Intermittent fasting has become an increasingly popular health and weight loss strategy. During fasting periods, no food is consumed, but beverages are allowed. Choosing the right fluids is important to get the most out of your fast.
Water
Water should be your primary beverage during both eating and fasting periods. Water has no calories, carbs, fat or protein and has many benefits:
- Keeps you hydrated
- Promotes satiety and curbs appetite
- Boosts metabolism
- Flushes out toxins
- Lowers blood pressure
Aim for 2-3 liters of water per day. Add some lemon, lime, cucumber or mint to give plain water some flavor.
Coffee and Tea
Coffee and tea are allowed during fasting periods. They provide antioxidants and other health benefits.
Coffee contains antioxidants and caffeine. Caffeine may enhance the effects of fasting by:
- Increasing metabolism and fat burning
- Suppressing appetite
- Increasing alertness and focus
However, some people are sensitive to the effects of caffeine. Excess intake can lead to jitteriness, insomnia, anxiety, and digestive issues. Limit coffee to 1-2 cups per day.
Tea also provides antioxidants without the stimulatory effect of coffee:
- Green tea has EGCG and L-theanine, which may aid weight loss and brain function.
- Black tea contains polyphenols that protect the heart and gut.
- Herbal teas like peppermint may reduce hunger and settle the stomach.
Drink tea plain or add some lemon. Avoid adding milk, cream or sweeteners like sugar or honey during a fast.
Apple Cider Vinegar Drinks
Adding 1-2 tablespoons of apple cider vinegar (ACV) to water is a popular fasting beverage. ACV may:
- Improve insulin sensitivity
- Boost metabolism
- Decrease belly fat
- Lower blood sugar and cholesterol
You can mix ACV with plain or sparkling water. To improve the flavor, add a bit of lemon juice.
Bone Broth
Bone broth is very low in calories while providing protein and nutrients. It may also promote gut healing and fight inflammation.
Sip on plain bone broth or use it as a base for soups or stews. Limit intake to 1-2 cups per day to keep calories very low.
Electrolyte Beverages
When fasting, especially for longer periods, rehydrating and replenishing electrolytes is important. Electrolytes are minerals that play essential roles like:
- Balancing fluid levels
- Nerve transmission
- Muscle function
The main electrolytes are sodium, potassium, magnesium and calcium. You can make your own electrolyte drinks or use commercial products.
Here is a recipe for a homemade electrolyte drink:
| Ingredient | Amount |
|---|---|
| Water | 2 liters |
| Sea salt | 1/2 tsp |
| Lite salt | 1/4 tsp |
| Magnesium citrate powder | 300 mg |
| Fresh lemon juice | 1 tbsp |
This provides a balance of sodium, potassium, magnesium and electrolytes. You can sip this drink throughout the day while fasting.
Intermittent Fasting Beverages to Avoid
Some beverages may interfere with the benefits of intermittent fasting. Avoid the following:
- Fruit juice – High in sugar and calories. Small amounts of lemon or lime juice are ok.
- Milk – Contains protein, carbs and calories.
- Alcohol – Provides empty calories without nutrition.
- Sweetened drinks – Sodas, sweet tea, and other sugary drinks spike blood sugar.
- Caloric specialty drinks – Lattes, frappuccinos, sports drinks, vitamin waters.
Tips for Drinking While Fasting
Here are some tips to get the most out of your fasting beverages:
- Drink water consistently through the day to stay hydrated.
- Begin each morning with a glass of water with lemon.
- Consume most of your fluids unsweetened and without added cream/milk.
- Flavor your water with cucumber, mint, lime or electrolyte mixes.
- Aim for at least 2-3 liters of total fluids daily.
- Listen to your body – increase fluids if feeling dehydrated.
- Don’t guzzle a day’s worth of water at once – spread it out.
- Sip slowly rather than gulping your drinks.
- Avoid excessive caffeine, which can cause dehydration.
- If fasting for 24+ hours, drink electrolytes to replenish minerals.
Sample Fasting Drink Schedule
Here is a sample schedule for getting the right fluids throughout your fasting window:
| Time | Beverage |
|---|---|
| 8 AM | 16 oz water with lemon |
| 10 AM | 8 oz unsweetened tea |
| 12 PM | 16 oz water with 1 tbsp apple cider vinegar |
| 2 PM | 8 oz unsweetened coffee |
| 4 PM | 16 oz water with lime |
| 6 PM | 8 oz homemade electrolyte drink |
This provides variety throughout the day while optimizing hydration and health.
Conclusion
Hydration is key during intermittent fasting. Focus on unsweetened, low-calorie beverages like water, coffee, tea and apple cider vinegar drinks. Bone broth and electrolytes can also help replenish nutrients. Avoid high calorie drinks like fruit juices, alcohol and sweetened beverages. Drink consistently through the day to stay energized and get the most from your fast. Proper hydration will help you power through your fasting windows and reach your health goals.
