Part of following a low glycemic diet is ensuring you are properly and well hydrated throughout the dayβwe'll share the water / blood sugar connection in this guide. But know that starting your day with hydration helps stabilize blood sugar and it doesn't require anything complicated.
Why water first thing in the morning matters
Drinking water first thing in the morning sets the tone for your entire day's glucose control.
Most of us habitually reach for coffee with sugar, orange juice, or skip hydration entirely. But after 7-8 hours without fluids (sleeping hours), your body is dehydrated and your liver has been releasing stored glucose overnight (called the "dawn phenomenon").
The right morning drink can help stabilize this natural blood sugar rise instead of making it worse.
Option 1: Plain water
This is considered the foundation, so at the very minimum you'll start each day with this: 16-20 oz of filtered water at room temperature or warm.
Some of the benefits:
- Rehydrates your body after overnight fasting
- Helps kidneys process excess glucose
- Supports proper insulin function
- No calories, no blood sugar impact
- Prepares your digestive system for food
Best for: Anyone with blood sugar concerns, especially if you're medication-sensitive or just starting out.
When to drink: Immediately upon waking, 20-30 minutes before breakfast is ideal.
Why it works: Dehydration worsens insulin resistance. Proper hydration alone can improve blood sugar control by 15-20%.
If you start with one thing, start with this. You don't need anything special, just a glass of room temp water.
5 more blood-sugar balancing waters
Our top recommendations:
β Lemon Water - Slows carb absorption, supports liver detox
β Cinnamon Water - Improves insulin sensitivity, reduces spikes
β Apple Cider Vinegar Water - Proven to lower post-meal blood sugar
β Ginger Water - Reduces inflammation, supports metabolism
β Sea Salt Water - Balances electrolytes for better insulin function
Option 2: Lemon water
What to add: Juice of 1/2 fresh lemon to 16-20 oz water
Benefits:
- Vitamin C supports immune function
- Citric acid slows down carbohydrate absorption
- Supports liver function and detoxification
- Alkalizes the body despite being acidic
Best for: Prediabetes, digestive issues, morning sluggishness.
When to drink: 15-30 minutes before breakfast.
Pro tip: Use fresh lemon, not bottled juice for maximum benefits.
Option 3: Cinnamon water
What to add: 1/2 teaspoon Ceylon cinnamon powder to 16-20 oz warm water
Benefits:
- Contains compounds that mimic insulin activity
- Can reduce post-meal blood sugar spikes by 18-29%
- Naturally sweet taste without adding sugar
- Anti-inflammatory properties
Best for: Type 2 diabetes, insulin resistance, sweet cravings.
When to drink: 20-30 minutes before breakfast.
Important: Use Ceylon cinnamon (not regular cassia) for safety and better results.
Option 4: Apple Cider Vinegar water
What to add: 1-2 tablespoons raw apple cider vinegar to 16-20 oz water
Benefits:
- Proven to improve insulin sensitivity by 19-34%
- Reduces blood sugar spikes by up to 34%
- Slows stomach emptying for steadier glucose release
- May help with weight management
Best for: Insulin resistance, PCOS, weight management goals.
When to drink: 20-30 minutes before breakfast.
Safety note: Always dilute and drink through a straw to protect tooth enamel.
Option 5: Ginger water
What to add: 1/4 teaspoon ground ginger (or 1 tsp fresh grated) to 16-20 oz warm water
Benefits:
- Improves insulin sensitivity
- Reduces inflammation that interferes with blood sugar
- Supports digestive health
- Natural metabolism booster
Best for: Chronic inflammation, digestive issues, morning nausea.
When to drink: First thing upon waking.
Variation: Add a pinch of turmeric for extra anti-inflammatory benefits.
Option 6: Sea Salt water (natural electrolyte balance)
What to add: 1/4 teaspoon unrefined sea salt to 16-20 oz water
Benefits:
- Provides essential minerals for insulin function
- Supports proper hydration and cellular function
- Helps prevent morning fatigue
- Balances electrolytes without artificial additives
Best for: Active lifestyles, morning exercise, adrenal fatigue. This one is especially good if you sweat at night.
When to drink: Immediately upon waking, especially before morning workouts.
Choose quality: Use unrefined sea salt (Celtic, Himalayan) for trace minerals.
How to choose the right one for you
To continue reading, become a member by clicking the "upgrade" button below. If you're a free member, just get started with one of the water recipes above that feels best for you.
Paid members, continue reading to learn:
- How to choose the right morning hydration water for your needs
- Simple guidelines for successfully incorporating the morning hydration habit into your routine
- The 5 morning drinks to avoid (beverages that cause the worst spikes)
