What to drink if you practice intermittent fasting

Intermittent fasting is becoming an increasingly popular practice not only to control weight, but also to improve energy, give your digestion a rest, and feel lighter. One of the most common questions when starting is: what can I drink without breaking intermittent fasting?

You don’t need to spend hours without drinking anything. In fact, drinking liquids is important to avoid headaches, tiredness, or feelings of hunger.

Here I explain clearly and simply what you can drink during fasting, which drinks are better saved for your eating window, and how to maintain good hydration.

What drinks you can have during fasting

During fasting, the idea is to avoid consuming calories. That is, nothing that provides energy or activates digestion. But that doesn’t mean you can only drink water. There are more options, all very easy to include in your routine.

Zero-calorie options that don’t break your fast

You can drink these beverages with complete peace of mind, as they don’t provide calories or affect fasting.

Sparkling water (no added flavors)

It may seem obvious, but sparkling water is a good alternative if you struggle to drink regular water. As long as it has no aromas, sugars, or sweeteners, it’s totally valid. Many people find it helps reduce the urge to “snack on something.” Also, drinking water on an empty stomach is highly beneficial, whether you are intermittent fasting or not.

Black coffee

Coffee without milk or sugar also doesn’t break your fast. You can drink it hot, cold, or as an Americano. Just avoid adding milk, plant-based drinks, or sweeteners, because those do break the fast.

Tea or unsweetened herbal infusions

Green tea, black tea, mint, chamomile… all are fine as long as they don’t contain sugar or additives. They’re a great option to make fasting hours more manageable. Plus, with our tumblers you can easily take these drinks from home to work.

Lemon water

This point creates a lot of doubt, but the simple answer is: yes, you can drink lemon water without breaking your fast.

That said, we’re talking about a small amount for flavor, not a whole squeezed lemon juice.

Drinks you can include during your eating window

Once your eating window opens (when you can eat), you can include other drinks that contain calories or provide energy. This is when your body replenishes fluids, vitamins, and minerals after several hours without ingesting anything.

Water with electrolytes

When you go several hours without eating, your body also loses minerals. That’s why once you break your fast, it’s a good idea to drink water with electrolytes: sodium, potassium, or magnesium, which help prevent fatigue or dizziness.

You can get them through specific sugar-free drinks or even with a glass of water with a pinch of salt and a few drops of lemon.

Infusions with fruit, honey, or ginger

Not during fasting, but during eating hours you can add flavor or calories without a problem. They’re light and gentle, perfect to pair with meals if you don’t feel like drinking something cold.

Milk or plant-based drinks

All of these drinks contain calories, but they can easily be part of your eating window: cow’s milk, oat, almond, coconut…

You can drink them on their own, in coffee, or in a smoothie.

Natural juices

In moderation, natural juices are a good source of vitamins, although they also contain natural sugar. That’s why they are recommended only during eating hours, not while fasting. 

And to take all these beverages with you wherever you go, helping you stay consistent with your effort, we recommend our stainless steel thermal bottles.

What to drink to maintain hydration and electrolytes

Intermittent fasting only works well if you stay hydrated. If you don’t drink enough, you may experience headaches, tiredness, dizziness, or irritability. To avoid this, the ideal is:

• Drink water consistently, not only when you’re thirsty.
• Replenish minerals during your eating window.
• Use gentle herbal infusions if you struggle to drink water.
• Always keep a reusable bottle on hand to take with you.

Here are some easy ideas to make fasting more manageable:

• Start your day with a glass of water.
• Always keep a bottle at hand.
• Don’t overuse coffee to “kill hunger.”
• If you feel a bit tired, try sparkling water.
• When you break your fast, focus on hydrating first before eating.

Intermittent fasting doesn’t have to be complicated. By knowing what to drink and what to avoid, you’ve already done a big part of the work. During fasting hours, prioritize water, black coffee, tea, and unsweetened infusions. And during your eating window, replenish electrolytes, vitamins, and energy with nutritious drinks.