THE UNWIND PROTOCOL · 6 MIN READ
Morning Hydration with Celery Juice and Collagen
My practical morning ritual with water, lemon, celery juice and collagen — with clear amounts, personal observations and important limitations.
How the ritual developed
Fluids first, coffee later
I started building this morning routine because it makes sense to me to replace fluids after several hours of sleep before reaching for coffee.
Over time, I adapted it to my lifestyle, keto diet and naturally low blood pressure. I now follow a sequence that includes water with lemon and salt, plain water, a blended celery drink and collagen.
The protocol at a glance
Sequence, amounts and timing
- 01Water with lemon and salt
300 ml water, one tablespoon lemon juice and an individually appropriate pinch of salt.
- 02Plain water
300 ml water without additions.
- 03Celery drink
Blend 30–40 g celery stalk with 300–500 ml water and one tablespoon lemon juice.
- 04Water with collagen
300 ml water, 5 g collagen without added sugar and one tablespoon lemon juice.
- 05If needed
I occasionally take 200 mg magnesium citrate. When I do, I leave at least 15 minutes between magnesium and coffee or milk because of a possible effect on absorption. This is a practical interval, not a universal rule.
Shopping list
Ingredients and equipment
Equipment: a glass with a known capacity, kitchen scales, high-powered blender, knife, chopping board and a small bottle for lemon juice.
Step by step
Method
- 1
Water with lemon and salt
Add one tablespoon of lemon juice and an individually appropriate pinch of salt to 300 ml water. Additional salt is not suitable for everyone.
- 2
Plain water
Drink another 300 ml water without additions.
- 3
Celery drink
Add 30–40 g washed and chopped celery stalk to a blender, pour in 300–500 ml water and add one tablespoon lemon juice. Blend until as smooth as possible.
- 4
Water with collagen
Dissaltve 5 g collagen without added sugar in 300 ml water and add one tablespoon lemon juice.
- 5
Coffee after the ritual
I drink coffee after completing the sequence. If the full amount of fluid did not suit me, I would reduce it.
The role of each component
Why I included them
Water and electrolytes
Water is a practical first step after sleep. Very low carbohydrate intake may increase water and electrolyte losses, but this does not make additional salt necessary or safe for everyone.
Celery
Celery contains plenty of water and some potassium. Research on extracts, seeds or capsules cannot be applied directly to a blended drink made from fresh stalks.
Collagen
I include collagen primarily for consistency. There is no good evidence that taking it before coffee by itself prevents a cortisalt rise.
Lemon and magnesium
Lemon improves the taste and contributes some vitamin C. I take magnesium only occasionally; it is not an automatic part of the protocol for everyone.
Who may need to avoid or modify this protocol?
Speak with your physician before substantially increasing fluid, salt, celery or supplements, particularly if you have kidney or heart disease, high or symptomatic low blood pressure, fainting, take blood-pressure medication or diuretics, restrict sodium, potassium or fluid, are allergic to celery, or have additional health considerations during pregnancy, breastfeeding or postpartum recovery.
Allergen: celery can be a significant allergen and may cause a serious reaction in susceptible people.
Adapt it to your needs
Start with a gentler version
Monitor how you feel, digestion, thirst, urination, blood pressure, nausea or dizziness, and the effect on your total daily fluid intake. The goal is not to copy my ritual in every detail.
Good to know
Frequently asked questions
Do I need to drink the full 1.2 to 1.4 litres?
No. This is my personal protocol, not a universal target. Start with less and adapt the amount to your health, medication, diet and comfort.
Is salt in morning water suitable for everyone?
No. Particular caution is needed with hypertension, heart or kidney disease, diuretics, and sodium or fluid restrictions.
Must I take collagen before coffee?
No. This sequence helps me stay consistent and delay my first coffee; there is no good evidence that it prevents a cortisalt rise by itself.
Is the protocol suitable during breastfeeding or postpartum recovery?
There is no universal answer. Needs vary, so seek individual advice if you have symptoms, take medication or have additional health considerations.
Sources, methodology and limitations
This article combines my personal protocol, publicly available food-composition data and a selective review of the literature. Personal observations are not clinical evidence. Aleksander’s contribution explains safety boundaries and is not an individual diagnosis or treatment plan.
- Liu D, Zhao H, Xu H, Hu J. Effects of celery on blood pressure, glycaemic and lipid profiles: a systematic review and meta-analysis of RCTs, 2025. The review included nine randomised controlled trials with ten intervention groups and 511 participants. DOI: 10.3389/fnut.2025.1597680.
- USDA FoodData Central: nutrient profile of raw celery.
- National Academies: Dietary Reference Intakes for water and electrolytes. Reference values cover total water from foods and beverages, while individual needs vary.
- Khatri M et al. The effects of collagen peptide supplementation: a systematic review of randomised trials, 2021. DOI: 10.1007/s00726-021-03072-x.
Save this protocol
The Unwind Morning Hydration
- water, lemon and an individually appropriate pinch of salt
- 30–40 g celery stalk in 300–500 ml water
- water with 5 g collagen
Prepare and drink the beverages in the stated sequence. Have coffee after the ritual if this order suits you.
RETREAT EXPERIENCE
Experience the protocols as a connected system
At The Unwind, nutrition, hydration, movement, rest and environment come together in a medically reviewed and individually adapted experience.
Join the waitlist