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What to Drink When Fasting: Dr. Berg Guide

author avatar Dr. Eric Berg 02/26/2024

What to Drink When Fasting: Dr. Berg Guide

Let's dive straight into the heart of fasting: hydration. You already know it's critical, but how you stay hydrated can make or break your fast. We're tackling everything from tap water concerns to why adding a slice of lemon might be your new best friend.

We'll explore the drinks that keep your fast intact while offering more benefits than you'd expect. Think coffee and tea, but with a twist to avoid common pitfalls like pesticide exposure and vitamin depletion.

And because we all need a little sweetness in our lives, even when fasting, we have the scoop on which sweeteners won't throw you off course. Ready for some clear-cut advice that cuts through the noise? Let’s get started.

The Importance of Proper Hydration During Fasting

When you're fasting, your body goes through significant metabolic shifts. Who is a pivotal figure in the metabolic transformation during this fasting period? Water. Yes, the simple act of staying hydrated becomes a cornerstone for successful fasting.

Tap Water Concerns and Alternatives

Talking about tap water often brings up concerns over its quality due to potential toxins. This has led many towards bottled water despite its dilemma with microplastics. A practical solution lies in using a water filter at home, combining convenience with purity.

If you're looking beyond plain H2O, carbonated water might be your new best friend during fasts. It keeps things exciting taste-wise and boosts hydration efficiency thanks to improved oxygen absorption - something still and stale tap water can't boast about.

Bottled vs Glass Bottled Water

We've all heard the chatter: plastic bottles are bad news because of their microplastic content. Enter glass bottled water – the cleaner albeit pricier alternative that sidesteps this issue entirely while keeping our oceans a tad happier by reducing plastic waste.

Mineral water poured into a glass

Enhancing Water for Fasting Benefits

Enhancing water during fasting can amplify its benefits by adding essential electrolytes and minerals. Electrolytes like sodium, potassium, and magnesium help maintain hydration and support bodily functions during fasting.

Including electrolyte-rich water can prevent dehydration, maintain energy levels, and support overall well-being while fasting.

Apple Cider Vinegar's Role

Imagine your water quenching your thirst and kicking your energy levels up a notch. That’s what happens when you add apple cider vinegar to it.

This zesty addition has been shown to improve insulin sensitivity and support mitochondria, the powerhouses of our cells.

Incorporating apple cider vinegar into your keto or fasting regimen could significantly amplify the already beneficial effects on insulin sensitivity and cellular energy.

The Addition of Lemon and Sea Salt

Lemon isn’t just for garnish; squeezing some into your water adds vital vitamin C, supporting immune function.

Pair that with sea salt—a natural electrolyte stabilizer—and you’ve got an elixir that maintains hydration while keeping those muscle cramps at bay during fasting periods.

For those embracing a keto way of life, this mixture is pivotal in replenishing the electrolytes that dwindle when you cut back on carbs.

Acceptable Beverages During Fasting

During fasting, it's essential to choose beverages that won't break your fast and disrupt the metabolic state of fasting.

Acceptable beverages typically include water, herbal teas, black coffee, and plain green tea, as they are calorie-free and do not contain any macronutrients that could spike insulin levels.

Opting for these beverages can help keep you hydrated and curb hunger pangs while supporting the fasting process.

Coffee and Its Conditions

If you're like me, coffee is a must-have, even on fasting days. Good news: it's OK to have your Java fix while fasting. But here’s the twist - go for organic coffee. Why? It dodges those pesky pesticides found in regular beans. You'll feel a whole lot better for it.

But keep it black – adding milk or sugar could break your fast.

Tea's Hidden Drawback

Tea lovers, I’ve got you covered, too. Sipping on tea during a fast is A-OK. However, there’s a catch we often overlook - vitamin B1 depletion. If tea is your go-to drink while fasting, consider popping a vitamin B1 supplement to balance things out.

Incorporating this minor adjustment can help you fully enjoy the perks of fasting without experiencing any negative consequences.

