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Wondering what you can drink while fasting without undoing all your hard work? You’re in the right place.
The right drinks can make a fast so much easier. They keep you hydrated, take the edge off hunger and give you something to enjoy while you wait for your eating window.
In this article, we’re covering what you can and can’t drink, why staying hydrated matters even more while you fast, and five drinks that won’t break your fast.
What you can drink while fasting at a glance
| Drink | Breaks your fast? | Good to know |
|---|---|---|
| Water, still or sparkling | No | Your best choice |
| Black coffee | No | No sugar, milk or creamer |
| Plain tea | No | Green, black or herbal |
| Diet soda | No, technically | Fine now and then, not a daily habit |
| Apple cider vinegar in water | Barely, about 3 calories | Dilute it well |
| Milk, juice, soda, alcohol, broth | Yes | Save for your eating window |
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Can you drink while intermittent fasting?
Yes, and you should. Unless you’re doing a dry fast, where you skip water too, drinking is a normal part of intermittent fasting.
The key is to stick to drinks with no calories, or close to none. These drinks break a fast:
- Alcohol
- Milk and plant milks like almond milk
- Bone broth
- Bulletproof coffee, or coffee with butter or oil
- Fruit juice and smoothies
- Kombucha
- Regular soda
- Coffee or tea with sugar, milk or creamer
As a simple rule, if it has calories, save it for your eating window.
Why fluids matter even more while fasting
When you fast, you can easily drink less than usual without noticing. Here’s why:
- You lose the water in your food. Fruit, vegetables, soups and yogurt all add water to your day. When you’re not eating, that’s gone.
- You miss the drinks that go with meals. Many of us drink most of our fluids at mealtimes.
So it’s worth paying a little more attention to your water while you fast.
The downsides of not drinking enough
Not drinking enough can make a fast feel much harder than it needs to be:
- Brain fog. A review of 33 studies found that losing more than 2% of your body weight in water impaired attention, coordination and decision making.
- Headaches. For some people, especially those who get migraines, not drinking enough can trigger a headache.
- Harder workouts. Exercise simply feels tougher when you’re under hydrated.
- Mistaking thirst for hunger. A glass of water is a good first move when a craving hits.
Now for the good part: five drinks you can enjoy without breaking your fast.
1. Water
Plain water is the simplest, and the best, way to stay hydrated while fasting. It has zero calories and needs no digestion at all.
Sparkling water counts too, and many people find the bubbles more satisfying than still water.
Try this: keep a large water bottle with you and aim to finish it before your eating window opens.
2. Black coffee
Black coffee is fine during a fast, and it can make the morning a lot easier.
It may help with hunger. A review of the research found that caffeine taken 30 minutes to 4 hours before a meal may reduce how much people eat, although the effect of coffee itself was less clear.
It’s good for most people. A large BMJ review found coffee is more likely to benefit health than harm, with the biggest benefits at about three to four cups a day. Pregnant women and those at higher risk of fractures were the exceptions.
Watch the jitters. On an empty stomach, coffee can leave some people feeling anxious or shaky. If that’s you, try tea or decaf instead.
Keep it black: no sugar, milk, cream, butter or coconut oil.
3. Tea
Tea is a wonderful alternative to coffee, with less caffeine and plenty of variety. All of these are fine while fasting, as long as you skip the sugar and milk:
- Black tea
- Green tea
- Hibiscus tea
- Ginger tea
- Rooibos tea
- Echinacea tea
- Peppermint tea
Herbal teas are caffeine free, so they’re perfect for an evening fast. Peppermint and ginger are especially soothing if your stomach feels unsettled.
4. Diet soda
Diet soda won’t technically break your fast. A review of controlled trials found that non calorie sweeteners didn’t raise blood sugar.
But there’s an important catch. In 2023, the World Health Organization advised against using sweeteners to control body weight, because the evidence shows no long term benefit for body fat, and long term use may carry some risks.
So think of diet soda as an occasional treat during a fast, not a daily habit. And if sweet drinks make you crave sweet food, skip them.
5. Apple cider vinegar
Apple cider vinegar has a tiny number of calories, about 3 per tablespoon according to the USDA, so a little in water won’t meaningfully affect your fast.
| Per tablespoon (15 g) | |
|---|---|
| Calories | About 3 |
| Carbs | About 0.1 g |
| Fat | 0 g |
| Protein | 0 g |
Some people find it helps with hunger. In one small study, vinegar taken with a meal lowered blood sugar and insulin and made people feel fuller, and more vinegar meant a bigger effect.
How to take it: mix 1 to 2 tablespoons into a large glass of water, and drink it through a straw to protect your teeth. Never drink it straight. Our guide to whether apple cider vinegar breaks a fast goes into more detail.
Questions people ask
Does lemon water break a fast?
A squeeze of lemon adds only a couple of calories, so most people treat it as fine. A whole glass of lemon juice is a different story.
Can I have a splash of milk in my coffee?
Strictly, it breaks your fast. In practice, a tablespoon is unlikely to make much difference to weight loss. Our 16:8 intermittent fasting guide covers the gray areas.
Does bone broth break a fast?
Yes. It has calories and protein, so save it for your eating window.
How much water should I drink while fasting?
Enough that you rarely feel thirsty and your urine is pale yellow. Sip steadily through the fast rather than drinking a lot at once.
The bottom line
During a typical intermittent fast, you can drink anything with no calories, or close to none.
Water, black coffee and plain tea are your best choices. Diet soda is fine now and then, and a little apple cider vinegar in water is a handy hunger hack. Save milk, juice, soda, alcohol and broth for your eating window.
Happy fasting, and keep that water bottle close!
This article is for general information and is not medical advice. Check with a doctor before fasting if you have diabetes, take medication, are pregnant or breastfeeding, or have a history of disordered eating.
thanks to this healthy liquid hacks. Awesome read 🙂