What Should I Drink to Get Abs? The Complete Hydration Guide

October 9, 2025 •

5 min read

Research has shown that replacing sugary drinks with water can significantly aid weight loss and help burn fat. So, what should I drink to get abs? The journey to a sculpted midsection involves strategic hydration, not just endless crunches, by focusing on beverages that support fat loss and muscle growth.

Quick Summary

Achieving visible abs requires replacing sugary beverages with calorie-free options like water, and incorporating drinks that support metabolism and satiety. Key beverages include green tea, black coffee, protein shakes, and infused water, alongside a consistent diet and exercise regimen for overall fat loss.

Key Points

Prioritize Water: Water is the foundation of hydration, boosts metabolism, reduces bloating, and helps you feel full, all of which are essential for visible abs.
Drink Green Tea: Packed with catechins and EGCG, green tea can increase fat oxidation and energy expenditure, particularly when combined with exercise.
Consider Protein Shakes: Protein shakes promote satiety and support the muscle repair and growth necessary for a defined core, helping to increase your overall metabolic rate.
Avoid Sugary Drinks: Beverages high in sugar, such as sodas and sweetened juices, contribute to dangerous visceral fat that hides your abs and increases health risks.
Use Natural Aids for Digestion: Infused water with lemon, ginger, or cucumber, as well as herbal teas and diluted apple cider vinegar, can help improve digestion and reduce bloating.
Embrace the Holistic View: No single drink is a magic solution; achieving a sculpted core is the result of a comprehensive approach that includes a healthy diet, consistent exercise, and smart hydration.

The Foundation of All Abs: Water

Water is arguably the most important fluid in your diet when aiming for visible abs. It's the cornerstone of hydration, which is essential for every metabolic function in your body, including fat metabolism. Drinking sufficient water helps flush out waste and reduces water retention, which can cause bloating and obscure your core muscles. Dehydration, conversely, can impair your exercise performance and lead to fatigue, hampering your ability to train effectively. For those looking to get abs, it’s not just about drinking water, but doing so strategically throughout the day. A 2016 study noted that water intake can increase metabolism, helping the body burn calories more easily. Furthermore, drinking a glass of water before a meal can help you feel full, which may lead to reduced calorie consumption and support your overall weight loss efforts. Men's Health suggests aiming for about a gallon of water per day for muscle growth and hydration.

Hydration Tips for Maximum Impact

Start the day hydrated: Drink a large glass of water first thing in the morning to kickstart your metabolism and rehydrate after sleep.
Carry a bottle: Keep a reusable water bottle with you at all times to encourage consistent sipping throughout the day.
Before meals: Consume 8 to 16 ounces of water before each meal to promote satiety and help control portion sizes.
Around workouts: Follow a hydration schedule, such as drinking 15 to 20 ounces one to two hours before exercise, 8 to 10 ounces 15 minutes before, and 8 ounces every 15 minutes during your workout.

Metabolism-Boosting Beverages

Beyond water, several other drinks can provide an extra edge by enhancing your metabolism and promoting fat oxidation. These are best consumed without added sugar or high-calorie additions.

The Power of Green Tea

Green tea is celebrated for its health benefits, including its potential to boost metabolism and aid in fat burning. It contains potent antioxidants called catechins, especially epigallocatechin gallate (EGCG), which have been shown to increase fat oxidation and energy expenditure. One review found that green tea consumption combined with exercise can strengthen the effect of losing belly fat. Another review concluded that regular green tea consumption could help reduce body weight and waist circumference. For optimal results, aim for 2-3 cups per day.

The Benefits of Black Coffee

Similar to green tea, black coffee—without added sugars or creamers—can boost metabolism due to its caffeine content. Caffeine is a natural stimulant that can temporarily increase your metabolic rate and enhance fat oxidation. Moderate coffee intake can be a valuable part of a fat-loss diet, but excessive amounts should be avoided due to potential side effects like jitteriness and insomnia.

Protein's Role in Muscle Definition

Building and maintaining muscle is critical for a toned, defined appearance, and protein is the building block. While whole food sources are ideal, protein shakes offer a convenient and effective way to supplement your intake.

Optimizing with Protein Shakes

Protein shakes are highly satiating, helping to control hunger and reduce overall calorie intake. A high protein intake is essential for repairing and building muscle tissue, which in turn boosts your metabolism since muscle burns more calories than fat. Whey protein, in particular, is fast-absorbing and rich in essential amino acids, making it a popular choice for post-workout recovery. Plant-based proteins like pea or soy are also excellent alternatives. You can create a well-balanced, high-protein smoothie by blending protein powder with low-sugar fruits and vegetables. To learn more about protein requirements, consult a reliable resource like Protein Works on their article detailing how to get abs.

Natural Elixirs for Digestion and Bloating

To reveal a flatter stomach, it’s important to minimize bloating and optimize digestion. Certain homemade concoctions can help with this.

