Many people don't realize what they reach for first thing in the morning can set the course for their energy levels all day long.
The question is, are you giving your body and brain the hydration and nutrients it needs?
Energy drinks certainly provide some caffeine and even some nutrients or amino acids. However, they're not hydrating and they’re loaded with either regular sugar or artificial sweeteners.
Choose some new morning beverages from this list of the best things to drink in the morning for sustained energy levels all day.
The Best Things to Drink in the Morning for Sustained Energy
You should look for two main qualities when choosing the best thing to drink in the morning: hydrating and nourishing.
Remember that when you wake up in the morning, you're somewhat dehydrated. You've been sleeping for (hopefully) seven or eight hours and haven't drunk anything so hydration is key.
You're also dealing with an empty stomach so your body will digest and process whatever you put into it instantly.
Nutrients are important to replenish your low electrolytes like potassium and sodium that you may have sweat out through the night as well.
1. Lemon Water
The best thing to drink in the morning is hands down a glass of water.
Even a 1-2% drop in hydration can slow your mental performance and cognitive function so drinking water first thing in the morning can help you stay on top of your game by giving you a great start. (1)
Adding some lemon juice to your cup of water can provide some extra vitamin C antioxidant power to kick-start the day.
2. Apple Cider Vinegar
If you haven't thought of adding apple cider vinegar to your morning routine, you're missing out.
Studies have found that apple cider vinegar can support healthy blood sugar levels and improve insulin function. (2)
It may also help you burn fat and support weight loss as part of a healthy lifestyle. (3)
Keep in mind that apple cider vinegar is extremely acidic and can wear away your teeth enamel so it's best to dilute your ACV in a morning cup of water.
3. Matcha Green Tea
Green tea is already packed with antioxidants, amino acids, and a healthy dose of caffeine.
Think of matcha green tea as a super-charged version.
With matcha, instead of drinking water brewed from tea leaves, you're drinking the entire ground up leaf.
Not only does matcha provide a stronger flavor, but it also has a whopping 280 mg of caffeine per cup and plenty of anti-inflammatory EGCG. (4)
4. Yerba Mate
Yerba mate is a highly caffeinated beverage popular in Latin America, specifically the Andes Mountain region.
If you're looking for a morning drink with less caffeine than coffee but more than regular tea, yerba mate offers a happy medium of about 85 mg per cup. (7)
5. Golden Milk
For something a little creamy, brew up a golden milk latte with almond milk and turmeric.
Curcumin can also increase antioxidant availability across the whole body which might fight against aging. (12)
Some studies have found that by boosting BDNF, the curcumin in turmeric may also relieve symptoms of depression.
6. Green Juice
If you're like most Americans, you struggle to get enough fiber in your diet.
You probably also struggle to eat enough veggies.
Hey, it's hard sometimes. Not everyone has time to prepare healthy meals every day.
Filling your morning with green juice from veggies like kale, cucumber, celery, spinach, and aloe vera can help you hydrate and boost your fiber intake.
Make sure your juicer doesn't remove the pulp because you need that for fiber.
7. Mushroom Coffee
Medicinal mushrooms like lion's mane, turkey tail, cordyceps, and chaga are loaded with antioxidants and beta glucans you can't find in other food sources.
Now, these mushrooms don't taste great in pasta so it's best to mix their extracts into things like coffee or smoothies.
8. Black Coffee with Grass-Fed Butter
While a few glasses of water are the best thing to drink in the morning, black coffee is an awesome second drink after hydrating.
Black coffee has some caffeine to kick-start your energy levels. Add some grass-fed butter or MCT oil to feel satiated until breakfast rolls around.
Plus, MCT oil can support weight loss efforts when combined with a healthy diet and exercise. (17)
9. A Protein-Packed Smoothie
A smoothie filled with protein and superfoods is the best thing to drink in the morning if you want breakfast in a glass.
Instead of cow's milk, use liquids like coconut water, almond milk, or green tea.
Toss in plenty of veggies like kale or spinach along with some banana for potassium and nut butter for protein.
You can also add some collagen or mushroom powder for extra protein, amino acids, and antioxidants.
To sweeten your smoothies, keep some stevia or monk fruit handy. Natural sweeteners like these can improve the flavor without adding any calories or yucky artificial stuff.
Experiment to Find the Best Thing to Drink in the Morning
Everyone has unique nutritional needs. Someone trying to lose weight needs different nutrients than an amateur bodybuilder.
Someone who spends their day sitting behind a desk needs different nutrients than someone working a manual labor job, for example.
Experiment with a few different things (and load up on water) to find the best thing to drink in the morning for YOUR body.