Which drink should I drink on an empty stomach?: Your Morning Beverage Guide

October 8, 2025 •

4 min read

According to a study published in the Journal of Clinical Endocrinology and Metabolism, drinking approximately 20 ounces of water on an empty stomach can increase your metabolic rate by 30%. Understanding which drink should I drink on an empty stomach is key to kickstarting your day with optimal hydration and digestive benefits.

Quick Summary

This guide explores the ideal morning beverages for an empty stomach, outlining their unique benefits for digestion, metabolism, and detoxification. It covers popular choices like warm water, lemon water, apple cider vinegar, and herbal teas, detailing how each can impact your health and providing important considerations for different body types.

Key Points

Start Simple: Begin with plain warm water to rehydrate and gently kickstart your metabolism and bowels.
Mind Acidity: Popular options like lemon water and apple cider vinegar are acidic and should be diluted and used cautiously, especially by those with sensitive stomachs or acid reflux.
Explore Herbal Teas: For a gentler, caffeine-free alternative, consider herbal teas like ginger, peppermint, or fennel to aid digestion and reduce bloating.
Use ACV Wisely: If taking apple cider vinegar, always dilute it, use a straw to protect teeth, and consult a doctor if you take medication or have low potassium.
Avoid Coffee on Empty Stomach (if sensitive): For individuals prone to acid reflux or anxiety, coffee on an empty stomach can increase stomach acid and cortisol; it may be better to drink it after a light meal.
Listen to Your Body: The best drink is a personal choice; pay attention to how different beverages affect your digestion, energy, and overall feeling throughout the day.

Starting your day with the right drink on an empty stomach can set a positive tone for your digestion, metabolism, and overall well-being. While many options exist, the best choice depends on your specific health goals and how your body reacts. From simple warm water to potent herbal blends, here is a detailed guide to help you decide.

The Fundamental First Sip: Warm Water

For many health experts, the simplest and most effective morning beverage is a glass of plain, lukewarm water. After a night of sleep, your body is in a state of mild dehydration, and rehydrating is the first priority.

Benefits of warm water on an empty stomach

Flushes out toxins: Water helps to cleanse the system and flush out toxins that accumulate overnight.
Boosts metabolism: Drinking water first thing in the morning can speed up your metabolic rate, aiding in more efficient digestion throughout the day.
Aids bowel movements: It stimulates the bowels and can help prevent constipation, regulating your digestive tract.
Supports organ function: Proper hydration is crucial for the optimal function of your kidneys and other internal organs.

Popular Morning Elixirs and Their Effects

Beyond plain water, several other drinks are touted for their benefits when consumed on an empty stomach. It's important to understand the pros and cons of each to make an informed choice.

Lemon Water

Warm lemon water is a popular morning ritual, praised for its immune-boosting and digestive properties.

The Good: It's rich in Vitamin C, which supports the immune system. The citric acid can stimulate bile production, aiding digestion. Some claim it helps with weight loss by boosting metabolism.
The Caution: The high acidity can erode tooth enamel over time. It may also trigger acid reflux or heartburn in some individuals, especially those with sensitive stomachs. To minimize risk, drink it through a straw and rinse your mouth with plain water afterward.

Apple Cider Vinegar (ACV) Tonic

Diluted apple cider vinegar is often recommended for weight management and digestive health, though it is potent.

The Good: ACV helps regulate blood sugar levels, suppress appetite, and supports healthy gut bacteria. Some proponents suggest it helps with weight loss and lowers cholesterol.
The Caution: Similar to lemon water, the high acidity can damage tooth enamel and irritate the throat and stomach lining, particularly on an empty stomach. It can also interact with certain medications and, in rare cases, lower potassium levels. It is crucial to dilute it properly and consult a doctor, especially if on medication.

Herbal Teas

Herbal teas are a gentle, caffeine-free way to start the day, offering a range of benefits depending on the herb used.

Ginger Tea: Soothes nausea, aids digestion, and has anti-inflammatory properties.
Peppermint Tea: Relaxes the muscles of the digestive tract, alleviating gas and bloating.
Turmeric Tea: Rich in antioxidants and has anti-inflammatory effects.
Fennel Seed Water: Acts as a carminative, helping to reduce indigestion and gas.

Aloe Vera Juice

Known for its soothing properties, aloe vera juice can benefit digestive health when taken on an empty stomach.

