What can you drink during intermittent fasting? During a fasting window, you can drink non-caloric fluids like plain water, black coffee, and unsweetened tea. These zero-calorie beverages help keep you hydrated without affecting the metabolic state associated with extended fasting. You should avoid drinks with calories, added sugars, or artificial sweeteners, such as juice, soda, and milk, as they contain macronutrients that will break your fast.
Intermittent fasting is a popular eating pattern that many people explore for a range of personal health goals. Instead of focusing entirely on what you eat, this approach emphasizes when you eat, alternating between dedicated eating and fasting windows. However, navigating the fasting window can sometimes feel confusing, especially when it comes to selecting beverages.
Many everyday drinks contain hidden calories or sweeteners that might interrupt your fasting period. Knowing which liquids to drink while fasting can help you make informed choices during your fasting window and keep your routine on track. In this comprehensive guide, we will look at several drinks that are acceptable to consume during your fast, as well as those you should save for your eating window.
Every fasting experience is personal. What you can comfortably drink during a fasting window depends on your individual approach, health status, and the specific fasting protocol you’re following. Speak with a healthcare provider if you have any specific questions.
Intermittent fasting is an eating pattern that requires abstaining from caloric intake for specific periods (1). That said, which beverages can you actually drink during your fasting periods? To make things simple, there are specific characteristics you can look for.
Here is a quick-reference criteria summary table to help you identify zero calorie drinks and other acceptable options:
| Criteria | Why It Matters | Examples |
|---|---|---|
| Zero Calorie Content | Helps maintain the metabolic state associated with extended fasting. | Plain water, black coffee, plain black tea. |
| No Added Sweeteners | Avoids potential effects on hunger or metabolic state during the fasting window. | Unsweetened green tea, sparkling water. |
| No Dairy or Soy | Avoids introducing proteins and carbohydrates that activate digestion. | Herbal tea, plain water with a lemon squeeze. |
| Non-Alcoholic | Prevents the intake of carbohydrates and calories that break the fasting state. | Mineral water, black coffee. |
| Hydrating | Supports overall fluid balance and helps manage daily comfort. | Still water, plain carbonated water. |
| Appropriate Caffeine | Keeps energy steady without increasing feelings of stress or worry. | One to two cups of black coffee or green tea. |
Here are six critical factors to consider when selecting calorie free drinks that will not disrupt your fast:
Fasting involves abstaining from consuming most foods and certain beverages for a designated period of time. Consuming calorie-rich beverages can cause glucose and insulin levels to rise (2), which may affect the metabolic state associated with extended fasting.
Knowing this, it is highly recommended to opt for no calorie drinks. Water, black coffee, and plain tea are excellent choices that provide hydration without adding any calories to your daily intake.
Many popular drinks contain artificial sweeteners (2). Added sugar consumption will introduce carbohydrates into your system, effectively breaking the fasted state. Many people following IF choose beverages free from added sugars and sweeteners to avoid potential effects on hunger or metabolic state during the fasting window. Sticking to naturally unsweetened options is a practical way to maintain your routine.
Dairy and soy products contain proteins and carbohydrates. When you consume these macronutrients, they activate digestion and disrupt the fasted state. As a result, you should avoid adding milk, cream, cheese, and soy milk to your beverages during fasting periods. If you enjoy a creamy texture in your drinks, save those additions for your designated eating window.
Some alcoholic beverages contain carbohydrates and calories that may break the fasting state. Moreover, excessive alcohol consumption can lead to dehydration (3) and affect sleep patterns in some people (4). Therefore, individuals following an intermittent fasting routine should avoid alcohol entirely during their fasting periods and consume it only in moderation during their eating windows.
Staying hydrated is an essential part of any daily routine, especially when you are fasting. Adequate hydration helps prevent dehydration and supports overall physical comfort (5).
Maintaining fluid balance can also support satiety and help manage hunger cues throughout the day (6). There are several ideal liquids to drink while fasting, such as plain water, sparkling water, and herbal tea.
Many individuals enjoy caffeinated drinks as part of their morning routine. Some people find moderate caffeine consumption fits comfortably within their fasting approach, offering a gentle boost to start the day.
However, excessive caffeine consumption may lead to increased feelings of stress and disrupt sleep patterns for some individuals (7). It is a good practice to monitor your caffeine intake and choose drinks that align with your personal comfort levels.
