What is the best thing to drink after 72 hours fast?

November 28, 2025 •

4 min read

According to research published by the NIH, extended fasting over 72 hours requires a careful reintroduction of nutrients to avoid a potentially dangerous metabolic shift known as refeeding syndrome. The best thing to drink after 72 hours fast is a low-calorie, electrolyte-rich fluid that gently rehydrates and prepares your body for solid food.

Quick Summary

After a 72-hour fast, safe rehydration is critical for replenishing electrolytes and preventing refeeding syndrome. Start with simple, easily digestible fluids like bone broth or coconut water, and avoid sugary drinks that can shock the system. Gradually reintroduce more complex liquids to support your body's recovery.

Key Points

Electrolyte Replenishment: The top priority after a prolonged fast is to restore your body's electrolyte balance with minerals like sodium, potassium, and magnesium.
Bone Broth is Ideal: Bone broth is recommended as a primary drink because it contains essential minerals in an easy-to-digest form that is soothing to the digestive system.
Start Slow: Avoid overwhelming your system by starting with small, frequent sips of fluid over the first few hours rather than drinking a large amount at once.
Watch for Refeeding Syndrome: Be aware of the risks of refeeding syndrome after a 72-hour fast, which can be triggered by a rapid intake of carbohydrates and fluids.
Avoid Sugary Drinks: Steer clear of juices, sodas, and sugary sports drinks that can cause a dangerous insulin spike and digestive upset.
Hydrate Mindfully: Dilute beverages like coconut water to make them less concentrated and easier on your system initially.
Consider Supplements: Sugar-free electrolyte powders can be a good option for precise mineral replenishment, especially after longer fasts.
Consult a Doctor: If you have any underlying health issues or are concerned about your recovery, consult a healthcare provider before and after such a long fast.

Why Proper Rehydration is Crucial After a 72-Hour Fast

After abstaining from food for 72 hours, your body has gone through significant metabolic changes. Your digestive system has been dormant, and your electrolyte balance has shifted. Reintroducing fluids and nutrients too quickly or incorrectly can trigger refeeding syndrome, a rare but dangerous condition characterized by sudden and severe electrolyte imbalances that can affect cardiac and neurological function. Proper rehydration focuses on slowly replenishing lost fluids and essential minerals like sodium, potassium, and magnesium without overwhelming your system.

The Best Drinks to Break Your 72-Hour Fast

Here are some of the most effective and gentle fluids to reintroduce immediately following a prolonged fast:

Bone Broth: This is arguably the best starting point. Bone broth is rich in easily digestible minerals and electrolytes, including sodium and potassium, without the heavy load of solid food. The warmth is soothing on a sensitive stomach, and the collagen can support gut health. Choose a low-sodium option or make your own to control the salt content.
Electrolyte Water: Homemade or sugar-free electrolyte drinks are excellent for replenishing lost minerals. You can create a simple version by adding a pinch of high-quality sea salt and a squeeze of lemon or lime juice to water. This helps stabilize your sodium and potassium levels without the sugar found in many commercial sports drinks.
Diluted Coconut Water: Unsweetened coconut water is a natural source of potassium and other electrolytes. However, its natural sugars can be a bit of a shock to a system that hasn't processed carbohydrates for a while. Dilute it with regular water to make it more gentle and gradually increase the concentration as you feel comfortable.
Herbal Tea: Caffeine-free herbal teas, such as chamomile or peppermint, can be very soothing for the digestive tract. They provide hydration and have calming properties that can help ease any potential discomfort. Avoid adding sugar or milk.

Drinks to Avoid After a 72-Hour Fast

Just as important as knowing what to drink is knowing what to avoid. These beverages can cause digestive distress, blood sugar spikes, or other complications:

Sugary Drinks: Soda, fruit juices, and traditional sports drinks are high in sugar, which can cause a rapid insulin spike and an upset stomach.
Caffeinated Drinks: Coffee and black tea are diuretics and can lead to further dehydration. Caffeine can also be harsh on an empty stomach.
Alcohol: Alcohol should be avoided entirely, as it places a heavy burden on the liver and can severely dehydrate the body.
Heavy Dairy: Milk or creamy shakes can be difficult for your system to digest right away. They can cause bloating and discomfort as your stomach and intestines restart their function.