Drinks to Avoid While Fasting

When fasting, it's crucial to steer clear of beverages that can spike insulin levels or provide calories, as they may break the fasted state.

Avoid drinks like fruit juices, sodas, sweetened beverages, and alcohol, as they contain sugars or calories that can interfere with the metabolic benefits of fasting.

Stick to calorie-free options like water, herbal teas, and black coffee to stay hydrated and maintain the fasting state effectively.

The Sugar Content in Coconut Water

Although coconut water is often hailed as a miracle hydrator, it's not your friend during fasting. Its natural sweetness isn't just for taste; that sugar can kick you out of the fasted state.

Sipping on this seemingly innocent drink could inadvertently halt your metabolism's fat-melting efforts, throwing a wrench into the objectives you're striving for with your fast.

Beyond its impact on blood sugar levels, consuming high-sugar drinks like coconut water while fasting could lead to cravings and hunger pangs, making it harder to stick with your fasting plan.

Different alcoholic drinks

Alcohol's Negative Impact

Are you dreaming about a glass of wine at dinner? Hold that thought until after your fasting window. Alcohol doesn’t mix well with fasting because it can interrupt ketosis and autophagy—two critical processes that occur during prolonged periods without food.

Not only does alcohol provide empty calories, but it also dehydrates you, which is counterproductive when trying to stay hydrated during a fast.

In addition, alcohol might tempt you into breaking your fast early or indulging in foods not aligned with your dietary goals. So save the toast for later.

Sweeteners and Their Impact on Fasting

When fasting, it's essential to be mindful of sweeteners, as they can potentially affect insulin levels and disrupt the fasting process. Despite being low in calories, some sweeteners may still trigger an insulin response in the body, breaking the fasted state.

Calorie-free sweeteners like stevia or erythritol might be preferable during fasting periods to minimize any impact on insulin levels.

Stevia as a Safe Option

If you're eyeing that cup of coffee or tea during your fasting window but can't stand the bitterness, reaching for stevia might be your best bet. Unlike other sweeteners, stevia-sweetened drinks won't kick you out of your fasted state.

Opting for this natural sweetener allows you to savor a touch of sugariness in your beverages without interrupting the fasting process, as it keeps blood sugar stable.

But here's where it gets tricky—some stevia products are mixed with maltodextrin to bulk them up. Maltodextrin is a no-go because it can spike your insulin like regular sugar.

So when choosing stevia, ensure it’s pure and free from sneaky additives like maltodextrin that could sabotage your fasting efforts.

Misconceptions About Hydration Supplements During Fasting

When you're fasting, staying hydrated is vital. But there's a lot of confusion about what supplements can help—or hurt—your hydration levels during this time.

Untangling myths, it's essential to clarify that not all beverages are created equal when maintaining hydration while fasting.

First, many believe any liquid will do the trick for hydration. However, drinks like coconut water or alcohol can throw a wrench in your fasting goals due to their sugar content and potential to disrupt ketosis.

Instead of reaching for these, consider enhancing your water with apple cider vinegar, lemon, and sea salt, which support insulin sensitivity and electrolyte balance without breaking your fast.

Another common myth is that all sweeteners are off-limits. While some artificial sweeteners may spike insulin levels, stevia is a safe option to add sweetness without compromising your fast.


So, we've dived deep into the world of hydration and fasting. You now know tap water might need a second thought and why glass bottled water could be your go-to.

We discussed enhancing your water with apple cider vinegar or a dash of lemon for those extra health kicks. And let's not forget the importance of picking suitable beverages, like organic coffee or tea, and being mindful of their conditions.

Remember, the best drinks for fasting aren't just about what you drink but how they serve your body. Steer clear from high-sugar traps like coconut water and say no to alcohol during fasts.

If you want to sweeten things up without breaking your stride, stevia stands out as a champion choice.

In all this, hydration remains king. Opt for wisdom in your selections; keep yourself enlightened. Your fasting journey depends on it.

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