Juice cleanses have become increasingly popular in recent years as a way to detoxify the body and promote weight loss. During a juice cleanse, you consume nothing but fresh fruit and vegetable juices for a set period of time, usually around 3-5 days. While juice cleanses can help remove toxins and improve health, they can also be challenging to get through if you don’t prepare properly.
One of the keys to successfully completing a juice cleanse is staying hydrated. When you’re consuming only liquids, it’s important to drink enough fluids to stay hydrated and prevent side effects like headaches, fatigue and dizziness. But with limited ingredients allowed on a juice cleanse, what can you drink besides just juice?
Water
Water should be your go-to beverage during a juice cleanse. Water helps flush out toxins, prevents dehydration and helps you feel full. Aim to drink at least 8 glasses of water daily while juice cleansing. More if you are exercising. Water helps the fiber in the juices move through your system to remove waste and promotes the clearance of toxins from your kidneys.
Coconut Water
Coconut water makes a great alternative to regular water during a juice cleanse. It contains electrolytes like potassium and magnesium which are depleted during fasting. This helps prevent headaches, muscle cramps and fatigue. The electrolytes in coconut water can help maintain energy levels needed to get through your normal routine while juicing. Coconut water also provides a sweet, refreshing taste without any added sugars.
Herbal Tea
Herbal teas are a good way to add variety and additional health benefits to your juice cleanse. Many herbal teas contain antioxidants and anti-inflammatory properties. Green tea, ginger tea and dandelion tea are all good options. Make sure to avoid adding sugar or sweeteners to your tea during the cleanse. Some herbal teas to consider include:
| Tea | Benefits |
|---|---|
| Green Tea | Contains antioxidants that boost metabolism and fat burning. Provides energy. |
| Ginger Tea | Relieves nausea, upset stomach and bloating. |
| Dandelion Tea | Natural diuretic that relieves water retention and bloating. |
| Peppermint Tea | Aids digestion and reduces gas and cramps. |
Stick to 1-2 cups of herbal tea per day to stay hydrated but avoid overconsumption of caffeine.
Vegetable Broth
Warm, homemade vegetable broth can help provide electrolytes and keep you hydrated on a juice cleanse. Opt for a low-sodium variety to avoid excess bloating or water retention. Be sure to read labels carefully and avoid broths containing additives or preservatives. Vegetable broth can help replenish minerals lost through frequent urination from drinking mainly juices.
You can make your own easy vegetable broth using carrot ends, celery stalks, onion skins and garlic cloves. Simmer in water for 1-2 hours then strain out the vegetables. This will result in a flavorful, mineral-rich broth you can heat up and sip throughout the day.
Detox Water
One way to liven up plain water is by making detox water. Adding fruits and herbs to water not only provides flavor but additional vitamins, antioxidants and anti-inflammatory benefits. Some popular combinations include:
| Detox Water | Ingredients |
|---|---|
| Lemon Cucumber | Lemon + cucumber slices |
| Strawberry Mint | Strawberries + mint leaves |
| Apple Cinnamon | Apple slices + cinnamon stick |
| Orange Blueberry | Orange slices + blueberries |
Refrigerate your detox water for at least 2-3 hours to let the flavors infuse. You can reuse ingredient combinations 2-3 times before needing to change them out. Adding a dash of apple cider vinegar to your detox water can provide additional cleansing benefits.
Bone Broth
Bone broth has become popular on juice cleanses thanks to its concentrated amount of minerals like calcium, phosphorus and magnesium. These essential nutrients can help prevent headaches, leg cramps and other issues caused by mineral deficits while fasting. Look for a high quality, organic bone broth without preservatives or additives.
Drink your broth warmed – this is easier on digestion and more soothing than cold or room temperature broth. Limit intake to 1 cup of bone broth per day as overconsumption can disrupt the cleansing process. Avoid bone broths containing onions or garlic as these strong flavors can trigger digestive issues.
What to Avoid Drinking on a Juice Cleanse
To get the full detox benefits of a juice cleanse, avoid drinking the following beverages:
- Coffee or tea with caffeine – Can be dehydrating and overstimulating
- Alcohol – Stresses the liver which you are trying to detoxify
- Carbonated beverages – Cause bloating and gas
- Dairy milk – Hard to digest when fasting
- Protein shakes or smoothies – Defeats purpose of liquid fasting
- Soda and energy drinks – Contain artificial ingredients and sugar
Drink mainly water and herbal teas,limiting coffee,juice and broth intake to 1-2 servings per day. This ensures you are getting adequate hydration from a variety of beverages that complement, rather than hinder, the juice cleansing process. Aim for at least 64 ounces of total beverage intake each day.
Tips for Staying Hydrated on a Juice Cleanse
Here are some additional tips to prevent dehydration and make sure you are drinking enough fluids during your juice cleanse:
- Drink a large glass of water first thing in the morning
- Carry a water bottle with you to sip throughout the day
- Choose low-sodium vegetable broth to replenish electrolytes
- Drink a cup of herbal tea between juices if craving something warm
- Add lemon, lime, cucumber or mint to water for extra flavor
- Set reminders on your phone to drink water throughout the day
- Pay attention to urine color – it should be light yellow to know you are hydrated
- Drink a glass of water before bed and keep water by your nightstand
- Infuse your water to make “spa water” for added taste
- If you feel dizzy or develop a headache, drink water and slow down
Listen to your body and be aware of signs of dehydration like dark urine, fatigue, constipation or lightheadedness. Increase water intake if you experience these symptoms. With proper hydration, juice cleanses do not have to be miserable experiences. Drinking adequate unsweetened beverages will help you safely cleanse and reset your body.
Sample Hydration Schedule
Here is an example of how you can get enough hydration on a daily juice cleanse:
| Time | Beverage | Amount |
|---|---|---|
| 8 am | Warm lemon water | 12 oz |
| 9 am | Green juice | 8 oz |
| 11 am | Herbal tea | 8 oz |
| 1 pm | Vegetable juice | 8 oz |
| 3 pm | Detox water | 8 oz |
| 5 pm | Fruit juice | 8 oz |
| 7 pm | Coconut water | 8 oz |
| 9 pm | Herbal tea | 8 oz |
This provides a total of 64 oz of hydrating liquids spaced throughout the day plus 24 oz of nourishing juices. Modify this schedule based on your own needs and preferences to stay hydrated. Listen to your body and drink more if you feel thirsty.
The Takeaway
Hydration is critical to completing a juice cleanse without side effects. Drink plenty of water, herbal tea, vegetable broth and electrolyte-rich beverages like coconut water. Avoid caffeine, alcohol, dairy and carbonated drinks. Infuse your water with fruit and herbs for flavor and added benefits. Pay attention to signs of dehydration like headache or dizziness. With adequate fluids from a variety of sources, you can reap the cleansing rewards of a juice fast.