How to Introduce Liquids Gradually

The key to a safe refeeding process is patience. Don't guzzle large amounts of fluid at once. Start with small sips and observe how your body reacts. A recommended schedule is to have small, frequent servings of clear liquids over the first few hours.


Stage	Duration	Recommended Drinks	Rationale
Stage 1: Initial Sip	First 1-2 hours	Water with a pinch of salt, clear bone broth	Gentle rehydration and electrolyte replenishment without overwhelming the digestive system.
Stage 2: Gradual Intake	Next 3-4 hours	Diluted coconut water, herbal tea	Introduce natural sugars and additional minerals in a controlled way.
Stage 3: Increasing Volume	After 6 hours	Larger quantities of broth, simple vegetable juice	Build up fluid intake, providing more substantial nutrients and preparing for soft foods.

Conclusion

Breaking a 72-hour fast requires a cautious and well-planned approach, with your first drink being a critical step. The best choice is a gentle, electrolyte-rich fluid like bone broth or water with added salt and lemon. This helps to slowly rehydrate and replenish essential minerals without shocking your body, minimizing the risk of refeeding syndrome and digestive upset. Listen to your body and introduce liquids slowly over several hours before considering solid food. For anyone with underlying health conditions, especially after prolonged fasting, consulting a healthcare provider is essential for personalized advice.

References

Patient.info: Refeeding Syndrome: Symptoms and Treatment
Proactive Healthcare: Electrolytes for Fasting: Must-Read Guide and 5 Top Products
GoodRx: The Best and Worst Foods to Eat After Fasting
Healthline: Water Fasting: Benefits and Dangers
BetterMe: What to Eat After Fasting and What to Avoid
Everyday Health: What Are the Best Foods to Eat After Breaking a Fast?
Hapi Yaki: The Best Foods and Drinks to Reintroduce After Fasting
Nutri-Align: Fasting Electrolytes
NIH Bookshelf: Refeeding Syndrome
NIH PubMed: Refeeding syndrome – awareness, prevention and management
WebMD: Dehydration Treatment: How to Rehydrate Fast
Times of India: Why should you drink coconut water with a pinch of salt after fasts

Frequently Asked Questions

Yes, but plain water alone might not be enough. While vital for hydration, after a prolonged fast, your body needs lost electrolytes like sodium and potassium. Adding a pinch of sea salt to your water can help restore these minerals.

Yes, unsweetened coconut water is a natural source of potassium and other electrolytes. However, it contains natural sugars, so it's best to dilute it with plain water initially to avoid a blood sugar spike. Introduce it slowly to see how your body reacts.

Bone broth is highly recommended because it is rich in minerals and electrolytes that are gentle on your digestive system. Its warmth can be soothing, and it provides nutrients without the added burden of solid food, making it an ideal first drink.

Refeeding syndrome is a dangerous metabolic and electrolyte imbalance that can occur when food and fluids are reintroduced too quickly after an extended fast. Choosing low-calorie, high-mineral drinks and introducing them gradually helps prevent this condition.

Yes, it is best to avoid caffeinated drinks like coffee and black tea immediately after a prolonged fast. Caffeine is a diuretic and can further dehydrate you, and it can be harsh on an empty stomach.

Start with small sips of clear fluids and wait to see how your body responds. Drink slowly over the first few hours, gradually increasing the volume and complexity of the liquids before moving on to solid foods.

Most commercial sports drinks are high in sugar and are not suitable for rehydrating after a prolonged fast. The high sugar content can cause an uncomfortable insulin spike and digestive issues. Opt for sugar-free, dedicated electrolyte mixes or simple homemade solutions instead.