5 best morning drinks to start your day healthy

• Plain water and lemon water are simple ways to start the morning hydrated, with lemon mainly adding flavour and some vitamin C.

• Green tea and unsweetened coffee provide caffeine and beneficial plant compounds without the added sugar found in many flavoured drinks.

• Kefir or unsweetened yogurt drinks can add protein, calcium and live cultures, but check labels for added sugar

What you drink in the morning can be an easy place to make a healthier choice.

After a long night without fluids, reaching for a drink when you wake up can help you start the day hydrated. And while there is nothing wrong with enjoying your usual cup of tea or coffee, what you add to it can make a big difference.

You do not need an expensive wellness drink, a complicated smoothie or a trendy “detox” mixture to have a better morning. Some of the simplest drinks can be among the best choices.

From plain water to unsweetened coffee, here are five healthy drinks you can consider adding to your morning routine.

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Sometimes, the healthiest option is also the simplest. Drinking water in the morning is an easy way to replace fluids lost while you sleep and get your day started on the right foot.

Water is calorie-free and plays an important role in several functions in the body, including temperature regulation, digestion, joint lubrication and the removal of waste.

You do not necessarily need to force yourself to drink a huge amount immediately after waking up. A glass or two, followed by drinking according to your thirst throughout the day, can be a simple approach.

And if you live somewhere hot or spend your mornings being physically active, paying attention to your fluid intake becomes even more important.

Try this: Keep a bottle or glass of water beside your bed or where you normally start your morning. It makes remembering to drink much easier.

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If plain water feels a little boring, adding fresh lemon can make it more appealing.

Lemon water still counts primarily as water, so its biggest benefit is helping you stay hydrated. Lemon also provides some vitamin C, but it is important not to believe exaggerated claims that lemon water “detoxes” the body or magically burns fat.

Your body already has organs, including the liver and kidneys, that handle waste removal.

The real advantage of lemon water may simply be that the flavour encourages you to drink more water.

There is one thing to remember: lemon is acidic. Drinking acidic beverages frequently can contribute to tooth enamel erosion, so it is better not to sip lemon water continuously throughout the day.

Try this: Add a few slices or a squeeze of fresh lemon to a glass of water. You do not need a large amount of lemon to enjoy the flavour.

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For people who want something warm in the morning but would rather not start the day with coffee, green tea is a good option.

Green tea contains polyphenols, including catechins, as well as caffeine and other compounds that have been studied for their potential health benefits. Tea and coffee are both considered healthy beverage choices when consumed without large amounts of added sugar.

Green tea also contains less caffeine than a typical cup of coffee, although the exact amount varies depending on how it is prepared.

That makes it a useful option for someone who wants some caffeine without necessarily having a strong cup of coffee.

But there is no need to treat green tea as a miracle weight-loss or “detox” drink. Its benefits are best viewed as part of an overall healthy diet.

Try this: Have your green tea plain, or add a small amount of lemon if you enjoy the taste. Avoid turning it into a sugar-loaded drink.

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For many people, morning does not officially begin until the coffee arrives.

The good news is that coffee itself does not have to be the unhealthy part of your morning routine.

Plain, unsweetened coffee is a low-calorie beverage containing caffeine and various plant compounds. Research has associated moderate coffee consumption with several potential health benefits, although people respond differently to caffeine.

The bigger issue can be everything added to the cup.

Large amounts of sugar, flavoured syrups, whipped cream and other calorie-heavy additions can turn an otherwise simple drink into something much less healthy.

Coffee can also cause problems for people who are particularly sensitive to caffeine, with effects such as jitters, anxiety or difficulty sleeping. Current guidance generally considers up to 400 mg of caffeine a day safe for most healthy adults, but individual tolerance varies.

Try this: If you normally take several spoonfuls of sugar in your coffee, gradually reduce the amount rather than trying to quit overnight.

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If you want your morning drink to provide more than hydration, an unsweetened kefir or yogurt drink can be worth considering.

Kefir and yogurt are fermented dairy foods that can provide protein and calcium, while products containing live cultures can also contribute beneficial microorganisms to the diet.

This can make a yogurt or kefir drink particularly useful on busy mornings when you need something quick alongside, or as part of, breakfast.

But check the label before buying.

Some commercially prepared yogurt drinks can contain significant amounts of added sugar, which can work against the healthier choice you are trying to make.

Look for plain or unsweetened options with live cultures and check the nutrition label for added sugars.

If you are lactose intolerant, you may find fermented dairy products easier to tolerate than regular milk, although everyone's tolerance is different.

Try this: Pair plain kefir or yogurt with fruit, oats or nuts for a more filling breakfast instead of relying on the drink alone.

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There is no single drink that everyone needs to have every morning.

For straightforward hydration, plain water remains the easiest choice. If you want flavour, lemon water is a simple alternative. Green tea and unsweetened coffee can provide caffeine and beneficial plant compounds, while kefir or a low-sugar yogurt drink can add protein, calcium and fermented-food benefits to your morning.

The important thing is not to turn your morning drink into another source of excess sugar.

A healthier morning does not require a complicated routine. Sometimes, it is simply about making a better choice when you reach for your first drink of the day.

Note: These drinks can form part of a healthy diet, but they are not substitutes for a balanced breakfast or nutritious meals. People with specific medical or dietary needs may need different recommendations.