Read More: 7 Tips For Making The Perfect Cup Of Intermittent Fasting Coffee
Before diving into the specific beverages, here is a master drinks table to help you quickly identify fasting drinks and those you should avoid during your fasting window.
| Drink | Breaks Fast? | Notes |
|---|---|---|
| Plain Water | No | The ultimate hydration choice; calorie-free and essential. |
| Sparkling Water | No | Acceptable if it contains no added flavors or sweeteners. |
| Black Coffee | No | Contains minimal calories; avoid adding milk or sugar. |
| Herbal Tea | No | Excellent caffeine-free option for hydration and comfort. |
| Green Tea | No | Hydrating and rich in naturally occurring compounds. |
| Black Tea | No | A stronger tea option that contains no calories when plain. |
| Lemon Water | No | A small squeeze of fresh lemon adds flavor without breaking the fast. |
| Apple Cider Vinegar in Water | No | One tablespoon diluted in water is generally acceptable. |
| Plain Electrolytes | No | Must be free of added sugars and artificial sweeteners. |
| Diet Soda | Grey Area | Calorie-free, but artificial sweeteners may affect cravings for some people. |
| Sweetened Flavored Water | Yes | Contains added sugars or calories that disrupt the fast. |
| Milk or Cream | Yes | Contains proteins and carbohydrates that activate digestion. |
| Protein Shakes | Yes | Rich in calories and macronutrients; save for the eating window. |
| Alcohol | Yes | High in calories and carbohydrates; causes dehydration. |
| Fruit Juice | Yes | High in natural sugars and calories; disrupts the fasted state. |
Intermittent fasting diets involve limiting food intake during specific hours. However, this eating pattern does not require complete abstinence from all liquids. During your fasting window, here are six drinks that don’t break a fast to help keep you hydrated and comfortable:
Plain water is the absolute best beverage for overall hydration and daily maintenance. It is entirely calorie-free, deeply hydrating (provided electrolyte levels are adequate), and contains no sugar or additives, making it an ideal choice for anyone following an intermittent fasting routine. Still water, mineral water, and sparkling water are all excellent forms of intermittent fasting water.
Consuming adequate amounts of water helps maintain your body’s fluid balance, prevents dehydration, and supports healthy digestion (8). Additionally, drinking enough water is often associated with sustained energy levels and mental clarity throughout the day.
Remember to avoid flavored water, vitamin water, or sweetened water, as they usually contain hidden calories. Distribute your water intake evenly throughout the day to stay comfortably hydrated.
Coffee is a very popular drink that can help maintain alertness during your morning routine (9). Black coffee contains antioxidants and compounds that some research associates with alertness and reduced inflammatory markers (9, 10). Drinking your coffee black provides minimal calories and helps you maintain your fasting state effortlessly.
You must be cautious about adding cream, milk, or sugar to your coffee. These additions will introduce calories and macronutrients that will break the fast. Additionally, excessive coffee can affect sleep patterns and digestive comfort in some people, and may increase feelings of jitteriness or stress. Enjoy it in moderation to experience the benefits without the drawbacks.
Fasting tea is a wonderful option due to its gentle taste and minimal calorie content. Herbal teas, green tea, and black tea contain antioxidants and naturally occurring plant compounds. Some herbal teas have been associated with digestive comfort and relaxation in certain research contexts, making them a soothing addition to your day (11).
To keep your fast intact, you must avoid adding sugar, honey, or other sweeteners to your tea. Enjoying these beverages plain ensures you stay within your fasting parameters. Additionally, be mindful of consuming large amounts of caffeinated teas late in the day to support restful sleep patterns.
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Apple cider vinegar is a unique addition that some people include in their routine. Apple cider vinegar has been the subject of various research studies, though findings are mixed. It’s best regarded as an occasional addition rather than a health solution. It contains minimal calories, so it is generally considered acceptable during a fasting window.
If you decide to include it, always dilute one tablespoon of apple cider vinegar in a large glass of water. Consuming it undiluted can be harsh on tooth enamel and may cause throat or digestive discomfort. Drink it diluted to keep things gentle on your system.
Many people find lemon or lime water a pleasant way to stay hydrated during a fasting window and often wonder ‘Does lemon water break a fast?’ A small squeeze of fresh citrus provides a refreshing flavor without adding a significant number of calories. The citrus fruits contain naturally occurring antioxidants and provide a bright taste that can make drinking water more enjoyable.
Rather than buying commercial lemon or lime juices, which may contain preservatives or hidden sugars, prepare the beverage at home. Simply squeeze one-half of a fresh lemon or lime into a glass of water. This tiny amount of natural juice will not negatively impact your fasting state.
Diet soda is an option that frequently sparks discussion in intermittent fasting communities. Because diet sodas contain artificial sweeteners rather than sugar, they provide a sweet taste without significant amounts of calories . Technically, they do not break the fast from a caloric standpoint.
However, some people find diet soda helps them manage cravings during a fasting window, though individual responses vary. For some, artificial sweeteners may trigger hunger cues or a desire for more sweets. A good approach is to observe how your body responds. If drinking diet soda leads to increased cravings, it may be more practical to stick to plain water or tea.
