Coffee right after waking up – more of a habit than a necessity
According to the pharmacist, the desire to drink coffee immediately after waking up usually develops gradually.
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“Coffee acts as a psychoactive substance, and the body quickly feels the alertness and energy boost it provides, especially when sleep is lacking. However, this is not a sudden bodily need – it is a habit formed over time that can be changed if a person wants to,” says I. Norkienė.
She points out that after a night’s sleep, the body first needs to restore fluid balance. Water is lost during sleep through breathing, sweating, and other natural bodily processes.
Therefore, according to the pharmacist, drinking coffee right after waking up, especially on an empty stomach, is not the best choice.
Whether the body has enough fluids can also be judged by some simple signs. In the morning, urine is naturally darker and more concentrated, but during the day, with sufficient fluid intake, it should become light yellow.
“If urine remains dark and concentrated, it may be one sign that fluid intake is too low. Dry mouth, a feeling of tightness in the lips, and sometimes headaches can also signal a lack of fluids,” explains the pharmacist.
Coffee on an empty stomach is not suitable for everyone
Another reason not to rush to drink coffee right after getting up is a more sensitive digestive tract.
I. Norkienė notes that more and more people complain of gastroesophageal reflux symptoms, and coffee can worsen these for some because it stimulates stomach acid secretion.
“If a person’s digestive tract is more sensitive, an unpleasant lump sensation in the throat, cough, or hoarseness may occur. In such cases, it is worth paying attention to whether the symptoms are related to morning coffee, especially if it is consumed on an empty stomach,” says the specialist.
This does not mean that coffee should be completely avoided. According to her, it is much more important to change the order of morning rituals and offer the body water first.
Suggests starting the day with a glass of water
The pharmacist advises drinking a glass of water upon waking. It can be room temperature or warm – the most important thing is that it is pleasant to drink.
“Warm water can pleasantly awaken the digestive system, and regular fluid intake is important for normal bowel function,” explains I. Norkienė.
If plain water is unappealing, it can be flavored with lemon, mint leaves, or a cucumber slice. However, the specialist urges not to attribute magical properties to such additives.
“Squeezing in one lemon slice will definitely not provide the full daily vitamin C requirement. Also, one should not overdo it with acidic water, as acid can affect tooth enamel,” warns the pharmacist.
According to her, most people do not need to add electrolytes or extra salts to their daily drinking water. These can be useful if you exercise intensively, sweat heavily, or after diarrhea or vomiting.
For everyday use, plain still water remains the best choice.
How to “push” the morning coffee cup to second place?
Changing a habit does not necessarily have to be difficult. The pharmacist suggests linking the new action to something we already do automatically every morning.
For example, a glass of water can be drunk immediately after brushing teeth. Then you don’t have to remember every morning to drink water – the new habit joins an already established routine.
Mobile apps or phone reminders can also help.
“It is important not to drink water only when we remember in the evening that we hardly drank anything all day. It is much better to sip it regularly throughout the day rather than drink a very large amount at once,” emphasizes I. Norkienė.
How much water is really needed?
There is no one-size-fits-all norm. A common guideline is about 30 ml of fluids per kilogram of body weight per day, but the actual need depends on a person’s body composition, physical activity, ambient temperature, diet, and health status.
For example, a physically active adult man with more muscle may need more water than a smaller-framed person.
Fluid needs may also change during pregnancy. However, if significant swelling occurs, urination is impaired, or there are heart or kidney diseases, the amount of fluids should be discussed with a doctor.
“Water should not be drunk excessively just because it is beneficial. Too much can disrupt electrolyte balance. One dangerous condition is hyponatremia, when sodium concentration in the blood drops too low. So, as with many things, the rule applies – too much is unhealthy,” emphasizes the pharmacist.
We get fluids not only from water
When counting daily fluid intake, food should not be forgotten. We get fluids from herbal teas, soups, fruits, and vegetables – especially watermelons, cucumbers, and berries.
However, according to I. Norkienė, water should be considered the main drink.
Adequate fluid intake is important for the whole body – normal blood circulation, digestion, kidney function, joints, and physical performance. Fluid balance is also important for the skin, as proper hydration helps maintain elasticity.
“Of course, water alone is not enough for a long and healthy life. But it is one of the basic things without which the body simply cannot function properly. Therefore, a very simple change – drinking water first thing in the morning and only then reaching for coffee – can become a good daily routine,” says BENU pharmacist Inga Norkienė.
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