Apple Cider Vinegar (ACV)

Apple cider vinegar is known for its acetic acid content, which may help suppress appetite and regulate blood sugar levels, preventing the cravings that often derail a diet. Mix one to two tablespoons of ACV with water for a tangy, weight-loss-supporting drink. Always dilute it to protect your tooth enamel.

Infused Waters and Herbal Teas

Creating your own infused water or brewing herbal tea is a flavorful way to stay hydrated without added sugar. Ingredients like lemon, ginger, cucumber, mint, and cumin have properties that aid digestion, boost metabolism, and reduce bloating. For example, jeera (cumin) water is a traditional remedy believed to enhance metabolism. Ginger tea can increase thermogenesis, while lemon helps detoxify.

The Comparison: Hydration for Abs vs. Hydration Sabotage


Drink	Benefit for Abs	What to Watch Out For
Water	Promotes metabolism, reduces bloating, aids satiety. Zero calories.	Dehydration can hinder results. Flavor can be bland for some.
Green Tea	Catechins boost metabolism and fat oxidation. Antioxidant benefits.	Caffeine content can affect sleep if consumed late. Avoid sugary versions.
Protein Shake	Increases satiety, aids muscle repair and growth. Convenient meal replacement.	Can contain high sugar if premade. Choose low-sugar, quality protein powder.
Sugary Soda	None. Empty calories stored as visceral fat. High risk of type 2 diabetes.	Directly contributes to stubborn belly fat. Causes blood sugar spikes.
Alcohol	None. High in calories, dehydrating, and can negatively impact sleep.	Can promote fat storage and is detrimental to fitness goals.

What to Avoid: The Drinks That Hide Your Abs

Just as important as what you should drink is what you should avoid. The drinks that actively sabotage your efforts typically contain high amounts of added sugar or excessive calories with little to no nutritional value.

Sugary Drinks and Visceral Fat

Sugary beverages, including sodas, sweetened teas, and fruit juices, are loaded with calories that contribute to weight gain. Research has directly linked high consumption of these drinks to an increase in visceral fat, the dangerous fat that wraps around your internal organs and is a significant risk factor for heart disease and diabetes. The fructose in these drinks is metabolized by the liver, and excess amounts are converted directly into fat. Switching from these to water is one of the most effective single changes you can make.

Empty Calories from Alcohol

Alcoholic beverages, especially sugary cocktails and beers, are a source of empty calories and can actively hinder your fitness goals. Alcohol can disrupt sleep patterns, and lack of sleep is linked to weight gain. Additionally, alcohol consumption can lead to dehydration and poor nutrient absorption. If you choose to drink, opt for low-calorie options in moderation and pair every alcoholic drink with a glass of water.

Conclusion: The Holistic Approach to a Leaner Core

While no single drink will give you abs, a strategic approach to hydration and beverage selection can significantly support your fitness goals. The path to a defined core is a holistic one, combining smart dietary choices with regular exercise and consistent hydration. Prioritizing water and incorporating metabolism-boosting and muscle-supporting drinks like green tea and protein shakes can give you a significant advantage. Simultaneously, eliminating sugary sodas and moderating alcohol intake removes major obstacles to revealing your abdominals. By focusing on these intelligent choices, you provide your body with the best liquid fuel to support fat loss and muscle definition, complementing the hard work you put in at the gym.

Frequently Asked Questions

No, drinking green tea alone cannot give you a six-pack. While its catechins can help boost metabolism and fat burning, achieving visible abs requires a holistic approach that includes a balanced diet, regular exercise, and overall fat loss.

A general guideline is to aim for at least a gallon of water over the course of a day. Consistent hydration supports metabolism, reduces bloating, and aids overall fat loss, all of which are critical for revealing abdominal muscles.

Protein shakes are not strictly necessary, but they can be a very convenient way to increase your protein intake. This helps promote muscle growth and satiety, which supports fat loss. You can also get enough protein from whole food sources like chicken, fish, and legumes.

Detox teas often contain diuretics and laxatives that cause temporary water weight loss, not actual fat loss. This effect is not sustainable and can lead to dehydration. A balanced diet and regular exercise are the only proven methods for sustainable fat loss.

While diet soda has zero calories, its artificial sweeteners can potentially lead to cravings for other sugary foods. For the best results, it is recommended to replace sugary beverages with water or unsweetened herbal tea rather than relying on diet sodas.

Apple cider vinegar contains acetic acid, which some studies suggest can help suppress appetite and regulate blood sugar levels. By helping to control cravings and reduce overall calorie intake, it can indirectly support your goals of revealing your abdominal muscles. It must always be diluted with water.

The core benefit of both is hydration. Infused water, made with ingredients like cucumber, lemon, or ginger, adds flavor without extra calories and can provide additional digestive or antioxidant benefits. However, plain water provides the same fundamental hydration benefits for weight loss.