Intermittent fasting has become one of the most popular strategies for improving metabolic health, supporting fat loss, and enhancing cellular repair.
During a fasting window, the goal is simple: avoid caloric intake so your body can remain in a fasted state. When this happens, insulin levels drop and your body begins switching from glucose metabolism to fat metabolism.
As fasting continues, several beneficial processes may occur:
- increased fat oxidation
- improved insulin sensitivity
- activation of cellular cleanup processes such as autophagy
- stabilization of blood sugar levels
However, fasting doesn't necessarily mean you can only drink plain water. There are actually several beverages that can support hydration, electrolyte balance, and hunger control without disrupting the fasting state.
Below are nine drinks you can enjoy while fasting that may even enhance your fasting experience.
First Things First: Avoid Rookie Mistakes
If you’re practicing intermittent fasting, the most important rule is to avoid calories during your fasting window.
That means no:
- fruit juices
- smoothies
- milk-based drinks
- snacks
- sugary beverages
Once your body enters a fasted state, your metabolism shifts toward using stored fat for energy. Many people also experience a mild state of ketosis as fasting continues.
Interestingly, hunger often decreases after the first day of fasting as the body adapts to using fat as fuel. Many experienced fasters report that there is not a huge difference in hunger between fasting for 24 hours and fasting for longer periods because the body adapts quickly to the absence of calories.
Even so, hydration becomes extremely important while fasting. Certain beverages can help maintain electrolyte balance, reduce hunger, and support energy levels.
1. Pink Himalayan Salt
Sodium is one of the most important electrolytes during fasting.
When insulin levels drop during fasting, the kidneys begin excreting more sodium through urine. This natural process can sometimes lead to symptoms such as:
- fatigue
- headaches
- muscle cramps
- brain fog
- dizziness
Adding a pinch of high-quality salt to water can help restore electrolyte balance.
Pink Himalayan salt contains sodium as well as trace minerals such as potassium, magnesium, and calcium. While these minerals are present in small amounts, they may help support electrolyte balance during longer fasting periods.
Sodium also plays a key role in:
- nerve impulse transmission
- muscle contraction
- fluid balance
- blood pressure regulation
Many people find that simply adding a pinch of salt to water significantly improves their fasting experience.
Psst! Here’s a recipe to make your own drink for fasting 🙂
Homemade Electrolyte Drink for Extended Fasting
2. Spring Water or Mineral Water
Water is the foundation of any successful fast.
However, mineral water can offer additional benefits compared to plain filtered water.
When you fast, the body tends to flush out water and electrolytes more rapidly. Drinking mineral water can help replenish small amounts of naturally occurring minerals such as:
- magnesium
- calcium
- sodium
- potassium
These minerals support hydration and electrolyte balance.
Sparkling mineral water can also help reduce hunger for some people because carbonation increases stomach fullness.
Many fasters enjoy varieties like Perrier or other naturally sourced mineral waters because they provide hydration while delivering trace minerals that support metabolic processes.
For an extra boost, you can add a small pinch of sea salt to mineral water to increase sodium intake.
3. Baking Soda
Baking soda, or sodium bicarbonate, is another unconventional drink some people use during fasting.
Sodium bicarbonate provides sodium, which is often the electrolyte most quickly depleted during fasting.
Some athletes also use sodium bicarbonate to buffer lactic acid during intense exercise, which may reduce muscle fatigue and soreness.
Potential benefits of baking soda water may include:
- digestive support
- temporary relief from acid reflux
- electrolyte support
- improved physical performance in certain contexts
Because baking soda is essentially pure sodium bicarbonate, it may help replenish sodium levels while fasting.
However, moderation is important. Large amounts of sodium bicarbonate can cause gastrointestinal discomfort.
A small amount mixed with water may provide a quick source of sodium during longer fasting periods.
4. Herbal Teas
Herbal teas are one of the most enjoyable beverages during fasting.
Not only do they add flavor without calories, but many herbs also contain beneficial plant compounds.
Some popular fasting-friendly teas include:
Chamomile Tea
Chamomile is traditionally used to support relaxation and improve sleep quality. It also has mild anti-inflammatory properties.
Peppermint Tea
Peppermint tea can help reduce bloating and support digestion. Many people also find that it helps curb appetite.
Jasmine Tea
Jasmine tea contains antioxidants that support metabolic health and immune function.
Green Tea
Green tea contains polyphenols known as catechins, particularly EGCG. These compounds may support fat metabolism and cardiovascular health.
Green tea also contains a small amount of caffeine, which may increase fat oxidation and energy expenditure.
Black Tea
Black tea is rich in polyphenols that may support gut health and heart health.
Most teas contain only 1-5 calories per cup, which is unlikely to significantly disrupt fasting metabolism.
However, avoid teas that include dried fruit or added sugars because these ingredients may introduce carbohydrates that could interrupt fasting benefits.
