What to drink first thing in the morning

Drink 16–32 ounces of water first thing in the morning; adding a little sea salt is an option. Wait 90–120 minutes after waking before having caffeine. 1

• Adjust the water amount to your body size: The guidance given is a range of 16–32 ounces, rather than one amount for everyone. 2
• Sea salt: A little may help replace electrolytes such as sodium that support nerve-cell function; the suggested amount is about half a teaspoon. 3
• Delay caffeine: Waiting 90–120 minutes lets the natural morning cortisol rise occur and may help reduce an afternoon energy crash. 4 5

In short: start with water, optionally salted, and have caffeine later.