There are a variety of drinks that can be beneficial to consume on an empty stomach in the morning. Some key things to consider when choosing a morning beverage include hydration, nutrients, avoiding blood sugar spikes, and avoiding irritation to the digestive system. The best morning drinks tend to provide hydration and key nutrients without too much sugar. Some examples of drinks often recommended to consume in the morning on an empty stomach include:
Water
Water is always an excellent choice to drink first thing in the morning. Consuming water, especially warm water, can help boost hydration and energy levels. Drinking a glass of water on an empty stomach helps flush toxins and improves bowel movements and digestion. Starting the day hydrated can also improve mental clarity and physical performance.
Lemon Water
Lemon water is another great option for first thing in the morning. Adding fresh lemon juice to warm water helps boost vitamin C intake, an essential nutrient that doubles as an antioxidant to fight inflammation and boost immunity. Lemon water supports hydration and digestion due to its electrolytes and antimicrobial properties. The pectin fiber in lemons can also help reduce appetite and balance blood sugar levels.
Green Tea
Green tea contains a compound called EGCG that has been shown to potentially boost metabolism and fat burning when consumed in the morning on an empty stomach. The catechins in green tea provide antioxidants that can help reduce inflammation, protect the heart, and lower cancer risk. The small amount of caffeine also makes green tea a nice pick-me-up beverage first thing in the morning without a dramatic spike and crash of energy.
Apple Cider Vinegar
A spoonful of apple cider vinegar mixed with warm water is a traditional morning drink for its many purported health benefits. The acetic acid may help improve insulin sensitivity and blood sugar control. Apple cider vinegar can also act as a natural antibacterial and digestion aid. It may help reduce appetite and promote weight loss when consumed before meals.
Vegetable Juice
Fresh vegetable juices, like celery, cucumber, kale, spinach, and carrot juice, pack in vitamins, minerals, and antioxidants. Vegetable juices are easily absorbed on an empty stomach and provide hydration. Juicing vegetables provides concentrated nutrients without fiber, so drinking vegetable juice first thing in the morning can provide an energy boost. However, the sugars and lack of fiber could lead to blood sugar spikes. Moderation is key.
Bone Broth
Sipping on bone broth first thing in the morning can help improve digestion and reduce inflammation with its collagen content. Bone broth contains amino acids like proline, glycine, and glutamine that seal the lining of the gut. A warm cup of bone broth upon waking may boost immune function and digestion. However, bone broth is not the most hydrating or energizing morning beverage.
Black Coffee
For coffee drinkers, having a fresh cup of black coffee on an empty stomach can be an excellent way to start the morning. The caffeine boosts focus, alertness and even burn more fat via thermogenesis. Since black coffee is unsweetened and calorie-free, it won’t spike your blood sugar. However, for some people coffee may cause acid reflux or stomach irritation. It’s best to drink coffee in moderation.
Best Drinks for the Morning
When it comes to the best morning drinks for an empty stomach, three great options include:
- Lemon water – hydrates, boosts vitamin C, aids digestion
- Green tea – provides antioxidants, enhances fat burning
- Vegetable juice – replenishes vitamins and minerals lost during sleep
These drinks provide hydration and nutrients without too much sugar. They can help kickstart your metabolism, digestion, and energy levels without spiking blood sugar. Starting your morning with one of these beverages is a healthy habit that can provide lasting benefits throughout the day.
Drinks to Avoid on an Empty Stomach
On the other hand, there are some beverages that you generally want to avoid first thing in the morning:
- Soda – spikes blood sugar and provides empty calories
- Fruit juice – spikes blood sugar due to natural sugars and lacks fiber
- Alcohol – dehydrates and irritates the digestive system
- Coffee with cream and sugar – spikes blood sugar and may cause indigestion
Beverages like soda, fruit juice and alcohol tend to irritate the digestive system when consumed on an empty stomach. Coffee with add-ins like cream and sugar cause rapid blood sugar and insulin spikes. These drinks can leave you feeling jittery and then crashed. It’s better to avoid highly sugary, acidic and caffeinated drinks first thing when you wake up.
