What's the best drink to drink first thing in the morning? A guide to kickstarting your day

November 1, 2025 •

4 min read

According to nutrition experts, a standard glass of plain water is the single most important and beneficial beverage to drink when you first wake up. After hours of sleep, your body is naturally dehydrated, and the very first beverage you consume can have a significant impact on your energy levels, mental clarity, and overall health for the day ahead. This guide helps answer the question of what's the best drink to drink first thing in the morning?

Quick Summary

The ideal first drink in the morning is plain water to rehydrate the body after sleep. While coffee provides a stimulating effect, it is a diuretic. Other hydrating options include warm lemon water for digestion and herbal teas for relaxation and specific benefits. Choices should prioritize rehydration and minimal sugar.

Key Points

Start with Water: Plain water is the most effective way to rehydrate your body after a night's sleep and should be your first drink of the day.
Hydrate Before Coffee: Since coffee is a mild diuretic, drink a glass of water first to replenish fluids before enjoying your caffeinated beverage later in the morning.
Consider Warm Lemon Water: Adding lemon to warm water can stimulate digestion, provide vitamin C, and act as a gentle detox.
Support Your Gut: For digestive health, fermented drinks like kefir or prebiotic-rich options such as ginger tea are excellent choices.
Avoid Sugary Drinks: High-sugar juices, sodas, and sweetened coffees can cause blood sugar spikes and should be limited or avoided as your first morning drink.
Listen to Your Body: While cold water can boost alertness, warm water aids digestion. The best temperature depends on your personal preference and health goals.

The Importance of Morning Hydration

After a night's rest, the body is naturally in a dehydrated state due to fluid loss through breathing and sweating. This mild dehydration can contribute to brain fog, fatigue, and lethargy. Replenishing lost fluids immediately upon waking is crucial for restoring your body's optimal function. Water is the most fundamental and effective fluid for this purpose. Drinking a glass of water first thing can help kickstart several bodily processes, including metabolism and digestion, setting a positive tone for the day.

Plain Water: The Undisputed Best Choice

Experts universally agree that a glass of water is the optimal choice for the first drink of the day. It is the most basic and efficient form of hydration, with zero calories and no additives. For an additional boost, some prefer cold water to increase alertness, while others favor warm water to stimulate digestion.

Benefits of drinking water in the morning:

Replenishes Hydration: Reverses the mild dehydration that occurs overnight.
Boosts Energy and Brain Function: Helps clear brain fog and improves concentration.
Enhances Metabolism: Can temporarily boost metabolic rate.
Improves Digestion: Activates the digestive system and promotes bowel regularity.
Supports Skin Health: Proper hydration is essential for skin elasticity and a healthy glow.

Other Highly Recommended Morning Drinks

While water is the best baseline, other beverages offer specific health benefits and can be incorporated into your routine after your initial glass of water or as part of a more varied regimen.

Warm Lemon Water: A popular choice for stimulating digestion and providing a dose of vitamin C. The citric acid can help activate the digestive system and the antioxidants cleanse the body.
Ginger Tea: Known for its anti-inflammatory properties and ability to soothe an upset stomach. A warm cup of ginger tea can help reduce bloating and nausea.
Coconut Water: A natural source of electrolytes like potassium and magnesium, coconut water is excellent for replenishing lost fluids and supporting muscle function, making it particularly beneficial after a morning workout.
Green Tea: Contains a moderate amount of caffeine along with the amino acid L-theanine, which promotes a state of calm alertness and focus without the jitters often associated with coffee. It is also rich in metabolism-boosting antioxidants.
Kefir or Probiotic Water: Fermented drinks like kefir or probiotic water are excellent for gut health. They introduce beneficial bacteria to your gut microbiome, which can aid digestion and reduce inflammation.

Comparison of Popular Morning Drink Choices


Drink	Primary Benefit	Hydration	Energy	Gut Health	Considerations
Plain Water	Optimal Hydration	Excellent	Moderate	Good	Baseline, no additives
Warm Lemon Water	Digestive Stimulant	Excellent	Gentle Boost	Good	Natural detox, mild taste
Green Tea	Sustained Focus	Good	Calm & Focused	Good	Moderate caffeine, rich in antioxidants
Coffee	Stimulant, Alertness	Mild Diuretic	High Jitters Risk	Can be irritating	Wait an hour after waking, moderate intake
Coconut Water	Electrolyte Replenishment	Excellent	Quick Boost	Good	High in potassium, can be caloric
Ginger Tea	Soothes Digestion	Good	Gentle Warmth	Excellent	Anti-inflammatory, non-caffeinated
Kombucha	Probiotics	Fair	Gentle Boost	Excellent	Can be high in sugar, fermented

Potential Pitfalls: What to Limit or Avoid

When choosing your morning beverage, be mindful of options that can undermine your health goals. Sugary drinks, in particular, should be avoided first thing in the morning. Processed fruit juices, sugary sodas, and sweetened coffees can cause a blood sugar spike and subsequent crash, leading to fatigue and cravings later in the day. These options often lack the nutritional value of their whole-food counterparts. Even fruit smoothies, if not balanced correctly, can be a sugar trap.

Additionally, while coffee provides a powerful energy boost, it is a mild diuretic. Drinking it immediately upon waking, when you are already dehydrated, can exacerbate fluid loss. It's often recommended to have a glass of water first and then enjoy your coffee later in the morning when your cortisol levels have naturally dipped.

Conclusion: Finding the Right Morning Ritual

The best drink to drink first thing in the morning for most people is undeniably a simple glass of water. This foundational habit is the most effective way to rehydrate and prepare your body for the day. For those looking for more specific benefits, consider adding lemon for digestion or opting for a hydrating herbal tea after your initial water intake. The key is to prioritize hydration and whole, unprocessed ingredients. By choosing your morning beverage mindfully, you can significantly impact your overall health, energy levels, and mental clarity, starting your day on the right foot.

To learn more about the science behind hydration and overall wellness, explore this comprehensive guide: 8 Benefits of Drinking Water in the Morning, According to MDs.

Frequently Asked Questions

After sleeping, your body is in a state of mild dehydration. Drinking water immediately replenishes lost fluids, jumpstarts your metabolism, and improves cognitive function, helping to clear brain fog.

Plain water is the primary choice for rehydration. However, warm lemon water offers added benefits like a boost of vitamin C and digestive stimulation. You can have both, starting with a glass of plain water first.

It is best to wait at least an hour after waking to have coffee. Your cortisol levels are highest in the morning, and drinking coffee immediately can potentially worsen dehydration due to its diuretic effect. Have a glass of water first.

Fermented beverages such as kefir and kombucha introduce beneficial probiotics to your gut microbiome. Herbal teas like ginger and peppermint also soothe the digestive tract and can aid digestion.

While homemade smoothies can be nutritious, be cautious of their high sugar content, which can cause a blood sugar spike. A balanced smoothie with protein and fiber is a better option than a sugary fruit juice.

Some studies suggest that drinking cold water can trigger a slight boost in metabolism (thermogenesis) as your body expends energy to warm it. The metabolic increase is typically small but can be a factor for some.

Green tea contains less caffeine than coffee, paired with L-theanine for a calm, sustained energy boost. Coconut water offers natural electrolytes for hydration and a quick energy lift without caffeine.