Food

Why the First Thing You Drink in the Morning Absolutely Shouldn’t Be Coffee

Discover why you may want to hold off on drinking coffee in the morning, and the appropriate way to sip on it, according to experts.

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Photo: Stocksy/Lauren Lee
Updated Feb 7, 2024

Written by 

Mary Grace Garis

It’s Monday morning, barely light outside, and you’re just not ready start your week. After sleeping in all weekend, waking up early with a clear mind and can-do attitude feels impossible, and the only hope of whipping your drowsy mind into business mode is the sweet smell of coffee.

Experts in This Article

Amy Gorin

registered dietitian nutritionist and owner of Amy Gorin Nutrition

Marisa Silver

registered dietitian nutritionist and founder of Vivrant Nutrition

Michael Breus

sleep expert and clinical psychologist

At first sip, you feel alive. Sound familiar? Same, every week (and if I’m being honest, basically every day of every week). And that’s why when I recently learned that drinking coffee first thing in the morning when I wake up is actually not a habit pros recommend, I nearly cried into my mug.

So, is it good to drink coffee in the morning? Well, truth is, it’s up for debate. Some research indicates that drinking coffee first thing in the morning may not be all that it was once cut out to be. In fact, some studies suggest that drinking coffee on an empty stomach can potentially cause adverse effects (hi, reflux) or having it before a cup of water has touched your lips can deeply impact your hydration levels.

To get to the bottom of it, we’re delving into a few reasons why drinking coffee in the morning likely shouldn’t be the first thing you get in your system. We can do it, fam.

3 reasons why you shouldn’t drink coffee first thing in the morning

1. It can cause an upset stomach

Due to the high acid content in found in most coffees (most have a pH level between 4.85 to 5.13, which is considered rather acidic), you may want to avoid sipping on coffee before breakfast or on an empty stomach. Instead, dietitians suggest enjoying a cup of coffee along with food to help cushion the potential impact on your digestion.

That said, coffee-induced stomach aches don’t happen to everyone. (Thank god.) “Listen to your body, because everyone’s sensitivity to caffeine and acid is different. If you notice drinking coffee on an empty stomach gives you indigestion, wait until you eat to drink your coffee and see how you feel,” registered dietitian Marisa Silver, MS, RDN, of Vivrant Nutrition says.

In other words, solely having coffee for breakfast is definitely not the right idea. Whether coffee upsets your stomach or not, a hearty breakfast filled with adequate amounts of protein is the perfect (and dietitian-recommended) meal to enjoy alongside your usual latte.

2. It can be extremely dehydrating

Another reason why you may want to avoid drinking coffee first thing in the morning is that it can have extremely dehydrating effects. In fact, sleep expert and clinical psychologist Michael Breus, PhD recommends leaving a cup of water—not a coffee mug—right on your nightstand for when you wake up.

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The reason for this isn’t just because water is so good for you and blah, blah, blah or because coffee can be irritating to the stomach, but because sleep in itself is a “dehydrative event.” So when we wake up, water, and only water, is the replenishing beverage we need more of stat. Not a cup of joe.

“We lose almost a full liter of water every single night, so we wake up dehydrated. Unfortunately lots of people like to grab a cup of coffee as the first liquid that passes over their lips.” —Michael Breus, PhD

So, exactly how much hydration is lost while we snooze? Spoiler: It’s significant. “We lose almost a full liter of water every single night, so we wake up dehydrated,” Dr. Breus said during the event. “Unfortunately lots of people like to grab a cup of coffee as the first liquid that passes over their lips.”

Remember that caffeine is a diuretic, meaning it makes you want to urinate. “So, not a good idea to do that—we want water to hydrate first.” And keep in mind that hydration only gets even more imperative as we age.

3. It can cause cortisol levels to rise

Drinking caffeinated coffee tends to raise cortisol levels, which is associated with making you feel more alert and awake (yay!) but also making you stressed and more anxious (boo!).

Choosing a decaf coffee is always a good option as far as healthy morning drinks that help mitigate drastic cortisol fluctuations go. However, a little patience will also do—meaning that waiting a few hours before sipping coffee in the morning will likely do the trick (and not disrupt your cortisol levels as much).

