Key Takeaways:
- Water Is Your Anchor: Staying consistently hydrated makes fasting feel more manageable and supports your body throughout the day.
- Simple Beats Complicated: Low or zero calorie drinks without added sugar keep your routine steady without the second-guessing.
- Flavor Helps You Follow Through: When your drink actually tastes good, you're far more likely to keep sipping and that consistency is what makes a routine stick.
Intermittent fasting sounds simple until you hit that first stretch of the day and reach for a refreshing beverage. Suddenly, you're second-guessing everything. Can you have coffee? Is sparkling water okay? The list goes on. Sure, plain water does the job, but it's not always the most exciting option, especially when your afternoon slump hits and your water bottle is still half full. That's where the right intermittent fasting drink can help make the whole fasting experience feel less like a grind.
At True Citrus, we believe hydration should feel easy and enjoyable. Our citrus-forward flavors come from purposeful, non-GMO ingredients with zero or low sugar and no artificial sweeteners. After all, a drink that you genuinely want to finish is one that tends to support your goals best.
With that being said, here's everything you need to know about what to drink during your fasting window.
What Can You Drink While Fasting?
This is the question everyone asks first, and the answer is simpler than most people expect. The goal during a fasting window is to stay in a fasted state, generally meaning you're not consuming calories that would trigger a significant metabolic response. That rules out most sweetened drinks and anything with a high caloric content, but it still leaves plenty of good options. The top fasting-friendly drink is, of course, plain water. However, low or zero calorie flavored water packets without added sugar can be a practical upgrade to plain H2O when you need a bit more “oomph” in each sip. The common thread is to keep it straightforward.
Sparkling Water While Fasting: A Bubbly Upgrade
Sparkling water has become a fasting staple for a lot of people, and for good reason. Plain sparkling water is calorie-free and generally considered fasting-friendly, since the bubbles don't affect your fasted state. What it does change is the experience. There's something about carbonation that feels more satisfying than plain still water. It’s slightly more filling and makes you feel like you're having a fun drink rather than just meeting your hydration quota.
If plain sparkling water feels too neutral, you might want to look into how to stay hydrated without drinking water. For example, a zingy, fruit-forward drink mix stirred into a cup of sparkling water can taste just like your favorite sparkling beverage without the artificial sweeteners or high calories that would otherwise interrupt your fast.
Does Coffee Break A Fast?
For those of you who can’t start your mornings without a caffeine hit, black coffee is generally considered fasting-friendly. It's essentially calorie-free and has a long track record of being used alongside fasting routines. For a lot of people, it also makes the morning stretch more manageable. The mild caffeine content helps with focus and takes some of the edge off hunger during those first few hours.
Where it gets complicated is when additions enter the picture. Cream, sugar, flavored syrups and even oat milk can all introduce calories that might potentially shift your body out of a fasted state. If you're keeping your fast strict, black is the way to go. Not everyone loves black coffee, and that's completely fair. If you find it hard to stomach without something in it, a light, bright-tasting drink mix can give you that flavor satisfaction during your fast without the caloric addition that comes with doctoring your coffee (Sciarrillo et al., 2021).
Does Tea Break A Fast?
Unsweetened tea is one of the most fasting-friendly drinks around. Black tea, green tea, white tea and most plain herbal teas are all essentially calorie-free and fit easily into a fasting window. Like coffee, the key is keeping them plain. Adding honey, sugar or milk changes the picture.
Green tea is worth a special mention here. It contains a small amount of caffeine alongside L-Theanine, which some people find produces a calmer, more focused energy than coffee (Boros et al., 2016). If you find black coffee too jarring during a fast, unsweetened green tea is considered a softer alternative that still gives you something warm to sip and look forward to.
Product Spotlight: Make Every Sip A Happy One With True Lemon Curb
Staying on track with a fasting routine is easier when what’s in your cup makes your taste buds dance with each icy cold gulp. True Lemon Curb is a functional drink mix that turns plain water into something bright, fruity and easy to come back to. Plus, it contains a few thoughtful extras that make it a smart between-meal companion. Here's what makes it stand out:
- Citrus-Forward Flavor With Variety: The best drinks for hydration are the ones that keep you coming back for more. Flavor plays a big role in that, especially if plain water tends to get overlooked. Strawberry Fusion, Peach Fusion and Blueberry Fusion bring a fresh, juicy lift to your fasting window. Each sip is slightly tart, pleasantly sweet and super satisfying.
- Purposeful, Non-GMO Ingredients: Each packet includes 5g of prebiotic fiber to help support feelings of fullness, 30mg of caffeine from green tea for a light, gentle boost and 600mg of balanced electrolytes to help support hydration.
- Low Calorie, Zero Sugar: At just 15 calories per packet with sweetness from stevia, you can enjoy guilt-free sips that won’t meaningfully derail your diet. As an added bonus, there are no artificial sweeteners in sight.
- Ready Anytime: These convenient, travel-sized packets are slip easily into a bag, desk drawer, or car console for a fasting-friendly sip whenever you need it most. Just rip one open, pour it into 20–24 oz. of cold water and sip in style.
For those who want to switch things up without going overboard, you can add a low-sugar lemonade mix to your rotation and enjoy the sunny, sweet-tart taste of summer without the hassle of squeezing or cutting fresh fruit.
