Staying hydrated is one of the most important parts of intermittent fasting, but many beginners are unsure which drinks are safe and which can break a fast. From water to coffee and herbal teas, choosing the right beverages can help you feel energized, curb hunger, and get the most benefits from your fasting schedule. In this post, we’ll cover everything you need to know about intermittent fasting drinks and how to stay hydrated without interrupting your fast.
Water: The Ultimate Fasting Drink
Water is the most important drink during intermittent fasting. It keeps you hydrated, helps control hunger, and supports overall energy levels. Drinking enough water can also reduce fatigue, headaches, and cravings, making fasting much easier.
Hydration Tips
| Tip | Details |
|---|---|
| Drink regularly | Sip water throughout the day, not just when thirsty |
| Add natural flavor | Use slices of lemon, cucumber, or mint for taste without calories |
| Track intake | Aim for at least 2–3 liters per day, depending on body size and activity |
| Cold vs. room temp | Both are fine — choose what feels best for digestion and comfort |
💡 Pro Tip: Start your morning with a glass of water before your first fasting drink to jumpstart hydration.
Coffee and Tea During Fasting
Coffee and tea are popular fasting drinks because they are low in calories and can help curb hunger. Choosing the right type and preparation is key to staying in a fasted state.
What’s Allowed
- Black coffee (no sugar, milk, or cream)
- Green, black, or white tea (unsweetened)
- Herbal teas (caffeine-free, without added fruit juices or sweeteners)
What Breaks a Fast
- Coffee or tea with milk, cream, sugar, or flavored syrups
- Sweetened herbal teas or instant tea mixes
- Any beverage with calories, including flavored lattes or cappuccinos
Tips for Coffee & Tea During Fasting
- Drink moderate amounts — too much caffeine can cause jitters or dehydration.
- Avoid adding sweeteners or non-caloric artificial flavors if your goal is strict fasting benefits.
- Time your coffee strategically to support energy and focus during fasting hours.
Other Drinks That Are Safe
In addition to water, coffee, and tea, several other beverages are safe to enjoy during intermittent fasting. These drinks help you stay hydrated, curb hunger, and maintain energy without breaking your fast.
Safe Options
- Sparkling water – plain or naturally flavored without sugar
- Herbal teas – caffeine-free and unsweetened
- Broths – clear chicken, beef, or vegetable broth with solids strained out; low-calorie and fast-friendly
- Light soups – homemade, clear soups with minimal ingredients; avoid starchy or creamy additions
- Electrolyte drinks – sugar-free versions for hydration during longer fasts
Tips for Safe Drinks
- Stick to drinks with 0–5 calories per serving to avoid breaking your fast
- Avoid sweetened, creamy, or thickened versions
- Rotate beverages to prevent monotony and encourage consistent hydration
Even though vegetable broth is made from vegetables, the strained liquid alone is considered fast-friendly because it contains minimal calories and carbs.
Drinks That Break Your Fast
While staying hydrated is important during intermittent fasting, not all beverages are safe. Consuming drinks with sugar, calories, or cream can break your fast and reduce the benefits.
Common Drinks That Break a Fast
| Drink | Why It Breaks Your Fast | Notes |
|---|---|---|
| Coffee with milk or cream | Adds calories and carbs | Even small amounts can trigger an insulin response |
| Sweetened tea or herbal tea | Sugar content interrupts fasting | Opt for unsweetened versions instead |
| Juice (fruit or vegetable) | High in sugar and calories | Natural juices still break a fast |
| Soft drinks/soda | Sugar and carbonation spike insulin | Diet soda may still affect gut and cravings |
| Alcohol | Contains calories and can affect metabolism | Avoid during fasting windows |
💡 Tip: Always check labels and stick to drinks that are 0–5 calories per serving for strict fasting benefits.
Understanding which beverages are safe during intermittent fasting is supported by research and expert guidance. Studies show that consuming only low- or zero-calorie drinks like water, black coffee, and herbal teas helps maintain the fasted state and maximize health benefits (Harvard Health). Conversely, drinks with sugar, milk, or other calories can trigger an insulin response and break the fast (Mayo Clinic).
FAQ – Intermittent Fasting Drinks
1. Can I add milk or cream to my coffee while fasting?
No — adding milk, cream, or sugar to coffee introduces calories and carbs, which can break your fast. Stick to black coffee or unsweetened herbal teas to stay in a fasted state.
2. Are diet sodas allowed during intermittent fasting?
While diet sodas are low-calorie, some artificial sweeteners may trigger insulin responses or cravings in sensitive individuals. Water, sparkling water, or unsweetened teas are safer options.
3. Can I drink vegetable or chicken broth during fasting?
Yes — clear broths like chicken, beef, or strained vegetable broth are low-calorie and generally safe. Avoid thick, creamy, or starchy soups that can break your fast.
4. How much water should I drink while fasting?
Aim for 2–3 liters per day, adjusting for body size and activity. Sipping water consistently throughout your fasting window helps reduce hunger and maintain energy.
5. Does tea break a fast?
Unsweetened black, green, or herbal teas do not break a fast. Avoid sweetened teas or blends with added juice or flavors.