What’s more, as registered dietitian Amy Gorin, RDN points out, you won’t even get the full alertness benefits of coffee if you sip it first thing in the morning. That’s because, technically speaking, your cortisol levels are usually highest as soon as you get up due to the cortisol awakening response1, an immediate rise in cortisol right after sleeping. (For context, levels peak around 30 minutes after you wake up.)

“When you first wake up, it’s a time you’re getting over feeling groggy and going through your morning routine,” Gorin says. “You don’t necessarily need a caffeine buzz to brush your teeth.” What’s more, cortisol levels will continue to level out during the day and drop, which may be a better time to tap into your coffee reserves.

What should I drink first thing in the morning?

All of this being true, you can rest assured that you don’t need to abandon your morning coffee altogether (especially if you’ve got brain fog from seasonal allergies—coffee can help with allergy symptoms). Rather, order of operations is what matters here. In other words, the important things to do before drinking coffee include—you guessed it—a big ol’ glass of H2O, among a few others.

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So, how much water are we talking? Dr. Breus recommends drinking roughly 20 to 30 ounces of water before you drink any other liquid, preferably room temperature. And if you find plain water objectively boring and unpalatable, you do have the doctor’s approval to dress it up a little. He signs off on drinking ye old lemon water, for an added boost of citrus flavor. After: Commence the coffee drinking.

Why waiting to drink your morning coffee is worth it

Coffee in the morning can have some potentially adverse effects on the body—dehydration, upset stomach, and cortisol level increases, to name a few. However, we know now that this certainly doesn’t mean you should cut your daily cuppa out of your morning routine cold turkey.

Implementing a few modifications and adjusting the way in which you drink coffee in the morning to make enjoying this often-necessary drink more than doable:

  • Eating something beforehand if caffeine or coffee tends to wreak havoc on your digestion
  • Rehydrating with lots of water after sleeping
  • Waiting for your body’s cortisol to level out naturally before you get brewing

A dietitian shares the benefits of drinking coffee:

  1. Elder, Greg J et al. “The cortisol awakening response–applications and implications for sleep medicine.” Sleep medicine reviews vol. 18,3 (2014): 215-24. doi:10.1016/j.smrv.2013.05.001

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Food

The Making of an Internet-Famous Fruit: How Sumo Citrus Has Captured Hearts, Tastebuds, and a Devoted Following

photo of growers transporting many sumo citrus for review
Photo: Sumo Citrus® & W+G Creative
Published Feb 20, 2025

In Partnership With 

Sumo Citrus

Written by 

Maeve McCormick

Confession time: I love citrus—zesty limes squeezed on my tacos, fresh-squeezed orange juice on slow Sunday mornings, and the invigorating scent of grapefruit candles when I need to unwind. But when it comes to eating whole citrus fruits? Historically, not my thing. The mess of peeling, the sticky fingers, the rogue juice dribbling down my wrists—for me, most citrus has never been worth the (literal) squeeze.

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Then, one day, my roommate came home from the store with an oversized citrus I didn’t recognize. She told me I had to try a piece, while effortlessly peeling it in one smooth motion—no mess, no struggle. I skeptically accepted a slice, wondering what the big deal was. 

To my surprise, the experience was completely sticky-fingers-free. And the taste? Unlike any citrus I’d had before—enormously sweet, impossibly juicy, and balanced with just a hint of tang. That was my first bite of Sumo Citrus®—and now, I understand why The Office actress Jenna Fischer planted a Sumo Citrus tree in her yard, John Mayer peeled it on TikTok, and it has its very own merch (kind of eyeing that beanie, TBH).

So, what’s earned Sumo Citrus this devoted following? Sumo is taking the sweetness on the road for you to experience it yourself with the Tastemonial Tour—and it’s making a special stop at House of Good during our Ultimate Citrus Experience pop-up from February 21 to 23. Stop by for the hype if you're in Los Angeles, and read on to find out how this one-of-a-kind fruit became a seasonal fruit fixation.

sumo citrus with purple sticker

Find Sumo Citrus Near You

Sumo Citrus wasn’t just plucked from a tree one day and marketed as the next big thing—it’s the result of decades of careful cultivation, according to Sunnia Gull, AC Food’s vice president of marketing. First developed in Japan in the 1970s, it was naturally bred to combine the best traits of different citrus varieties—including the sweetness of mandarins, the juiciness of navel oranges, and the easy-to-peel skin of a satsuma.

