: Making Your Morning Drink a Health Priority

Ultimately, the first thing you drink in the morning sets the stage for your body's hydration and nutritional status. While the benefits of plain water are undeniable, adding simple ingredients like lemon, ginger, or apple cider vinegar can further enhance your routine. For those prioritizing gut health, fermented options like kefir and kombucha are excellent choices. By being mindful of what you consume and avoiding common pitfalls like sugary or highly acidic beverages on an empty stomach, you can create a powerful, healthy habit that contributes to your overall well-being.

Frequently Asked Questions

Yes, drinking coffee on an empty stomach can be bad for your digestive system. It increases stomach acid production, which can lead to heartburn, indigestion, and upset the delicate balance of your gut microbiome. It's better to hydrate with water first and have coffee with a light snack.

Warm or room-temperature water is often recommended over cold water. It is gentler on your digestive system and can help stimulate digestion more effectively than a shock of cold liquid. However, any water is better than no water, so the most important thing is to hydrate.

The term 'detox' is often overhyped, as your liver and kidneys are already very efficient at detoxification. However, lemon water supports these natural processes by promoting hydration and providing antioxidants. The vitamin C and citric acid can aid digestion and help flush out waste, but it's not a magical cleanse.

Packed fruit juices are not a good choice as they are often high in added sugar, lack fiber, and can cause a rapid blood sugar spike. Freshly made vegetable juices or smoothies can be a nutrient-dense option, but should be consumed after hydrating with plain water.

Yes, many people drink diluted apple cider vinegar (ACV) daily for its potential health benefits, such as blood sugar regulation and gut health support. However, due to its acidity, it is important to dilute it properly in water and drink it through a straw to protect your tooth enamel.

Fermented beverages like kefir and kombucha are excellent for gut health due to their high probiotic content, which helps balance the gut microbiome. Herbal teas like ginger or peppermint tea can also soothe the digestive tract.

After sleeping for several hours, your body becomes dehydrated. Drinking water first thing immediately rehydrates you, jumpstarts your metabolism, aids digestion, and improves mental alertness, setting a positive foundation for the rest of your day.