There are many physical, mental, and spiritual benefits of fasting. But if you want to do it properly, you’ll need to know what you can drink during intermittent fasting.

Fasting has been shown to help with weight management and insulin resistance, which is critical for people who are diabetic or prediabetic. Getting into ketosis through fasting may also help with mental focus by improving cognition and reducing brain fog. In addition, many people find fasting to help with spiritual focus and attention.

No matter your reason for fasting, getting started is often the most challenging part. When you are new to intermittent fasting, it’s easy to focus on the food element of the process. But that ends as soon as you get thirsty.

What can you drink during intermittent fasting? Does fasting apply to just food, or does it cover liquids too? And is it all liquids, or just certain ones?

This article will review some of the most common beverages you might want to drink during your fast and give them the yay or nay based on their calorie count, hydration capabilities, electrolyte balance, and glucose levels.

Can You Drink Water While Intermittent Fasting?

This is likely the first question that will arise when you start intermittent fasting.

Drinking water is essential for the human body. You can only survive for about three days without drinking water. So, if you’re fasting for long periods, you have to drink water.

But can you drink water while intermittent fasting? Short answer: yes, and you really should be.

Water-only fasting is well-studied and safe to keep your metabolism going during the fasting period. It doesn’t change your blood sugar and is zero calories.

But it is not recommended to drink too much water while fasting. Drinking too much water can also be dangerous and cause electrolyte imbalance. So if you are going to drink water, make sure you don’t drink more than 12 ounces of water at a time. 

Intermittent Fasting and Coffee   

Coffee lovers rejoice! Black coffee is a go during intermittent fasting. Studies show that black coffee doesn’t affect glucose levels in healthy adults. 

Unfortunately, that’s not enough to give you the green light to drink as much coffee as you want while fasting. For one thing, coffee’s acidity can be tough on an empty stomach, so keep it in moderation.

Also, note that we only mentioned black coffee. While black coffee has fewer than five calories, that all goes out the window if you add sugar and cream to your coffee. And don’t even think about a latte or blended coffee drink.

Of course, not everyone can (or should) have caffeine. For one thing, your sleep may be affected by caffeine consumption, especially if you drink it in the afternoon or evening. 

Additionally, those with type 2 diabetes should stay away from caffeine, as it can lower insulin sensitivity and lead to complications.

An alternative to coffee is unsweetened herbal tea, which can help you enjoy a different flavor than plain water while hydrating and staying in a fasted state.

Can You Drink Alcohol While Fasting?

This may be devastating news for some, but alcohol does, in fact, have a lot of calories. 

• Wine has 133kcal
• Standard beer has about 239kcal
• A shot of gin has 95kcal

So, while consuming under 5kcal in a cup of coffee won’t mess up your fast, alcohol definitely will since it’s essentially just carbs.

Drinking on an empty stomach is a recipe for disaster too, so mixing alcohol with fasting is a no-go all around.

Exogenous Ketone Beverages

Exogenous ketones can help you get into ketosis faster when you’re fasting. This is because they aid the natural ketones your body produces from fasting.

Keep an eye on the calories in the ketone drink you choose, including whether it is derived from ketone salts versus ketone esters. Those made from ketone salts will have a high salt content, while some ketone esters have dosage limits of no more than two per day because the esters bind with butanediol instead of glycerol. Still others will have high sugar or caloric content that can disrupt the benefits of a fast. 

Tecton is unique because it uses ketone esters that bind with glycerol, a natural fuel source. Plus, it only has 50 calories from ketones per serving, zero carbs, and zero caffeine, so you can enjoy improved energy and a faster shift into ketosis without breaking your fast. 

Does Lemon Juice Break a Fast?

There’s nothing quite like a glass of lemon water for refreshment. Fortunately, because a glass of lemon water only contains approximately .4 calories, you’re good to go if you want to add some flavor to your fast. You’ll even get some electrolytes!

The same warning applies as with coffee, however. If you drink too much lemon juice, you may end up with an unsettled and acidic stomach. Plus, not everyone enjoys the tart taste of lemon.

Find an IF-Safe Drink

Some people are purists when it comes to fasting, consuming nothing but water. But certain beverages can enhance the benefits of fasting while helping mitigate the unpleasant side effects. 

For example, beverages like herbal tea with extremely low caloric content can help with energy and hydration while suppressing appetite.

Tecton is another drink you can have while fasting. In addition to helping you stay hydrated, the 10 grams of nature-identical exogeneous ketones in every can of Tecton may help you rapidly move into ketosis during fasting, giving you energy without caffeine jitters. 

No matter where you are on your fasting journey, know that you don’t have to settle for only drinking water. Try some Tecton as you explore the mental, physical, and spiritual benefits of fasting.