Despite its popularity, growing Sumo Citrus is no easy feat. It takes years of expertise to perfect, and California’s Central Valley is the only place in the United States where it’s grown. Even then, farmers face unpredictable weather challenges, which means every piece of fruit that makes it to the store is a result of careful tending and patience.

The first thing you notice about Sumo Citrus is its size—it’s the largest variety of mandarins. The second? Its signature Top Knot®, a bump on top of the fruit that serves as an easier way to peel it. The skin practically lifts off, revealing plump, seedless segments that don’t leave your hands coated in juice and stubborn pith. 

Every Sumo Citrus is guaranteed to be incredibly sweet, thanks to each being measured on the “brix meter,” to ensure it meets sky-high sweetness standards before hitting shelves, Gull says. For those who prefer their fruit without surprise sour bites, it’s a game-changer.

Beyond its chef’s-kiss flavor and finally-I-don’t-need-a-wet-wipe convenience, Sumo Citrus packs a *serious* nutritional punch. Each fruit contains 163 percent of your daily vitamin C, along with fiber, potassium, and a flavonoid called hesperidin, which has antioxidant benefits. Whether you’re looking for immunity support, a gut-friendly snack, or a natural energy source, it fits the bill. Bonus: It’s the kind of snack I can toss in my bag and eat in two minutes flat—way better than the sad granola bar that’s been in my purse for the past three months.

And while Sumo Citrus is made to eat straight out of the peel, fans have gotten creative with how they use it. The fruit’s sweetness and juiciness make it an ideal addition to everything from bright citrus salads to zesty cocktails and refreshing desserts. Its bold flavor also complements savory dishes—think citrus-glazed salmon or a tangy dressing for roasted vegetables.

All of that creativity may be a result of the fact that Sumo Citrus is here for a good time, but not a long time. Unlike standard grocery store oranges that are available year-round, Sumo Citrus has a limited growing season, running only from January to April. This short window has created an almost cult-like following, with fans stocking up as soon as they see the signature purple sticker in stores. 

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I get it—now that I’ve experienced Sumo, I fully understand the impulse to grab them while they last. The anticipation is almost part of the appeal: Like cherry blossom season or holiday peppermint mochas, Sumo’s fleeting availability makes it even more special. And when the season ends? People (me) are already counting down the days until its return. Conclusion: Do yourself a favor and grab a few before they disappear for the year. Because once you’ve had a taste of this juicy citrus, there’s no going back.

Psst: Want a taste ASAP? The Sumo Tastemonial Tour is rolling into Belmont Park in San Diego from February 28 to March 1, Boreal Ski Resort in Tahoe from March 7 to 8, Craig Ranch Regional Park in Las Vegas from March 10 to 11, and La Encantada in Tuscon from March 14 to 15—or stop by House of Good in Venice Beach for the Ultimate Citrus Experience from February 21 to 23.

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Food

Food Trends Come and Go, But Kombucha Is Forever—Here’s Why, According to an RD

Here's what an RD has to say about the kombucha trend, why it's held such staying power, and what to look for when you're stocking up.

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Photo: W+G Creative
Published Feb 3, 2025

In Partnership With 

GT's Living Foods

Written by 

Well+Good Editors

There was the low-fat craze of the 1990s and 2000s. The ‘10s rolled in with celery juice, Impossible burgers, and truffle oil on everything—followed by whipped coffee, feta pasta, and the gazillion other viral #foodtok moments of the current decade. Try to keep up with the latest food trends, and you’re in for a quite a ride.

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There’s nothing wrong with opting into the (literal) flavor of the month—but when it comes to nutrition, it’s worth paying special attention to the foods and drinks that have lasted longer than a season. For registered dietitian Lauren Manaker, MS, RDN, LD, kombucha is high on that list of long-standing staples.

According to Google Trends, the kombucha trend entered the wellness mainstream around 2017—but Manaker notes that its history stretches back thousands of years, originating as a traditional fermented drink in East Asia. “What has given kombucha such remarkable staying power, compared to other fleeting food and beverage trends, lies in its unique combination of health benefits, historical significance, and overall appeal,” she says.

