What’s the First Thing You Drink in the Morning?
If you're like me than chances are its not water before coffee when you wake up...
How many times have you said, “I haven't had my coffee yet” or “Let me drink my coffee first”?
What if a small change to your morning routine could lead to big improvements in energy and focus throughout the day?
As many of you know the first temptation of the day can often be to go right for that hot cup of coffee. But instead by starting with water and waiting 60–90 minutes before your first cup of coffee, you’re significantly more likely to experience sustained energy, mood and focus all day long.
At My Fit Foods, we know that big changes often start small. We believe that eating healthy and living well doesn’t need to be excessively complicated. In this blog, we’ll share simple, practical insights to help you conquer the day and avoid the dreaded afternoon crash!
POV: You are dehydrated and reach for coffee
Overnight, your body loses nearly one liter of fluid, that's the equivalent of a regular-sized water bottle! This means you’re already starting off the day from a dehydrated state, meaning rehydration should be the first priority. To make matters worse, coffee is a diuretic and will only accelerate the flushing of fluid and valuable minerals from your already depleted system.
Dehydration alone can lead to:
lower energy levels
difficulty focusing
other negative effects that can throw off your day and gradually impact long-term health (Read more in our hydration blog – link here!)
Drinking coffee first thing in the morning can:
increases fluid and mineral loss, worsening dehydration
disrupt digestion
hinder metabolic function
Rise and Hydrate
There is no better way to jumpstart digestion and metabolism than by drinking water before coffee. Hydration fuels your mood, brain, and gut, setting the stage for optimal function in the morning and throughout the day.
Water is essential for digestion. Staying hydrated helps the body break down food, optimizes nutrient absorption, and keeps our digestive system functioning smoothly. Water softens stools, allowing your body to efficiently process nutrients while expelling waste. Without sufficient water, digestion slows, leading to bloating, sluggishness and making it hard to wake up.
Drinking water first also protects your stomach. Coffee on an empty stomach triggers the production of hydrochloric acid, which can irritate the stomach lining and esophagus. Over time, excess acid can contribute to digestive issues, heartburn, and even ulcers. Water also plays a key role in metabolism, particularly in lipolysis, the process of breaking down fat for energy. Since we start the day in a dehydrated state, prioritizing water in the first hour will protect digestion, support metabolism, and fire up our energy levels!
A Hot Cup of Cortisol
Cortisol, a hormone produced by the adrenal glands, plays a vital role in regulating stress, metabolism, and blood pressure. In the morning, cortisol naturally peaks as your body transitions from a resting state to a state of wakefulness, this process is ultimately mediated by our circadian rhythm. We can think of this initial boost of cortisol as a built-in shot of espresso our internal clock gives us each morning.
Since coffee also stimulates cortisol production, drinking it while your cortisol levels are already at their highest will lead to a temporary cortisol overload. This can lead to those “coffee jitters” us coffee drinkers are all too familiar with. However, chronically heightened cortisol can contribute to:
Weight gain
High blood pressure
Disrupted metabolism
By enjoying water before coffee and waiting until cortisol levels stabilize after the first 60- 90 minutes of the day, you allow your body to wake up naturally, making your first cup of coffee more effective and avoiding further crashes later in the day.
Adenosine: The *yawn* chemical
Another key component in the sleep-wake cycle is Adenosine. Adenosine gradually accumulates throughout the day to signal fatigue at night. While sleep helps clear adenosine, some residual levels remain in the morning, contributing to that groggy, sluggish feeling which so often informs the impulse to go right in for that first cup of coffee.
Within the first two hours of the day your body will have naturally flushed out this leftover adenosine. However, if you drink coffee too soon, the caffeine molecules bind to the adenosine receptors in the brain and prevent them from adequately leaving your system completely. Once the caffeine wears off the adenosine remains resulting in:
Extended morning grogginess
Increased -chances of an afternoon crash
Reinforcing the need for a second cup sooner than necessary
By waiting before drinking coffee, you allow your body to fully clear adenosine, leading to a more natural, sustained energy boost.
Water before Coffee: Worth the Wait
Everybody and every body is different. There’s no one-size-fits-all rule when it comes to caffeine, let alone health, fitness and nutrition. Some people are more sensitive to caffeine than others, so the key here is to listen to your body and adjust accordingly when it comes to your health routines.
If you’re a true coffee lover (like me), prioritizing water before coffee actually enhances the effects of caffeine. Drinking coffee when cortisol levels are already high dampens its impact as a stimulant. By exercising discipline and waiting at least one to two hours after waking up, you allow cortisol and adenosine levels to naturally decline, making that first cup of coffee even more powerful.
But don’t just take our word for it, try it yourself! Experiment with waiting at least one hour before your first sip for three consecutive mornings and see how your energy levels sustain and if you're able to avoid the dreaded afternoon slump.
At My Fit Foods, we know that small habits can lead to big results. Rome wasn’t built in a day, and neither was a healthy routine. My Fit Foods invites you to start simple; place a glass of water by your bed and make water before coffee your first win of the day!
