Intermittent Fasting Drink Guide: Stay Hydrated and Energized

Intermittent fasting can be tough, especially when you’re craving something flavorful. The good news? You can enjoy tasty drinks that won’t break your fast and delicious options for your eating window. Let’s explore the best drinks to keep you satisfied, hydrated, and on track.

What Breaks a Fast?

Before we dive into recipes, here’s what you need to know:

During Your Fasting Window:

• Keep calories under 10 per drink
• Avoid sugar and artificial sweeteners
• Skip milk, cream, and protein powders
• Stick to water-based drinks

During Your Eating Window:

• Enjoy any healthy drink
• Add nutrients and calories
• Include protein if needed
• Get creative with ingredients

Best Drinks During Your Fasting Window

1. Flavored Water

Plain water gets boring fast. These simple additions make it exciting without adding calories.

Basic Infused Water Recipe:

• 8 cups cold water
• Your choice of fresh ingredients
• Ice cubes
• Let it sit for 2-4 hours in the fridge

Popular Flavor Combinations:

How to Make It:

1. Wash all fruits and herbs thoroughly
2. Slice fruits thinly
3. Crush herbs gently to release oils
4. Add to a large pitcher of water
5. Refrigerate for at least 2 hours
6. Strain if desired or leave ingredients in

Benefits:

• Zero calories
• Natural flavors without sweeteners
• Increases water intake
• Provides trace minerals
• Helps curb hunger

2. Black Coffee

Coffee is a fasting superstar. It suppresses appetite and boosts energy.

Simple Black Coffee Tips:

• Use fresh, quality beans
• Brew at 195-205°F
• Drink within 30 minutes of brewing
• Limit to 3-4 cups daily

Flavor Boosters (Fasting-Safe):

Cold Brew Recipe:

• 1 cup coarse coffee grounds
• 4 cups cold water
• Mason jar or pitcher
• Cheesecloth or fine strainer

Steps:

1. Mix grounds and water in jar
2. Stir well
3. Cover and refrigerate 12-24 hours
4. Strain through cheesecloth
5. Store concentrate in fridge up to 2 weeks
6. Dilute 1:1 with water when serving

Benefits:

• Increases metabolism by 3-11%
• Reduces hunger hormones
• Improves mental focus
• Contains antioxidants
• May help burn fat

3. Green Tea

Green tea is gentle on your stomach and packed with healthy compounds.

Basic Hot Green Tea:

• 1 green tea bag or 1 tsp loose leaves
• 8 oz water at 175°F (not boiling!)
• Steep 2-3 minutes only

Why Temperature Matters: Boiling water makes green tea bitter. Heat water until small bubbles form, then remove from heat.

Iced Green Tea Recipe:

• 4 green tea bags
• 4 cups hot water (175°F)
• Fresh mint leaves (optional)
• Lemon slices (optional)

Steps:

1. Steep tea bags in hot water for 3 minutes
2. Remove bags immediately
3. Let cool to room temperature
4. Add ice and optional ingredients
5. Refrigerate up to 3 days

Green Tea Varieties:

Benefits:

• Burns 75-100 extra calories daily
• Contains EGCG (powerful antioxidant)
• Reduces inflammation
• Supports heart health
• Improves brain function

4. Herbal Tea

Herbal teas come in endless flavors without any calories.

Best Herbal Teas for Fasting:

Custom Herbal Tea Blend:

• 1 tsp dried peppermint
• 1/2 tsp dried ginger
• 1/2 tsp chamomile
• 8 oz boiling water
• Steep 5-7 minutes

Iced Herbal Tea:

1. Make tea double-strength (use 2 bags)
2. Steep in half the water
3. Pour over ice to fill cup
4. Add lemon or cucumber if desired

Benefits:

• Zero calories and caffeine-free options
• Natural appetite suppressant
• Soothes digestive system
• Reduces stress and anxiety
• Variety prevents boredom

5. Sparkling Water

Fizzy drinks satisfy cravings for soda without breaking your fast.

Plain vs. Flavored:

• Plain sparkling water: Always safe
• Natural flavors: Safe (check label for 0 calories)
• Sweetened sparkling water: Breaks fast (avoid)

DIY Sparkling Water Ideas:

Make It Special:

• Use chilled glasses
• Add crushed ice
• Garnish with herbs
• Serve with a reusable straw

Benefits:

• Feels like a treat
• Carbonation increases fullness
• No calories or sweeteners
• Supports hydration
• Satisfies fizzy drink cravings

6. Bone Broth (Debated)

Some fasting experts say bone broth is okay. Others say it breaks a fast. It has about 40-60 calories per cup.