Back to the ’90s for a minute: That sacred, historical significance of kombucha is what inspired a California teenager named GT Dave to eschew the food trends of the day in favor of a—at the time—less popular way of supporting his and his family’s health. In 1995, Dave was gifted an heirloom Himalayan SCOBY (or symbiotic culture of bacteria and yeast, the living culture used to ferment kombucha). He was intrigued by the healing effects he’d seen firsthand when his mother was sick, so he began crafting his own homemade kombucha. His at-home hobby turned into SYNERGY, The Real Kombucha, and a suite of other probiotic-rich, living foods.

This year, GT’s Living Foods celebrates 30 years of crafting kombucha the real way: traditionally fermented with heirloom cultures for billions of living probiotics. While other health trends have come and gone, it’s clear Dave was ahead of the curve all those years ago.

Here’s what Manaker has to say about why the kombucha trend is so much more than just a passing fad, the health benefits of the drink, and why it’s worthy of a forever spot in your daily wellness routine.

The health benefits of kombucha

The secret to foods that outlast all the fads? They strike the balance of nutritious, tasty, and generally low-effort. Done, done, and done: According to Manaker, the health benefits of kombucha are wide-ranging—and its delicious, tangy taste is the cherry (or guava, or pomelo, or strawberry) on top.

First and foremost, studies suggest that drinking kombucha may help boost your gut health, which has a major effect on your overall well-being. “Kombucha is a source of probiotics, which are beneficial microorganisms that support gut health by balancing the gut microbiome,” Manaker says. “A healthy gut microbiome is linked to improved digestion, immune health, and nutrient absorption.”

Some kombucha contains polyphenols and bioactive compounds, which Manaker says may help manage inflammation in the body, as well as antioxidants, which help combat oxidative stress by neutralizing harmful free radicals. “Data highlights that the consumption of antioxidant-rich beverages like kombucha can support overall cellular health and potentially reduce the risk of chronic diseases,” she says.

To reap its full benefits, Manaker recommends sipping kombucha daily. “Consistent consumption helps colonize the gut with the beneficial probiotics found in this fermented beverage, supporting a balanced and healthy microbiome over time,” she says—with the caveat that not all kombucha is created equal. Choose one that contains live probiotics and diverse strains (like SYNERGY, The Real Kombucha), she says, because these ingredients contribute more actively to gut health.

Why the kombucha trend has such staying power

From Manaker’s POV, the “kombucha trend” has withstood decades (correction, centuries) of changing food-and-beverage tides because it’s equal parts nutritious and delicious. “A growing awareness of gut health and its importance to overall well-being has kept kombucha in the spotlight,” she says. “Its natural probiotics and enzymes support a balanced microbiome, which in turn promotes digestion, immunity, and even potentially mental health.”

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And beyond its health benefits? “Kombucha’s distinct, tangy, and slightly effervescent flavor profile has helped it gain a loyal following as a delicious and refreshing alternative to sugary sodas or artificial drinks,” Manaker says.

What to look for in a quality kombucha

“When choosing a kombucha brand, it’s essential to prioritize quality, ingredients, and sourcing,” Manaker says. She looks for options that are raw, organic, unpasteurized (to help preserve the live probiotics and enzymes, she says), and grown by the traditional fermentation process. “Transparency about the ingredients and brewing process is another key factor,” she adds. “Opt for brands that list exactly what they use without hidden sugars or synthetic flavorings.”

GT’s SYNERGY checks every one of her kombucha boxes. She loves the small-batch brewing and weeks-long fermentation process, which separates GT’s from most other kombuchas on the market *and* boosts its nutritional value. “It’s clear [GT’s Living Foods] never cuts corners—each bottle is raw, unpasteurized, and free from artificial flavors, which only enhances the natural and refreshing experience. And since it is made with real tea, it naturally contains antioxidants to support my brain health.”

Manaker’s go-to for a little well-being boost is Pomelo Pink Lemonade, but you can’t go wrong with any of SYNERGY’s 23 fizzy flavors. Try them all and find your favorite—and then make kombucha a forever thing in your life.

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