Learn more about Achieving Your Extended Fasting Goals With Tea.
5. Coffee
Coffee is one of the most popular drinks consumed during intermittent fasting. (I like this one.)
Black coffee contains almost no calories and provides caffeine, which can help:
- increase alertness
- suppress appetite
- enhance fat oxidation
Caffeine stimulates the central nervous system and can temporarily increase metabolic rate.
Coffee also contains antioxidants called polyphenols that may support brain health and reduce oxidative stress.
Many people find that coffee helps them maintain productivity during a fasting window.
However, it's important to drink black coffee only. Adding sugar, cream, or flavored syrups introduces calories that will break a fast.
Even small additions like flavored creamers can stimulate insulin and disrupt the metabolic state associated with fasting.
Moderation is also important. Consuming more than 2-4 cups per day may increase cortisol levels and lead to caffeine tolerance.
Decaffeinated coffee can be a good alternative for those sensitive to caffeine.
What About Bulletproof Coffee While Fasting?
A common question is whether adding butter, coconut oil, or MCT oil to coffee will break a fast.
These fats do not raise blood sugar significantly, which means they may not disrupt ketosis.
However, consuming fat still provides calories.
Even small amounts of calories can potentially interfere with autophagy, the cellular recycling process that fasting may stimulate.
Whether bulletproof coffee is appropriate depends largely on your fasting goals.
If your primary goal is weight loss, adding fat to coffee may help reduce hunger and make fasting easier.
However, if your goal is maximizing cellular repair processes associated with fasting, strict calorie avoidance is usually recommended.
6. Artificial Sweeteners
Artificial sweeteners are a controversial topic when it comes to fasting.
Some sweeteners contain carbohydrates that can spike blood sugar, including:
- maltodextrin
- dextrose
- certain sugar alcohols
These should generally be avoided during fasting.
Natural sweeteners such as stevia do not contain calories and typically do not raise blood glucose.
However, sweetness itself may stimulate insulin in some individuals through a phenomenon known as a cephalic phase insulin response.
In other words, your body may begin preparing for sugar simply because it tastes sweetness.
For this reason, many fasting experts recommend avoiding sweeteners entirely during fasting periods.
7. Rose Water
Rose water is a refreshing drink that has been used for centuries in traditional wellness systems.
It is particularly popular in Ayurvedic traditions, where it is believed to help cool the body and support digestion.
Rose water contains small amounts of beneficial plant compounds and vitamins such as:
- vitamin A
- vitamin C
- vitamin E
Some people enjoy adding a small amount of rose water to water for flavor during fasting.
It may also help reduce the desire to snack because aromatic beverages can create a sense of satisfaction.
8. Hot Morning Elixir
A morning elixir made with warm water, spices, and herbs can be a comforting way to start the day while fasting. This is the sort of drink that I like to begin my day with and sometimes sip on up until my first meal of the day around 10:30am (I mostly practice 18/6 intermittent fasting). It really curbs the hunger pangs if/when they come about. Instead of 1.5 cups of water, I dilute all the ingredients into approximately a half-gallon jug and sip on it cold or at room temperature.
Many people use combinations of:
- cinnamon
- ginger
- apple cider vinegar
- herbal extracts
These ingredients can support digestion and hydration while adding flavor without significant calories.
Click here for the Hot Morning Elixir Recipe
9. Apple Cider Vinegar
Apple cider vinegar (ACV) is another popular beverage during fasting.
ACV contains acetic acid, which may help regulate blood sugar levels and support digestion.
Some research suggests acetic acid may:
- improve insulin sensitivity
- support gut health
- reduce appetite
Apple cider vinegar also contains trace minerals such as potassium.
To drink ACV during fasting, mix 1-2 tablespoons with water.
Drinking it plain can be harsh on tooth enamel and the digestive system, so dilution (with water) is recommended.
ACV can also be useful when breaking a fast because it may stimulate digestive enzyme production.
FAQ: Drinks While Fasting
Small amounts of lemon juice may contain minimal calories, but strict fasters often avoid it because even small amounts of sugar could influence insulin responses.
Black coffee generally does not break a fast because it contains very few calories.
Yes. Electrolytes such as sodium, potassium, and magnesium are often recommended during extended fasting to prevent symptoms like headaches and fatigue.
Helpful article: Complete Guide to Electrolytes for Fasting.
Some may interfere with fasting metabolism depending on the type of sweetener and individual response.
Hydration needs vary, but many people aim for 2-3 liters of fluids per day while fasting.
Fasting doesn't mean you have to suffer through hunger and dehydration.
Choosing the right beverages can make fasting significantly easier while supporting hydration, electrolyte balance, and metabolic health.
Simple drinks like mineral water, herbal tea, coffee, and electrolyte solutions can help you stay energized and comfortable throughout your fasting window.
The key is to focus on calorie-free beverages that support the body's natural fasting physiology rather than disrupting it.
See our Medical Disclaimer
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