When considering what to consume during a fast, many people wonder about fasting supplements. Supplements can range from daily vitamins and electrolytes to protein powders, MCT oil, and collagen.
Here is a quick-reference table to help you navigate supplements during a fast:
| Supplement | Likely Breaks Fast? | Notes |
|---|---|---|
| Plain Electrolytes | No | Acceptable if free from calories and artificial sweeteners. |
| Basic Multivitamins | No | Generally acceptable, though some may cause slight stomach discomfort on an empty stomach. |
| Protein Powders | Yes | Contains calories and amino acids that activate digestion. |
| MCT Oil | Yes | Pure fat source that contains high calories. |
| Collagen Peptides | Yes | Contains amino acids that trigger a metabolic response. |
Most approaches consider plain electrolytes (sodium, potassium, magnesium) mixed in water to be perfectly acceptable, provided they do not contain added sugars or flavorings. Similarly, basic, zero-calorie vitamins are generally fine.
However, supplements like protein powders, branched-chain amino acids (BCAAs), MCT oil, and collagen peptides all contain calories or amino acids. Many IF practitioners find that consuming these will trigger a metabolic response and break the fasted state. Therefore, timing these specific supplements for your designated eating window is often the simpler and more practical approach.
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When exploring a fasting diet for women, it is important to consider that individual responses to fasting and certain beverages can vary. Many women find that their comfort levels during a fast fluctuate naturally throughout different phases of their hormonal cycles.
Some research has explored how caffeinated drinks might affect women differently (12). High caffeine intake on an empty stomach may occasionally lead to feelings of jitteriness (9) or digestive discomfort (13). Because of this, staying deeply hydrated with plain water is especially important for women during a fasting window.
Additionally, incorporating a variety of caffeine-free herbal teas can be an excellent strategy. Herbal teas can provide a sense of comfort and warmth, supporting hydration without the potential stimulating effects of caffeine, making the fasting window a more gentle experience.
The post-fast period is your designated eating window, which provides an opportunity to nourish your body with essential macronutrients and hydration.
Here are some healthy, nutrient-dense beverages recommended for consumption after breaking a fast. Note that consuming these beverages during your fasting window will break your fast and should be avoided until it is time to eat.
Smoothies are an excellent and convenient way to consume a variety of nutrients in one simple serving. You can easily blend fruits, vegetables, protein sources, and healthy fats based on your personal preferences. Creating a balanced smoothie can be a very satisfying way to transition into your eating window.
Kefir is a fermented dairy product well-known for containing live cultures (18). Non-dairy alternatives, such as coconut kefir and water kefir, are also widely available for those who prefer to avoid dairy. Incorporating fermented foods into your eating window can be a great way to introduce variety to your routine.
Kefir is often enjoyed for its tangy flavor and its role in providing healthy bacteria (18). For those who can comfortably tolerate dairy, standard low-fat milk and yogurt can also provide similar nutritional components when fermented.
Green juices are highly nutrient-dense beverages that provide a concentrated source of vitamins and minerals. Because they lack the fiber found in whole vegetables, they deliver nutrients quickly to the body. Here are some popular ingredients for green juices:
Coconut water is a refreshing drink that provides naturally occurring electrolytes, such as potassium (22). It is often enjoyed as a way to replenish hydration after a taxing workout or a long day.
Coconut water is low in calories compared to most commercial sports drinks. It is highly hydrating and offers a slightly sweet, nutty flavor that makes it an enjoyable beverage during your eating window.
Enjoying tea during your eating window allows you to explore flavors and additions that you avoided while fasting. You can now add a splash of milk, a teaspoon of honey, or enjoy more robust blends.
Bone broth is a savory, nutrient-dense drink made by simmering animal bones and connective tissues. It is often consumed for its rich flavor and comforting qualities.
Bone broth contains collagen and amino acids that some research has explored in relation to skin and joint health (24).
Making it at home using traditional stove-top methods or a slow cooker allows you to customize the flavor by adding your favorite vegetables and herbs.
Vegetable broth is a tasty, savory drink that is packed with vitamins and minerals extracted from plant sources. It is an excellent, light option for beginning your eating window.
Some of the best vegetables for making a flavorful vegetable broth include celery, onions, carrots, garlic, and mushrooms. While store-bought broths offer convenience, simmering your own at home ensures you control the ingredients and the sodium levels.
Kombucha is a fermented tea beverage that has gained massive popularity in recent years due to its unique, tangy flavor profile. It is created through a fermentation process that produces live cultures (25).
When purchasing kombucha to enjoy during your eating window, look for an organic and unpasteurized variety. Additionally, always check the label for the sugar content, as some commercial kombucha brands can be quite high in added sugars.
