For millions of people, the day doesn’t truly begin until that first sip of tea. Whether it’s a robust black tea, fragrant green tea, or soothing herbal infusion, tea is a beloved morning ritual. However, health experts and nutritionists warn that drinking tea on an empty stomach right after waking up may not be good .
From digestive issues to dehydration and nutrient absorption problems, there are several compelling reasons to rethink your morning tea habit. Let’s explore the science behind why you should wait before brewing that first cup.
1. Tea on an Empty Stomach Can Disrupt Digestion
Increased Acidity & Stomach Irritation:
Tea, especially black and green tea, contains tannins—natural compounds that increase stomach acid production. Drinking it first thing in the morning can lead to:
Acidity and heartburn
Nausea or stomach discomfort
Aggravation of ulcers (if already present)
A 2015 study published in The World Journal of Gastroenterology found that tannins can irritate the digestive lining, making them problematic for those with sensitive stomachs.
Slowed Digestion
Tea can also slow down metabolism temporarily when consumed on an empty stomach, leading to bloating or indigestion.
2. Dehydration Risk :
Diuretic Effect of Caffeine:
Many teas (especially black and green) contain caffeine, which has a mild diuretic effect. This means it can increase urine output, leading to:
Fluid loss (contrary to hydration needs after sleep)
Electrolyte imbalance if not balanced with water
A study in PLOS ONE (2016) confirmed that while tea hydrates, starting the day with it before water may not be optimal for rehydration.
What to Do Instead?
Drink a glass of warm water first to rehydrate.
Wait 30-45 minutes before having tea.
3. Interference with Nutrient Absorption
Iron Absorption Blocked by Tannins:
Tea’s tannins bind to iron (particularly non-heme iron from plant sources), reducing absorption. This is especially concerning for:
Vegetarians & vegans
People with anemia
Research in The American Journal of Clinical Nutrition (2017) found that drinking tea with meals reduces iron absorption by up to 62%.
Calcium & Other Minerals
Excessive tea consumption may also slightly affect calcium and magnesium absorption over time.
4. Blood Sugar & Cortisol Impact
Caffeine and Morning Cortisol:
Your body naturally releases cortisol (the stress hormone) in the morning to help you wake up. Drinking caffeinated tea immediately can:
Spike cortisol further, leading to jitters or anxiety.
Disrupt natural energy rhythms, causing an afternoon crash.
A study in Psychosomatic Medicine (2005) found that caffeine in the early morning amplifies cortisol response, which may not be ideal for stress management.
Blood Sugar Fluctuations
Some people add sugar to tea, which—when consumed on an empty stomach—can cause:
Rapid blood sugar spikes
Increased cravings later
5. Better Alternatives for Morning Hydration
If you love tea but want to avoid these issues, try:
1. Warm Lemon Water First
Boosts hydration
Aids digestion
Prepares stomach for tea
2. Herbal Teas (Non-Caffeinated)
Ginger tea (soothes stomach)
Chamomile tea (calming)
Peppermint tea (digestive aid)
3. Eat Something First
Even a small snack (like a banana or nuts) before tea can help buffer stomach acid.
When Should You Drink Tea?
While tea has numerous health benefits, drinking it right after waking up may not be the best idea. To maximize its advantages without the downsides:
✅ Hydrate with water first
✅ Wait at least 30-45 minutes
✅ Pair with food if sensitive to acidity
✅ Opt for herbal teas if drinking early
By adjusting your tea routine, you can enjoy its benefits without compromising digestion, hydration, or nutrient absorption.
References & Scientific Sources
The World Journal of Gastroenterology (2015) – Tannins and gastric irritation.
PLOS ONE (2016) – Hydration effects of tea vs. water.
The American Journal of Clinical Nutrition (2017) – Tea and iron absorption.
Psychosomatic Medicine (2005) – Caffeine and cortisol response.