Fasting is one of the world’s most popular health trends thanks to powerful benefits like reduced inflammation, cellular renewal, weight loss, and longevity. Unlike conventional diets, with fasting it’s not so much about what you eat, as when you eat. This leads many people to wonder what you can drink during intermittent fasting periods when not eating.
Fasting Drinks
Here’s a shortlist of drinks you can drink while fasting:
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Water
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Mineral Water
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Sparkling water
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Coffee (no sugar, milk, or other additives)
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Tea (green or black. No milk, or other additives)
Can I Drink Water During My Fasting Window?
Often people new to fasting are confused about whether you can drink water during fasting periods. The short answer is, yes! You can and should drink plenty of water during fasting.
Water may also help you lose weight. As you hydrate yourself, your body’s rate of metabolism increases.
Drinking water is also essential for regulating your body temperature, keeping joints lubricated, preventing infections, delivering nutrients to cells, and keeping your organs functioning properly.
True mineral water contains electrolytes. These charged particles are responsible for many essential processes in the body . They conduct nervous system impulses, contract muscles, keep you hydrated and regulate your body’s pH levels [1].
Since mineral water manufacturers obtain their water at the source, it contains natural minerals and trace elements that cannot be found in distilled or tap water. Common minerals include sodium, potassium, magnesium, and calcium.
If you use filtered tap water such as Reverse Osmosis, like I do, then you will need to add electrolytes to your water.
Sparkling Water
Sparkling water is simply carbonated water. That means that it only contains carbon dioxide gas and zero calories. Some varieties also contain sodium.
It’s worth noting that sparkling water is slightly acidic leading to fears that it could reduce bone density and affect tooth enamel. Some people find sparkling water causes bloating.
Coffee
Many people find that coffee is an excellent drink while fasting as it gives them an energy boost especially if exercising during their fasting window.
Coffee also contains some nutrients such as vitamin B2, vitamin B5, and vitamin B3, manganese, and potassium.
Coffee can be a great fasting drink, and may offer many health benefits. However, coffee can be hard on an empty stomach especially if you have gut inflammation.
Can I have coffee with milk or MCT oil during a fast?
This depends on how strictly you’re practicing fasting as technically this will break a fast.
If you have a lot of weight to lose, you may want to be stricter and stick with black coffee only on your fast. Some people swear by bulletproof coffee (coffee with added MCT oil or coconut oil) as it keeps them full until their next meal and helps with mental alertness but it is breaking a fast.
Tea
Tea is another good drink to have during fasting. Tea may improve the effectiveness of your fast by maintaining gut health while also increasing your feelings of fullness to help you get through the fast.
Studies have shown that some teas–especially green tea–may be anticarcinogenic while reducing the likelihood of heart disease, diabetes [10][11][12].
Since tea contains less caffeine than coffee, it is a good alternative for people sensitive to caffeine. However, you need to make sure to have your tea without any artificial sweeteners or milk as these can break your fast. [15]
Lemon Water?
This one is a bit controversial. Some people allow for lemon water when fasting, however, fasting means consuming zero calories. A cup of water with half the juice of a lemon has 6 calories [2].
Though an extremely low-calorie drink, most fasting purists abstain and recommend others do so as well.
What Can You Drink During Intermittent Fasting: The Takeaway
The best drink during intermittent fasting is mineral water, unsweetened tea, and black coffee.
Avoid all liquids from fruit or with added sugars or artificial sugars and any milks or fats as these will interrupt your fasted state.