- Support appetite control
- Helps Gut Health
- Weight management
- Optimized Hydration
- Zero Sugar Solution
Electrolytes While Fasting: Why They Matter
If you've ever felt a little low on energy, lightheaded or just not quite yourself during a fast, electrolytes may be one factor to consider. During fasting periods, changes in eating patterns can also shift how your body handles fluids, and some people notice differences in how they feel when hydration isn’t as balanced.
Electrolytes like sodium and potassium play a role in fluid balance, helping your body make use of the water you drink. For some people, adding a small amount of electrolytes to their routine can help hydration feel more steady, especially when plain water alone doesn’t seem to do the trick. If you choose to include electrolytes while fasting, it’s generally best to keep things simple. Zero or low calorie options without added sugar or artificial sweeteners can fit more easily into most fasting approaches. As always, it comes down to paying attention to how you feel and adjusting your routine in a way that works for you.
Fasting Friendly Drinks: What To Look For
Not every drink that sounds healthy fits into a fasting routine. Labels worth reading carefully:
- Added Sugar: Even small amounts from "healthy" drinks like kombucha or fruit-infused waters can add up. When in doubt, check the nutrition label rather than the front of the bottle.
- Artificial Sweeteners: This one is more nuanced, and it comes down to personal preference. Some people include zero calorie drinks with artificial sweeteners in their fasting routines without issue; others prefer to avoid them entirely.
- Calories From Unexpected Sources: Additions like MCT oil, collagen or protein powder are sometimes added to intermittent fasting drinks. Whether they fit your routine depends on your specific goals and the type of fast you’re following. If you prefer to keep things straightforward, it’s often easier to stick with options that are clearly low or zero calorie drinks for fasting.
The best intermittent fasting drinks are the ones that are delicious enough to support consistency, so hydration becomes part of your routine rather than something you have to remind yourself to do. For example, one of the simple benefits of lemon water is that its bright, refreshing taste often leads to more consistent intake. Whether you stick with plain water or add light flavor with a drink mix, the goal is the same: to make hydration feel easy enough to maintain during a fast without overthinking it.
KNOW?
Your energy levels depend on more than caffeine.
Sleep, hydration, balanced nutrition, and regular movement all play a key role in staying energized.
When Bone Broth Breaks A Fast And When It Doesn’t
Bone broth is one of the more nuanced entries in the fasting conversation. Unlike the other drinks covered here, it does contain calories (typically around 30–50 per cup) along with protein and minerals. Technically, that means it breaks a fast.
That said, many people include it in longer fasting windows or modified fasting approaches because it feels nourishing and takes the edge off hunger in a way that plain water doesn't. The small amount of protein and sodium can also help replace some of what the body loses during an extended fast.
Whether bone broth fits into your routine depends entirely on your approach and goals. If you're following a strict protocol, it probably doesn't belong in your fasting window. If your focus is more on sustainability and building a habit you can maintain, there's room for nuance. Fasting looks different for different people, so the best routine is the one you can stick with!
Final Thoughts
The most effective intermittent fasting drink is the one you'll keep reaching for. Our main advice is to keep it simple. Water, black coffee, unsweetened tea and zero calorie options without added sugar or artificial sweeteners cover most of what you need. Add electrolytes if your energy tends to dip, and add flavor if that's what it takes to stay consistent. A bright, crisp citrus taste can turn plain water from an obligation into something that makes you smile, and that small shift can help make fasting feel a whole lot easier.
Frequently Asked Questions About Intermittent Fasting Drinks
What intermittent fasting drinks can I have without breaking my fast?
Water, black coffee, plain unsweetened tea and sparkling water are the most widely accepted fasting-friendly options. Low calorie drink mixes without added sugar or artificial sweeteners can also work for most people, depending on how strict your fast is.
Does flavored water break a fast?
It depends on the ingredients. Flavored water with low calories, no added sugar and no artificial sweeteners is generally considered fasting-friendly. Always check the nutrition label rather than just the front of the bottle or package.
Does lemon in water break a fast?
A small squeeze of lemon in water is very low in calories and is generally considered acceptable during a fast. It can also make plain water more appealing, which helps with overall hydration if it encourages you to sip more often.
Do electrolytes break a fast?
Most low calorie electrolyte options without added sugar are considered fasting-friendly and might help you feel better during a fast by supporting fluid balance.
How many intermittent fasting drinks should you consume during a fast?
Consistent sipping throughout the day is more useful than hitting a specific number. Rather than waiting until you feel thirsty, keep something nearby that you enjoy drinking.
Can intermittent fasting drink mixes be used during intermittent fasting?
Some can, yes. Look for options that are low or zero calorie, contain no added sugar and use no artificial sweeteners. Always read the ingredients before adding something new to your fasting window.
Can an intermittent fasting drink help you stick to fasting longer?
Yes, having something to sip on may make fasting feel easier and help you stay consistent, especially during longer fasting windows.
Sources:
- Sciarrillo, C. M., Keirns, B. H., Elliott, D. C., & Emerson, S. R. (2021). The effect of black coffee on fasting metabolic markers and an abbreviated fat tolerance test. Clinical nutrition ESPEN, 41, 439–442. https://doi.org/10.1016/j.clnesp.2020.11.020
- Boros, K., Jedlinszki, N., & Csupor, D. (2016). Theanine and Caffeine Content of Infusions Prepared from Commercial Tea Samples. Pharmacognosy magazine, 12(45), 75–79. https://doi.org/10.4103/0973-1296.176061
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