While intermittent fasting focuses heavily on when you eat, what you consume is just as important. Some drinks that don’t break a fast are great, but others can adversely affect your routine. Here are some of the worst beverages to consume during intermittent fasting:
Drinks like traditional soda, commercial fruit juices, and heavily sweetened energy drinks are packed with added sugar and empty calories. Consuming these drinks during your fasting window will immediately disrupt your fast by introducing a large amount of carbohydrates into your system. Even during your eating window, they offer very little nutritional value.
Alcohol is high in calories and can easily cause dehydration (3). When consumed during fasting periods, alcohol completely breaks the fasted state. Furthermore, alcohol intake on an empty stomach can affect your physical comfort and disrupt your daily routine. It should be reserved strictly for the eating window and consumed only in moderation.
Milkshakes and slushies are extremely high in sugar, syrups, and calories. Consuming these beverages during intermittent fasting will introduce a massive wave of glucose into your system, definitively breaking your fast. If you choose to enjoy them, they should be regarded as an occasional dessert during your designated eating hours.
While plain black coffee is acceptable during intermittent fasting, sweetened coffee drinks are not. Beverages like frappuccinos, flavored lattes, and cappuccinos often contain milk, heavy syrups, and added sugars. These ingredients increase your calorie intake and will disrupt your fast. If you love flavored coffee, enjoy it after you have officially broken your fast.
While protein shakes can be a practical part of a balanced diet, protein shakes contain calories and macronutrients that will break the fasted state. Because they trigger a digestive and metabolic response, you must reserve them for the eating window. They are an excellent way to refuel, but they have no place in the fasting period itself.
Read More: Intermittent Fasting Exercise For Safe Weight Loss And Muscle Preservation
Consuming calorie-dense or heavily sweetened beverages during your fasting window can lead to several unintended outcomes. Here is what can happen if you drink non-recommended beverages:
Increased cravings: Sweetened drinks, even those with artificial sweeteners, may trigger hunger cues and make it much more difficult to comfortably complete your fasting window.
Most IF approaches consider beverages with 10 calories or fewer to be in a grey area. Technically, any calories can affect the fasted state, but very small amounts (under 50 calories) are unlikely to produce a significant insulin or metabolic response for most people.
Strict IF protocols consider only zero-calorie drinks acceptable to ensure the fast remains entirely uninterrupted. However, some more flexible approaches allow for a tiny threshold if it helps individuals adhere to their overall routine.
Plain water with a squeeze of fresh lemon contains very few calories—typically 2-5 per squeeze—and is generally considered acceptable by most IF approaches. There is a distinct difference between squeezing a small wedge of fresh lemon into your water versus drinking commercial lemonade or bottled lemon juice, which often contain added sugars and higher calories. Most IF approaches consider a splash of fresh citrus a gentle way to add flavor without disrupting the fast, though individual protocols may vary.
Plain black coffee with no added milk, sugar, cream, or sweeteners is generally considered acceptable during a fasting window by most IF approaches. It contains minimal calories and does not produce a significant insulin response for most people. The key is to ensure the coffee remains entirely plain, as any caloric additions will shift the body out of the fasted state.
Yes, plain sparkling or carbonated water with no added flavorings, sweeteners, or calories is generally considered acceptable during a fasting window. Flavored sparkling waters with natural extracts and zero calories are also typically considered acceptable by most approaches. They provide a refreshing alternative to still water and can help support hydration without introducing any macronutrients.
Water is the most universally accepted drink during a fast and the most important for daily hydration (8). Beyond plain water, plain black coffee, unsweetened herbal or green tea, and plain sparkling water are the most widely accepted options. These beverages contain zero calories and help maintain comfort and fluid balance during the fasting period.
Yes, unsweetened herbal, green, and black tea are all generally considered acceptable during a fasting window. They contain minimal calories and absolutely no sugar, making them excellent choices for hydration and comfort. You must avoid adding any milk, cream, honey, or artificial sweeteners to your tea during the fast, saving those additions for your designated eating window.
Diet sodas are calorie-free, so they technically do not break the fasted state from a caloric perspective. However, some research suggests artificial sweeteners may affect insulin response in some individuals (27). Because the sweet taste can sometimes trigger cravings, most strict IF approaches recommend sticking to plain water, black coffee, or unsweetened tea to keep the fasting window as simple and comfortable as possible.
Paying close attention to what you can drink during intermittent fasting is an essential part of maintaining your routine. Avoiding sugary, caloric, and artificially sweetened drinks is highly recommended during your fasting hours. Sticking to zero-calorie options like plain water, black coffee, and unsweetened tea will help keep you comfortably hydrated without affecting your fast. Once your eating window begins, you can enjoy a wider variety of nourishing beverages to complement your meals.
Every fasting experience is personal. What you can comfortably drink during a fasting window depends on your individual approach, health status, and the specific fasting protocol you’re following. Speak with a healthcare provider if you have any specific questions.
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