When to Try Bone Broth:

• First time fasting (helps transition)
• Extended fasts (24+ hours)
• Feeling weak or dizzy
• Cold weather
• After intense workouts

Simple Bone Broth:

• 2 lbs beef or chicken bones
• 12 cups water
• 2 tbsp apple cider vinegar
• 1 onion, quartered
• 2 carrots, chopped
• 2 celery stalks

Steps:

1. Place bones in large pot
2. Add water and vinegar
3. Let sit 30 minutes
4. Add vegetables
5. Bring to boil, then simmer
6. Cook 12-24 hours
7. Strain and store

Benefits:

• Provides minerals and electrolytes
• Contains collagen for joints
• Easy on digestion
• Reduces hunger
• Supports gut health

7. Apple Cider Vinegar Drink

This tangy drink may help control blood sugar and reduce appetite.

Basic ACV Recipe:

• 1-2 tbsp apple cider vinegar (with “the mother”)
• 8 oz water
• Ice cubes
• Optional: pinch of cinnamon

Important Tips:

• Always dilute vinegar (never drink straight)
• Use a straw to protect tooth enamel
• Start with 1 tbsp and increase slowly
• Best taken before breaking your fast

Flavor Variations:

Benefits:

• May lower blood sugar spikes
• Increases feelings of fullness
• Supports digestion
• Contains beneficial bacteria
• Helps break down fats

Best Drinks During Your Eating Window

Now the fun part! When you’re eating, you can enjoy drinks with calories and nutrients.

8. Protein Smoothies

Perfect for breaking your fast or as a meal replacement.

Basic Protein Smoothie Formula:

• 1 cup liquid base
• 1 scoop protein powder (20-25g protein)
• 1 cup frozen fruit
• 1 handful greens (optional)
• 1 tbsp healthy fat

Berry Blast Smoothie:

• 1 cup unsweetened almond milk (30 calories)
• 1 scoop vanilla protein powder (120 calories)
• 1/2 cup frozen strawberries (25 calories)
• 1/2 cup frozen blueberries (40 calories)
• 1 cup spinach (7 calories)
• 1 tbsp almond butter (100 calories)

Total: About 320 calories, 25g protein

Steps:

1. Add liquid to blender first
2. Add protein powder and blend
3. Add frozen fruit
4. Add greens
5. Add healthy fat
6. Blend until smooth
7. Add ice if needed

More Flavor Combinations:

Benefits:

• Quick and easy nutrition
• Keeps you full for hours
• Supports muscle recovery
• Easy to digest
• Customizable to taste

9. Green Juice

Packed with vitamins and minerals to nourish your body.

Simple Green Juice:

• 2 cups kale or spinach
• 1 cucumber
• 2 celery stalks
• 1 green apple
• 1/2 lemon, peeled
• 1-inch ginger (optional)

Steps:

1. Wash all produce thoroughly
2. Chop into pieces that fit your juicer
3. Feed through juicer
4. Stir well
5. Drink immediately for best nutrition

No Juicer? Make a Blended Version:

1. Add 1 cup water to blender
2. Blend all ingredients until smooth
3. Strain through cheesecloth or nut milk bag
4. Squeeze to extract juice

Juice Combinations:

Benefits:

• Concentrated nutrients
• Quick absorption
• Supports liver function
• Alkalizes body
• Boosts energy naturally

10. Golden Milk (Turmeric Latte)

A creamy, anti-inflammatory drink perfect for evenings.

Classic Golden Milk:

• 1 cup unsweetened almond milk (30 calories)
• 1 tsp turmeric powder (8 calories)
• 1/4 tsp cinnamon (2 calories)
• 1/4 tsp ginger powder (2 calories)
• Pinch of black pepper (helps absorption)
• 1 tsp honey (20 calories)
• 1/4 tsp vanilla extract

Total: About 60 calories

How to Make:

1. Heat milk in small pot (don’t boil)
2. Whisk in all spices
3. Simmer 5 minutes
4. Remove from heat
5. Add honey and vanilla
6. Whisk until frothy
7. Pour and enjoy warm

Variations:

Benefits:

• Reduces inflammation
• Supports joint health
• Improves sleep quality
• Boosts immune system
• Satisfies sweet cravings

11. Fruit-Infused Water (Eating Window)

During your eating window, you can make richer infused waters.

Tropical Paradise Water:

• 8 cups water
• 1 cup fresh pineapple chunks
• 1 cup fresh mango chunks
• 1/2 cup coconut water
• Fresh mint

Berry Citrus Blast:

• 8 cups water
• 1 cup mixed berries (strawberry, raspberry, blueberry)
• 1 orange, sliced
• 1 lemon, sliced
• Basil leaves

Steps:

1. Muddle fruit gently to release juices
2. Add to pitcher with water
3. Refrigerate overnight
4. Strain or leave fruit in
5. Drink throughout the day

Benefits:

• Natural fruit sugars for energy
• Vitamins and minerals
• Makes hydration enjoyable
• Low calorie (20-40 calories per glass)
• Replaces sugary drinks

12. Kefir or Kombucha

Probiotic drinks support gut health during your eating window.