Tips for Drinking on an Empty Stomach
Here are some tips to follow when consuming morning drinks while fasted:
- Drink 16 oz of water immediately upon waking
- Opt for warm or room temperature beverages
- Avoid extremely cold or hot drinks
- Sip liquids slowly instead of gulping them
- Wait at least 30 minutes before eating breakfast
- Avoid exercising right after drinking as fluids may not absorb properly
Drinking warm or room temperature beverages is easier on digestion than hot or icy drinks. Gulping liquids can lead to cramps or discomfort. Sipping slowly allows time for proper absorption. Wait half an hour after drinking morning beverages before eating to allow maximal nutrient uptake. Avoid intense physical activity directly after drinking too. Following these tips will help you get the most benefits from your morning drinks without side effects.
Mechanisms of Drinking on an Empty Stomach
There are a few key reasons why drinking certain beverages on an empty stomach can be beneficial:
Improved Hydration
When you wake up after a night’s sleep, you can be slightly dehydrated. Drinking fluids first thing in the morning helps rehydrate and replenish fluids lost during sleep. Your body’s tissues readily absorb water and electrolytes on an empty stomach.
Nutrient Absorption
Consuming beverages with nutrients like lemon water, green tea or vegetable juices on an empty stomach allows for rapid absorption. The nutrients can enter your bloodstream quickly without needing to be broken down along with food. Morning is an optimal time for absorption.
Metabolism Stimulation
Some research shows that certain drinks like green tea and apple cider vinegar may support fat burning and boost metabolism when consumed before eating in the morning. However, more studies are still needed.
Bowel Stimulation
Drinking warm liquids on an empty stomach can help stimulate contractions in your gastrointestinal tract and promote bowel motility and regularity. This helps improve digestion and elimination.
Appetite Suppression
Beverages like green tea, lemon water and apple cider vinegar may help dampen appetite when consumed before meals. This can prevent overeating and promote portion control throughout the day.
Potential Drawbacks of Drinking on an Empty Stomach
While consuming most drinks on an empty stomach is safe, there are some potential disadvantages to keep in mind:
- May cause hypoglycemia if you have diabetes
- Can irritate the stomach lining, especially with acidic drinks
- Caffeine absorption may be faster leading to jitters
- Could affect hydration before exercise if copious amounts are consumed
- Some people may feel shaky, nauseous or dilute stomach acid too much
People with diabetes need to be mindful of blood sugar crashes. Those with acid reflux or ulcers may experience irritation from acidic drinks. Caffeine effects may be enhanced on an empty stomach. Drinking too much fluid can impact hydration during exercise done soon after. Listen to your body and adjust your morning beverage routine if needed.
Frequently Asked Questions
Is it OK to drink coffee on an empty stomach?
For most people, drinking black coffee on an empty stomach is fine and may even have some metabolic benefits. However, those with acid reflux or ulcers should avoid coffee first thing in the morning as it may cause irritation.
What is the healthiest drink first thing in the morning?
Water and lemon water are generally considered the healthiest options for first thing in the morning. They provide hydration, nutrients, and compounds that support digestion without excess sugars.
Is it bad to drink water on an empty stomach?
For most people, drinking water first thing in the morning on an empty stomach is perfectly safe and recommended. It helps rehydrate and prepare the body for food intake later on. Very large amounts can potentially dilute stomach acid or minerals.
Can I drink tea before breakfast?
Yes, drinking tea before breakfast is fine for most people and may provide antioxidants, hydration, and stimulation from compounds like caffeine. Green tea, mint tea, black tea and herbal teas are nice options. Avoid adding milk and sugar which could cause blood sugar spikes.
Is it OK to drink apple cider vinegar on an empty stomach?
Drinking a diluted spoonful of apple cider vinegar in water on an empty stomach is generally safe and may provide digestive and blood sugar benefits for most people. Those with certain conditions like reflux should avoid it.
The Bottom Line
Drinking certain beverages in moderation on an empty stomach can provide hydration, nutrients, stimulation for your digestion, and metabolism. Water, lemon water, green tea, and veggie juices are great choices. Coffee and ACV may also be beneficial for some people. Avoid sugary and acidic drinks which can spike blood sugar and irritate your stomach. Drink morning beverages slowly and wait 30 minutes before eating to maximize the benefits.
