There are many different types of fasting, from water fasting to the 5:2 diet. As a personal trainer and nutritionist, I have also found that many of my clients benefit from various forms of intermittent fasting. The best type of fasting depends on the person and their goals, but no matter which you choose, understanding the guidelines is important.
Generally, you cannot eat during a fasting period. However, when fasting, what can you drink? Keep reading to fully understand what beverages are and aren’t allowed while fasting, as well as how to stay properly hydrated!
What can you drink when fasting?
When fasting, staying hydrated is essential, and certain beverages are perfectly acceptable without breaking your fast. The best option is plain water—still or sparkling—as it contains no calories or additives that could interrupt your fasting state.
Herbal teas without sweeteners or milk are also excellent choices, providing flavor without calories. Black coffee, as long as it doesn’t contain cream, sugar, or other additives, is generally considered safe and can even help suppress appetite. Some people include drinks with electrolytes, such as mineral water or electrolyte powders without added sugars, to maintain balance, especially during longer fasts.
Feel free to include these beverage options to help support your hydration levels and comfort without triggering insulin or breaking your fast.
What beverages are off limits during a fast?
So, now that you are aware of a few drinks that you can enjoy while fasting, what is off-limits? During fasting periods, certain beverages should be avoided because they contain calories or compounds that can break your fast or trigger insulin release. These include the following:
- Sugary drinks like soda, fruit juices, and energy drinks aren’t allowed due to their high sugar content.
- Milk and plant-based milk alternatives often contain calories and carbohydrates, which can interrupt fasting.
- Flavored waters with added sugars or artificial sweeteners can impact insulin and hunger levels.
- Alcohol is also discouraged, as it interferes with metabolism and can lead to dehydration.
- Sweetened coffee drinks or teas with cream, sugar, or syrups are not suitable during fasting.
If you ever aren’t sure whether a beverage falls into these categories, better safe than sorry — just stick with your water and electrolytes.
How do different drinks affect your fast?
Different drinks affect your fast in various ways depending on their ingredients. Water is neutral and supports fasting by preventing dehydration. Black coffee contains caffeine, which can mildly stimulate metabolism and reduce appetite without breaking the fast. Herbal teas usually have no calories or insulin impact, making them excellent fasting-friendly options. Sparkling water is typically calorie-free and hydrating, but some brands contain additives that might affect digestion or hunger. Electrolyte
In contrast, drinks with calories, sugars, or artificial sweeteners can trigger insulin release, which interrupts your fasting state and can diminish the benefits and purpose of your fast. Even non-nutritive sweeteners can cause an insulin response in some individuals, so their effect can vary. Understanding how each beverage influences your body will help inform your decisions on what to drink to maintain the fast’s effectiveness.
Tips for staying hydrated during fasting periods
- Drink plenty of water throughout the day. Carry a reusable water bottle to remind yourself to stay hydrated.
- Add natural flavor to your water. Slices of lemon, cucumber, or fresh herbs can make plain water more enjoyable without adding calories.
- Include herbal teas and black coffee. These beverages provide variety and hydration without breaking your fast when consumed without additives.
- Use electrolyte supplements when needed. During longer fasts or in hot weather, sugar-free electrolyte powders can help replenish essential minerals like sodium, potassium, and magnesium. Make your electrolyte levels a priority, as the NIH has shared, “High or low levels of electrolytes disrupt normal bodily functions and can lead to life-threatening complications.”
- Sip fluids regularly instead of drinking large amounts at once. This helps maintain steady hydration and prevents discomfort.
- Watch for signs of dehydration. Headaches, fatigue, or dizziness are indicators that you may need to increase your fluid intake.
- Listen to your body’s thirst cues. If you feel thirsty or lightheaded, prioritize drinking fluids immediately to support your fasting safely.
Frequently asked questions
Do you drink anything while fasting?
Yes, you can and should drink while fasting to stay hydrated. Water, black coffee, and herbal tea are the most commonly approved beverages for fasting. These options contain no calories and won’t break your fast. Avoid sugary drinks, milk, and anything with added calories or sweeteners during fasting periods.
What food is allowed during fasting?
During a true fast, no food is allowed, as the goal is to avoid calories and trigger metabolic benefits. However, in modified fasts, small amounts of low-calorie foods, such as bone broth or certain vegetables, may be permitted. Always follow the guidelines specific to your fasting method or health goals.
What is the best drink during fasting?
The best drink during fasting is plain water, as it keeps you hydrated without breaking your fast. Sparkling water, black coffee, and unsweetened herbal tea are also excellent choices. These drinks are calorie-free, help curb hunger, and support energy and focus while maintaining the benefits of your fast.