What They Are:

• Kefir: Fermented milk drink, like drinkable yogurt
• Kombucha: Fermented tea with natural fizz

Kefir Benefits:

Kombucha Guide:

• Choose brands with <5g sugar
• Start with mild flavors (ginger, lemon)
• Drink 4-8 oz daily
• Best with or after meals

DIY Kefir Smoothie:

• 1 cup plain kefir
• 1/2 cup frozen berries
• 1/2 banana
• 1 tsp honey
• Blend and enjoy

Benefits:

• Billions of probiotics
• Supports digestion
• Boosts immune system
• Reduces bloating
• Improves nutrient absorption

Drinks to Avoid During Fasting

Some drinks seem harmless but will break your fast:

Always Avoid:

• Regular soda (150 calories, sugar spike)
• Fruit juice (120+ calories per cup)
• Milk (150 calories per cup)
• Sweetened coffee drinks (200-500 calories)
• Diet soda (artificial sweeteners may trigger insulin)
• Alcohol (breaks fast, empty calories)
• Energy drinks with sugar (100-200 calories)
• Smoothies (200-400 calories)

Questionable (Use Caution):

• Lemon water (if using whole lemon)
• Coffee with cream (even 1 tbsp has 50 calories)
• Tea with honey
• Flavored sparkling water (check label)
• BCAAs or pre-workout (contains calories)

Hydration Goals During Fasting

How Much Water Do You Need?

Signs You Need More Water:

• Dark yellow urine
• Headaches
• Dizziness
• Dry mouth
• Fatigue
• Difficulty concentrating

Tips to Drink More:

• Keep a water bottle with you
• Set phone reminders
• Drink a glass before each activity
• Add natural flavor
• Use a straw
• Track your intake

Sample Daily Drink Schedule

16:8 Fasting Schedule Example: (Eating window: 12 PM – 8 PM)

6:00 AM – Wake up, drink 16 oz water

7:00 AM – Black coffee or green tea

9:00 AM – Herbal tea or flavored water

11:00 AM – Sparkling water with lemon

12:00 PM – Break fast with protein smoothie

2:00 PM – Green juice or infused water

4:00 PM – Plain water (16 oz)

6:00 PM – Dinner with water or unsweetened iced tea

7:30 PM – Golden milk or kefir

8:00 PM – Fasting begins, switch to water/herbal tea

Quick Reference Chart

Best Drinks at a Glance:

Money-Saving Tips

Making drinks at home saves money and gives you control over ingredients.

Cost Comparison:

Smart Shopping:

• Buy tea in bulk
• Freeze fruit when on sale
• Use seasonal produce
• Make large batches
• Invest in a good water filter
• Reuse tea bags (some can be used twice)

Meal Prep Your Drinks

Sunday Prep Ideas:

Make Ahead:

1. Brew and freeze cold brew coffee in ice cube trays
2. Portion smoothie ingredients in freezer bags
3. Prep infused water pitchers for the week
4. Make bone broth in slow cooker
5. Slice and freeze citrus for water

Storage Times:

Common Mistakes to Avoid

Don’t Do This:

• Drinking too much coffee (over 4 cups daily)
• Using artificial sweeteners during fasting
• Forgetting to drink enough water
• Chugging drinks too fast
• Only drinking water (gets boring)
• Breaking fast with sugary drinks
• Drinking on empty stomach (with ACV or coffee if sensitive)

Do This Instead:

• Limit coffee to morning hours
• Use natural flavors like cinnamon
• Set water reminders on phone
• Sip slowly throughout the day
• Rotate different tea flavors
• Start with protein smoothie
• Eat something first if drinks upset stomach

Listen to Your Body

Everyone’s fasting experience is different. Pay attention to how drinks make you feel.

Good Signs:

• Feeling energized
• No stomach upset
• Reduced hunger
• Clear thinking
• Good mood
• Easy to stick with

Warning Signs:

• Severe headaches
• Extreme fatigue
• Nausea
• Dizziness
• Racing heart
• Irritability

If you experience warning signs, try:

• Drinking more water
• Adding electrolytes
• Reducing caffeine
• Breaking fast earlier
• Consulting a doctor

Your Fasting Drink Toolkit

Essential Items:

• Large water bottle (32-40 oz)
• Tea infuser or tea bags
• French press or coffee maker
• Pitcher for infused water
• Blender for smoothies
• Glass straws (for ACV)
• Mason jars for storage
• Lemon/lime juicer

Nice to Have:

• Juicer
• Milk frother
• Insulated cup
• Electric kettle
• Fruit infuser bottle
• Large ice cube trays

Final Tips for Success

Make It Easy:

• Prep drinks the night before
• Keep variety in your rotation
• Find your favorite flavors
• Make it convenient
• Enjoy the process

Stay Consistent:

• Stick to your schedule
• Track how you feel
• Adjust as needed
• Don’t stress perfection
• Focus on progress

Remember:

• You’ve got this!
• Hydration is key
• Quality matters
• Listen to your body
• It gets easier

Team LifeBing

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