What Drinks Can You Have While Intermittent Fasting? A 2026 Guide

Intermittent fasting is gaining popularity as a flexible approach to weight management and improved health, but a common question remains: what drinks can you have while intermittent fasting? Knowing which beverages to consume during your fasting windows is crucial to reap all the amazing health benefits without unintentionally breaking your fast. This comprehensive guide will walk you through the best drinks to stay hydrated, curb your hunger, and keep your fast on track, ensuring you get the most from your fasting routine.

Understanding Intermittent Fasting and What Breaks a Fast

Intermittent fasting (IF) focuses primarily on when you eat rather than what you eat, alternating between fasting and eating windows. Breaking a fast occurs when you consume calories or substances that trigger metabolic responses, particularly insulin spikes. That’s why drinks while intermittent fasting are generally limited to non-caloric or very low-calorie beverages during fasting periods. Different IF methods - like time-restricted eating, alternate-day fasting, or 5:2 fasting - may have slight variations in allowed drinks, but the core principle remains to avoid calories and maintain fasting ketosis.

Why Staying Hydrated During Intermittent Fasting Matters

Hydration is essential during fasting, supporting vital bodily functions and helping you maintain energy levels. When hydration options become limited, it's tough to stay hydrated, which can lead to fatigue, dizziness, or headaches. Drinking enough water and non-caloric beverages can also help manage hunger pangs, making fasting windows more comfortable. Following daily fluid recommendations ensures your body stays balanced throughout fasting days.

Water: The Essential Drink During Fasting Windows

Water is your best friend during fasting. It contains zero calories, so it won’t interfere with your fast or diminish the health benefits of fasting. You can enjoy plain water or add small amounts of lemon or cucumber slices for subtle flavor without breaking your fast. For those who experience electrolyte imbalance during extended fasting, electrolyte-enhanced water with no added sugars or sweeteners is a helpful option to maintain hydration and support electrolyte replenishing naturally.

Black Coffee: A Popular and Beneficial Choice

Black coffee is a staple for many who practice intermittent fasting due to its zero calorie content and minimal impact on insulin and glucose levels. Drinking black unsweetened coffee helps curb your hunger and can even suppress appetite, making fasting windows easier to manage. Additionally, black coffee delivers beneficial antioxidants, contributing to overall health. Be cautious to avoid adding milk, cream, sugar, or artificial sweeteners as these break the fast. For variety, spices like cinnamon can be added without adding calories, enhancing flavor without compromising your metabolic fast.

Unsweetened Tea: Variety and Health Benefits

Unsweetened tea, including black, green, and herbal varieties, offers flavorful hydration with very few calories. These teas contain beneficial antioxidants and can improve gut health during fasting periods. Avoid adding milk, cream, or sweeteners to keep your fast intact. Unsweetened tea is versatile - you can enjoy it hot or iced, and adding a small amount of lemon can refresh your beverage without breaking your fast or adding calories. As a mild caffeine source, tea can also boost energy and aid in managing hunger.

Zero-Calorie and Sparkling Water Beverages

Zero-calorie beverages, especially unsweetened sparkling water, provide a refreshing alternative during fasting windows. Sparkling water is excellent for those who find plain water monotonous and can help curb hunger cravings with its bubbly texture. However, beware of artificial sweeteners in some flavored sparkling waters; they may trigger insulin response or increase hunger, disrupting your fast. Opt for natural sparkling waters without additives to keep your hydration interesting and your fast on track.

Apple Cider Vinegar and Its Role During Fasting

Drinking diluted apple cider vinegar typically 1 to 2 tablespoons mixed with water - is generally safe during fasting as it contains very few calories. Many find that apple cider vinegar helps boost digestive health and stabilize blood sugar levels during fasting periods. Some fasting practitioners use it to curb hunger pangs effectively. It’s important to start with small amounts and never consume vinegar undiluted to protect your teeth and digestive system.

Bone Broth: A Low-Calorie Option for Extended Fasts

Bone broth offers a unique low-calorie beverage option during longer fasting periods. Rich in protein, vitamins, and minerals, it can support your body’s nutrient needs on fasting days. To keep the fast metabolically active, monitor the portion size and aim to stay under about 50 calories per serving. Choose bone broths with minimal additives and preservatives to get the most health benefits while avoiding unintended calorie consumption.

Drinks to Avoid During Intermittent Fasting

Several beverages can break your fast and should be avoided during fasting windows. Sugary drinks, fruit and vegetable juices, milk, milk substitutes, and alcohol are high in calories or sugars that trigger insulin responses, ending your fast prematurely. Artificial sweeteners may also negatively impact hunger and insulin levels despite having few or no calories. Alcohol further complicates fasting by dehydrating the body and interfering with blood sugar balance and beneficial gut bacteria. Similarly, sweetened teas and premade beverages often contain hidden sugars and additives that disrupt fasting benefits.

Can Small Amounts of Milk or Sweeteners Break a Fast?

Generally, any calories - whether from milk, cream, or sweeteners - will break a fast. Some evidence suggests very small amounts of milk in coffee or tea might not noticeably spike blood glucose for certain individuals, but this varies widely. Artificial sweeteners, even when calorie-free, can affect insulin or increase hunger for some people. To maintain maximal fasting benefits, it’s best to avoid milk and sweeteners entirely during fasting periods.

How to Use Drinks to Manage Hunger and Stay on Track

Using no-calorie beverages strategically can help manage hunger and make fasting windows more comfortable. Sip drinks like water, black coffee, or unsweetened tea slowly and regularly to stay hydrated and curb your hunger. The caffeine in coffee and tea offers added appetite suppression benefits. Always pay attention to your body’s signals and adjust your drink intake to support your fasting experience effectively.

How to Speed Up Weight Loss While Intermittent Fasting

Maintaining zero-calorie intake during fasting periods maximizes fat-burning and metabolic fast effects. Drinks like black coffee and green tea provide mild metabolic boosts, helping to speed weight loss when combined with IF. Pair your fasting routine with a healthy, varied diet rich in fresh ingredients during eating windows to see the best results. Consistency and tuning into your body’s needs are key - avoid extreme calorie restriction or relying on fad beverages that can disrupt your progress.

Frequently Asked Questions About Drinks and Intermittent Fasting

What can you drink during intermittent fasting? Stick to zero-calorie beverages such as water, black coffee, unsweetened tea, and diluted apple cider vinegar to maintain your fast.
Which drink doesn't break intermittent fasting? Water, black coffee, and unsweetened tea are the safest choices that won’t break your fast.
Why are doctors against intermittent fasting? While many see benefits, doctors caution that IF isn’t suitable for everyone and personalization is important, especially for those with certain health conditions or nutritional needs.
How can I speed up weight loss on intermittent fasting? Maximize weight loss by keeping calorie consumption to zero during fasting, using metabolism-boosting drinks like black coffee and green tea, and maintaining healthy eating during eating windows.
Always consult healthcare professionals before starting intermittent fasting, especially when planning to include supplements or special drinks.