If fasting feels harder than it should, the issue is often not willpower. It is hydration. Many women fast on water alone, lose minerals, and feel headachey, foggy, and irritable by hour 14. Fix the drinks side, and fasting gets dramatically easier.
Here is what works, what doesn't, and the common mistakes to skip.
The fasting drink hierarchy
1. Water
The base layer. Aim for steady, sipped water across the fasting window — not a single litre at hour 13. Cold or warm, both fine.
How much: roughly 30–35 ml per kg body weight per day, distributed across the day.
2. Electrolytes (no calories, no sugar)
This is the underrated key. As fasting extends, your kidneys release water and sodium more readily. Without replacement, you can dip into mineral imbalance — and feel awful.
Useful electrolytes during fasting:
- Sodium (the most important, ~500–1500 mg/day during longer fasts depending on activity and climate)
- Potassium
- Magnesium
- Sometimes a pinch of mineral salt in water
Look for unsweetened, sugar-free, or stevia-based electrolyte mixes. Avoid sugary "sports drinks" during fasting windows.
3. Black coffee
Generally fine for most fasting goals. Caffeine can suppress hunger and support the morning. Limit to 1–3 cups, finish by early afternoon to protect sleep.
4. Plain tea
Black, green, white, oolong — all fine. Herbal teas (chamomile, peppermint, ginger, rooibos) are also fine and often help with hunger and digestion.
5. Lemon water
Tiny calories, generally acceptable for most fasting goals. May help digestion.
6. Apple cider vinegar in water
Tiny calories, generally acceptable. Some women report it helps with cravings.
7. Mineral broth (low-calorie, no protein)
A weak vegetable broth seasoned with salt — minimal calories, useful electrolytes, comforting. Acceptable for most fasting goals.
What to skip during fasting
Sugar in any form
Honey, agave, syrups, fruit juice — all break a fast in any meaningful sense.
Milk, cream, plant milks (with calories)
Even a splash technically ends a strict fast. Some women allow a tiny amount in coffee for adherence.
Sugary drinks
"Wellness drinks" with hidden sugars, kombucha (often has calories and sugar), most flavoured waters with sweeteners and additives.
Bone broth (high-protein)
Has real calories and protein. Breaks a fast in any meaningful sense. Save for eating window.
Bulletproof coffee / butter coffee
Has significant calories. Breaks a strict fast. Some fat-adapted protocols use it differently — but it is not a true fast.
Diet sodas
Calorie-free but have artificial sweeteners and additives. For some women, fine; for others, they spike cravings or affect digestion.
“Aim for steady, sipped water across the fasting window — not a single litre at hour 13.”
— Feel AWSM Editorial
The most common fasting mistakes
1. Drinking only water. Plain water without electrolytes during longer fasts can cause headaches, fatigue, dizziness, and cravings.
2. Too much coffee. Three espressos before breakfast on an empty stomach can spike cortisol, anxiety, and afternoon crashes.
3. Forgetting salt. Sodium is the most-needed electrolyte during fasting, and most women under-consume it.
4. Sugary "wellness" drinks. Many marketed-as-healthy drinks have enough sugar to break any meaningful fast.
5. Cold water on an empty stomach for sensitive guts. Some women feel better with warm water or herbal tea.
6. Waiting until thirsty. Thirst is a late signal. Sip steadily.
7. Underestimating hot weather. Higher temperatures, exercise, and sauna use significantly increase electrolyte needs.
A simple fasting day drinks plan
- Wake: glass of warm water, optional pinch of salt
- Mid-morning: black coffee or green tea
- Late morning: glass of water with electrolytes (no sugar)
- Pre-eating window (if longer fast): herbal tea or electrolytes
- During eating window: water with meals; finish electrolytes if needed
Adjust to your day, body, and climate.
What happens if you don't drink enough
Headaches, fatigue, dizziness, brain fog, irritability, intense cravings — most "fasting is brutal" experiences are dehydration plus mineral loss, not "fasting." Fix the drinks and 80% of the suffering goes away.
What to look for vs what to be careful with
| Look for | Be careful with | Why it matters |
|---|---|---|
| Unsweetened or stevia electrolyte mixes | Sugary "sports drinks" | Sugar breaks any fast |
| Sodium-included formulas | Potassium-only or magnesium-only mixes | Sodium is the most-lost during fasting |
| Steady sipping | Chugging large amounts at once | Absorption is better when paced |
| EU-made, third-party tested | Unverified electrolyte products | Quality matters |
When to talk to a healthcare professional
Speak with a doctor before high-sodium intake if you have high blood pressure or kidney issues, before adjusting electrolytes if you take medications, or before longer fasts in general.
The final takeaway
Most fasting suffering is dehydration and mineral loss, not "fasting." Drink water steadily. Use unsweetened electrolytes — sodium, potassium, magnesium. Black coffee and tea are fine. Skip sugary drinks. Add a pinch of salt to water if you don't have a formula. Get the drinks right, and the fasting window mostly takes care of itself.
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Aligned with EU health authority guidance · EFSA-authorised claims · Reg. (EC) No 1924/2006