Can I Drink Water on the 3 Day Military Diet?

November 19, 2025 •

4 min read

According to nutrition experts, most of the initial weight loss experienced on a very-low-calorie diet is primarily water weight. This makes proper hydration critical, and the good news is that you can and should drink water on the 3 day military diet.

Quick Summary

The military diet allows unlimited water consumption alongside black coffee or tea, while prohibiting sugary drinks, juices, and alcohol. Staying hydrated is essential for bodily functions and can aid short-term weight loss by supporting metabolism and suppressing appetite.

Key Points

Water is Allowed: The military diet permits unlimited consumption of water to stay hydrated.
Non-Caloric Beverages Only: Plain water, black coffee, and herbal tea are the only beverages allowed, with no added sugar or cream.
Hydration is Crucial: Drinking plenty of water is vital to prevent dehydration, support metabolism, and suppress appetite on a low-calorie diet.
Avoid Sugary and Alcoholic Drinks: Caloric beverages, including soda, juice, and alcohol, are strictly forbidden during the three restrictive days.
Weight Loss is Mostly Water: Much of the initial weight lost on the military diet is water weight, which can be easily regained.
Diet Lacks Balance: While water is good, the diet's overall low-calorie and unbalanced nature poses risks for long-term health and sustainable weight loss.

Yes, You Can and Should Drink Water on the Military Diet

Contrary to some rigid diet rules, the military diet explicitly allows and even encourages drinking plenty of water. The diet's strict caloric and food-item limitations make hydration more important, not less. Water is a zero-calorie, essential component that supports various bodily functions, and its consumption is completely unrestricted on this plan. This provides a vital and simple way to stay hydrated and manage hunger during the three restrictive days.

The Importance of Hydration During a Low-Calorie Diet

When following a low-calorie diet, your body undergoes changes that make proper hydration even more critical. Here’s why drinking water is a non-negotiable part of the military diet:

Prevents Dehydration: Severe calorie restriction can lead to fluid imbalances. Water is necessary for the transport of nutrients and waste removal, and staying hydrated prevents issues like constipation, headaches, and fatigue.
Supports Metabolism: Some studies suggest that drinking water can temporarily increase resting energy expenditure, helping your body burn more calories. Water is also directly involved in the process of lipolysis, which is how your body metabolizes fat.
Manages Appetite: Sometimes, feelings of thirst can be mistaken for hunger. Drinking a glass of water before a meal can help fill your stomach, potentially curbing your appetite and preventing overeating.
Facilitates Waste Removal: Water is essential for the kidneys to properly filter toxins and waste from the body. When you're dehydrated, your body retains fluid, which can lead to bloating and other unpleasant side effects.

Allowed and Forbidden Beverages on the Military Diet

The rules for beverages on the military diet are quite clear: if it has calories (apart from the prescribed food), it's generally off-limits. Understanding the specifics helps you stick to the plan effectively.

What You Can Drink

Water: Drink as much as you want. It's the primary source of hydration and helps with feelings of fullness.
Black Coffee or Plain Tea: These are allowed, but without any calorie-adding extras like sugar, cream, milk, or most sweeteners. Some sources mention that stevia is an acceptable sweetener.
Herbal Tea: Caffeine-free herbal tea is also permitted without sweeteners.

What You Must Avoid

Soda and Juice: These sugary drinks are high in calories and are strictly prohibited.
Alcohol: Alcohol is not allowed during the restrictive three days.
Milk and Creamers: Any form of milk or creamer is banned from coffee and tea.
Sugary Sweeteners: Most sugar and artificial sweeteners are not permitted, with stevia being a possible exception.

Comparison Table: Beverage Rules on the Military Diet


Beverage Type	Allowed?	Rationale	Alternatives
Water	Yes	Zero calories, essential for hydration and metabolism.	N/A
Black Coffee/Tea	Yes	Minimal calories, potentially boosts metabolism.	Herbal tea.
Soda/Juice	No	High in calories and sugar, undermines diet goals.	Water with lemon.
Alcohol	No	Interferes with metabolism and adds empty calories.	N/A
Diet Soda	No/Debated	Some sources discourage or ban it; better to stick with water.	Plain water or herbal tea.

Potential Risks and a Balanced Approach

While drinking water is beneficial, the military diet itself has some notable drawbacks. It is a very-low-calorie diet (VLCD), with daily intake ranging from 1,100 to 1,400 calories during the restriction phase, which is well below standard recommendations. This approach can lead to rapid weight loss, but much of it is water weight rather than fat. Critics warn that this type of restrictive eating can lead to a 'yo-yo' cycle of weight loss and regain once normal eating patterns resume.

Furthermore, the diet is not nutritionally balanced, lacking sufficient amounts of fiber, vitamins, and minerals. It also includes processed foods like hot dogs and ice cream, which are high in salt, sugar, and saturated fat. The quick results may be tempting, but long-term, sustainable weight loss is typically achieved through a more balanced and healthy lifestyle. Before starting the military diet or any restrictive eating plan, it is highly recommended to consult with a healthcare professional or registered dietitian.

Conclusion

In summary, the answer to "Can I drink water on the 3 day military diet?" is a definitive yes. Water is not only permitted but essential for proper hydration and to support your body while it operates on a severely restricted calorie intake. However, it is important to acknowledge that while hydration is beneficial, the military diet as a whole is a low-calorie fad diet with potential health risks and unsustainable results. Anyone considering this or other restrictive diets should weigh the pros and cons carefully and prioritize a balanced, long-term approach to health and wellness. For more on safe weight loss, consider reliable resources like those found on websites from accredited health organizations, such as the Centers for Disease Control and Prevention.

Frequently Asked Questions

Besides unlimited water, the military diet allows you to drink black coffee and plain tea. No sugar, cream, or other caloric sweeteners are permitted, though some sources allow stevia.

Most versions of the military diet discourage or forbid diet soda. The safest approach is to stick to plain water, black coffee, or herbal tea to avoid any uncertainty.

Drinking plenty of water can assist with weight loss by temporarily boosting metabolism, helping you feel fuller, and aiding in fat metabolism, although it's not a direct cause of fat loss.

Not drinking enough water can lead to dehydration, which may cause headaches, fatigue, constipation, and could impair your body's metabolic functions.

Some versions of the military diet permit adding lemon to water, while others do not. Water with lemon is generally considered acceptable as it's non-caloric, but it is best to check specific instructions if following a very strict plan.

On a low-calorie diet, water helps suppress appetite, supports fat metabolism, prevents dehydration caused by fluid loss, and assists in removing waste products from your body.

Yes, much of the rapid weight loss experienced in the first few days of the military diet is a result of losing water weight, not body fat, due to the severe restriction of carbohydrates and calories.