What is the best drink to take after fasting? A complete guide

October 5, 2025 •

3 min read

Proper rehydration is essential after any fasting period to restore fluid balance and prevent potential discomfort. For many, the gut is in a sensitive state, making the reintroduction of liquids as important as solids. So, what is the best drink to take after fasting? The answer involves replenishing electrolytes gently while avoiding sugary or harsh beverages that can upset the digestive system.

Quick Summary

The best drinks after fasting are hydrating and easy to digest, such as plain water, coconut water, or bone broth, which help replenish electrolytes. High-sugar, caffeinated, and carbonated beverages should be avoided to prevent digestive distress and blood sugar spikes.

Key Points

Start with water: Begin rehydration with a small amount of plain water, possibly with a pinch of sea salt and lemon juice for electrolytes.
Choose natural electrolytes: Unsweetened coconut water is a fantastic, natural source of potassium and other electrolytes to replenish lost minerals.
Soothe your gut: Bone broth offers soothing properties for your digestive system and provides minerals and protein, especially after longer fasts.
Keep it simple: If you opt for a smoothie, stick to simple ingredients like bananas or watermelon blended with water or unsweetened milk to ensure easy digestion.
Avoid high sugar: High-sugar drinks like soda and juice can cause blood sugar spikes and digestive upset, so it's best to avoid them when breaking your fast.
Limit caffeine: Caffeinated beverages like coffee can be diuretic, potentially worsening dehydration after a fast.

Why Your Choice of Drink Matters After Fasting

When you fast, your body is deprived of both food and water for a period. This can lead to a state of dehydration and a depletion of essential electrolytes like sodium and potassium. Breaking your fast abruptly with the wrong liquid can shock your system, leading to digestive issues like bloating, gas, and discomfort. A thoughtful choice ensures gentle rehydration and provides essential nutrients to help your body recover smoothly.

Gentle and Effective Drink Options

Plain Water with a Twist

Starting with plain, room-temperature water is the simplest and most gentle way to begin rehydrating. To enhance its benefits, consider adding a pinch of sea salt and a squeeze of fresh lemon juice. This not only improves taste but also helps to replenish lost electrolytes and balance your body's pH. For a different flavor profile, cucumber and mint can be infused to create a refreshing drink that supports hydration.

Nutrient-Rich Coconut Water

Unsweetened coconut water is a natural, gentle way to rehydrate after a fast. It is packed with electrolytes, particularly potassium, and contains simple sugars that provide a quick energy boost without the drastic spike caused by processed drinks. Be sure to choose varieties with no added sugar to maximize the health benefits.

Warming Bone Broth

Bone broth is an excellent choice, especially after a longer fast. It's rich in minerals and collagen and is incredibly soothing for the gut lining. The easily digestible nutrients help to restore gut health and provide a light source of protein without overwhelming your digestive system. Sipping a warm cup of bone broth can be a comforting and nourishing way to ease back into eating.

Simple, Soothing Smoothies

For those ready to reintroduce more substantial nutrients, a simple smoothie can be beneficial. Blending easy-to-digest fruits like ripe bananas or watermelon with a liquid base like water or unsweetened coconut water provides a nutrient-dense option that's still gentle on the stomach. Avoid adding heavy ingredients like oats or protein powders in your first post-fast smoothie.

What to Avoid Immediately After Fasting

Just as important as knowing what to drink is knowing what to avoid. Certain beverages can hinder your recovery and cause unpleasant side effects. High-sugar and artificial drinks, including sodas and most fruit juices, can cause a sudden spike in blood sugar and lead to digestive upset. Caffeinated drinks like coffee and tea act as diuretics, which can worsen dehydration. Finally, alcohol should be avoided entirely, as it's dehydrating and can be hard on your system.

Comparison of Post-Fasting Drinks


Drink Type	Benefits	Things to Consider
Plain Water	Essential for hydration, zero calories	Lacks electrolytes; add lemon/salt for balance
Coconut Water	High in electrolytes (potassium), natural sugars	Contains calories; choose unsweetened varieties
Bone Broth	Soothing for the gut, minerals, collagen	Not suitable for strict zero-calorie fasts
Herbal Tea	Calming properties, provides gentle hydration	Choose caffeine-free and unsweetened options
Simple Smoothies	Nutrient-dense, easy to digest, quick energy	Avoid heavy or high-fiber ingredients initially
High-Sugar Drinks	Provides quick energy	Causes blood sugar spikes, can upset stomach
Caffeinated Drinks	Stimulating	Diuretic, can worsen dehydration
Alcohol	None (in this context)	Dehydrating, harsh on system

The Importance of a Slow and Mindful Approach

Regardless of your chosen drink, the key is to sip slowly. Guzzling large amounts of liquid can overwhelm your system and cause discomfort. By taking small, frequent sips, you allow your body to absorb the fluids and nutrients more effectively. This mindful approach sets the stage for a smooth transition back to your regular diet and helps you retain the benefits of your fast.

Conclusion

Choosing the right drink is a critical step in safely and effectively breaking a fast. The best drink to take after fasting is one that prioritizes gentle rehydration and electrolyte replenishment. Water, unsweetened coconut water, and bone broth are all excellent choices. By starting slow and avoiding high-sugar and caffeinated beverages, you can ensure your body recovers optimally and prevent any unpleasant side effects. Remember to listen to your body's cues and stay hydrated to support your overall wellbeing after a fast. For additional resources, a guide from Healthline provides further detail on safe practices for breaking a fast.

Frequently Asked Questions

It is generally advised to avoid coffee and tea immediately after fasting. Their caffeine content can act as a diuretic, potentially worsening dehydration. They can also be harsh on a sensitive stomach. Opt for water or a gentle herbal tea instead.

Most commercial sports drinks are high in sugar and should be avoided. While they do contain electrolytes, the high sugar content can shock your system and lead to digestive issues. Natural options like coconut water or a homemade electrolyte drink are better choices.

Sugary juices can cause a rapid spike in blood sugar, which can disrupt your system and lead to energy crashes. After a fast, your body is particularly sensitive to sugar. Stick to simple, whole fruits or unsweetened juices.

A simple homemade electrolyte drink can be made by mixing one liter of water, a pinch of salt, and the juice of half a lemon or lime. You can add a small amount of natural sweetener like honey if desired.

Milk contains water, protein, carbs, and electrolytes, making it a good hydrating option, particularly for replenishing nutrients after exercise. However, if you have any degree of lactose intolerance, it's best to avoid it, as it can cause bloating and gas.

To avoid overwhelming your system, it's best to sip liquids slowly and gradually rather than chugging a large amount at once. This allows your body to absorb the fluids more effectively and prevents discomfort.

Common symptoms of dehydration include thirst, dry mouth, fatigue, headaches, and dark-colored urine. Monitoring the color of your urine is a good indicator; aim for a pale yellow color.