The Good: It reduces inflammation in the digestive tract and can help with symptoms of IBS, constipation, and acid reflux. It also has detoxifying and hydrating properties.
The Caution: Stick to the recommended dosage, as excessive intake can have a laxative effect. Ensure you are using a safe, food-grade juice, not a topical gel.

Comparison of popular morning drinks


Feature	Warm Water	Lemon Water	Apple Cider Vinegar	Herbal Tea	Aloe Vera Juice
Effect on Digestion	Stimulates bowels, aids in waste elimination.	Stimulates bile, helps with fat breakdown.	Balances stomach acidity, promotes gut bacteria.	Calms digestive system, reduces bloating.	Reduces inflammation, soothes digestive tract.
Metabolism Boost	Increases metabolic rate up to 30%.	Aids fat burning and boosts metabolism.	May help regulate blood sugar and suppress appetite.	Can enhance metabolism depending on type (e.g., cinnamon).	Can help kickstart metabolism.
Potential Side Effects	Low risk; overconsumption can cause bloating.	Tooth enamel erosion, acid reflux.	Tooth enamel erosion, nausea, low potassium.	Generally safe, but some herbs have contraindications.	Laxative effect if overused, choose food-grade.
Taste & Preparation	Neutral, simple.	Tart, requires squeezing a lemon.	Strong acidic taste, must be diluted.	Varies by herb, brewed from leaves or seeds.	Mild, sometimes slightly bitter, available ready-made.

Making the Right Choice for You

Determining which drink should I drink on an empty stomach depends on your body's unique needs and sensitivities. For those with a sensitive stomach, plain warm water or a gentle herbal tea may be the safest and most soothing option. If you're seeking a metabolism boost and don't have issues with acidity, diluted lemon water or ACV could be beneficial, but start with small amounts and monitor your body's reaction.

It's also important to consider your overall diet. Relying on a single morning drink to solve all health issues is unrealistic. The role of these beverages is to support a balanced lifestyle, not replace it. For instance, while lemon water can provide Vitamin C, a balanced diet is still essential for overall nutrient intake.

A word on coffee: While a very common empty stomach choice, drinking coffee before eating can increase stomach acid, potentially causing heartburn, bloating, and discomfort in sensitive individuals. It can also spike cortisol levels, leading to jitteriness. For those who experience these side effects, enjoying coffee after a light meal is a better strategy.

Conclusion

Ultimately, the best morning beverage is the one that makes you feel good and supports your health goals without causing discomfort. For universal benefits and minimal risk, a simple glass of lukewarm water is an excellent starting point. From there, you can experiment with other options like diluted lemon water or herbal teas, paying close attention to how your body responds. By being mindful of your choices, you can use your empty stomach to your advantage, promoting better digestion and hydration to begin your day. For further reading on supplements and health, the National Institutes of Health (NIH) is an authoritative source for evidence-based information.

Frequently Asked Questions

Yes, drinking water first thing in the morning is highly beneficial. It helps rehydrate your body after sleep, flushes out toxins, aids bowel movements, and gives your metabolism a significant boost.

While some people do, it is generally recommended to use caution. It must be heavily diluted with water to protect tooth enamel and prevent throat irritation. For some, especially those with sensitive stomachs, it may cause nausea or acid reflux.

For those seeking a morning boost without the potential downsides of coffee, good alternatives include herbal teas (ginger, peppermint), warm lemon water, or infused waters with mint and cucumber.

Yes, the high acidity of lemon juice can wear down tooth enamel over time. To minimize this risk, use a straw, rinse your mouth with plain water immediately after, and avoid brushing your teeth for at least 30 minutes.

For gut health, options rich in probiotics or anti-inflammatory compounds are best. Kombucha, kefir, or aloe vera juice can support healthy gut bacteria and reduce inflammation. Plain warm water also helps flush out the system.

For plain water, 1-2 glasses (8-16 ounces) is often recommended to rehydrate and jumpstart the system. For more potent drinks like ACV or aloe vera juice, it's best to follow the recommended dosage and start with smaller amounts to see how your body reacts.

Warm or lukewarm water is generally preferred by many health experts as it is less of a shock to the system and can be more soothing for the digestive tract. However, personal preference is key, and hydration is the most important factor.