What to Drink First After Intermittent Fasting for Optimal Rehydration?

December 5, 2025 •

4 min read

Proper hydration is a critical, yet often overlooked, aspect of a successful fasting routine. Knowing what to drink first after intermittent fasting is essential for replenishing fluids and electrolytes gently, preventing the negative side effects of dehydration, and setting the stage for a successful eating window.

Quick Summary

The ideal first drink post-fast focuses on gentle rehydration and electrolyte replenishment to support digestion and avoid discomfort. Excellent choices include water with electrolytes, bone broth, and nourishing smoothies, while sugary and heavy beverages should be avoided.

Key Points

Electrolyte Replenishment: Fasting leads to a loss of electrolytes like sodium, potassium, and magnesium, making their replenishment crucial for preventing headaches, fatigue, and muscle cramps.
Start Simple: Begin by slowly sipping water with a pinch of salt or a sugar-free electrolyte mix to gently rehydrate your body.
Soothing Broth: Bone or vegetable broth provides easily digestible minerals, amino acids, and hydration, which is great for supporting gut health after a fast.
Avoid Sugar and Heaviness: Steer clear of sugary juices, sodas, and heavy dairy products, as they can cause blood sugar spikes and digestive issues.
Listen to Your Body: Pay close attention to how you feel and transition slowly from simple liquids to more complex ones, choosing the best option for your individual needs.
Herbal Teas as an Alternative: Unsweetened herbal teas like chamomile or mint offer a calming, hydrating, and digestive-friendly option.

The Importance of the First Drink

Your body undergoes significant metabolic shifts during a fast, particularly with fluids. As insulin levels drop, the body releases stored water and electrolytes along with glycogen, increasing the risk of dehydration and mineral imbalance. This is why the first beverage you consume is so critical; it should be gentle, hydrating, and rich in essential minerals.

Prioritizing Hydration and Electrolytes

Water is the fundamental component of rehydration, and while you can and should drink it during a fast, it's not enough to fully restore your electrolyte balance. Symptoms like fatigue, headaches, and muscle cramps are often linked to depleted sodium, potassium, and magnesium levels. The best post-fast drinks address both fluid and electrolyte needs.

Gentle Reintroduction of Nutrients

After a prolonged period without food, your digestive system is in a state of rest. Shocking it with heavy or sugary drinks can cause discomfort, bloating, and gas. The best drinks offer nutrients in an easily digestible format, preparing your body for solid food later on.

Top Drinks to Break Your Intermittent Fast

Electrolyte Water or Supplements

Combining filtered water with an electrolyte supplement or a pinch of high-quality salt is a simple yet effective strategy. Look for sugar-free options to avoid triggering an insulin response. This approach rapidly restores the mineral balance lost during fasting, fighting off common symptoms like headaches and dizziness.

Bone or Vegetable Broth

For a truly nourishing and gentle option, bone broth is an excellent choice. It provides not only hydration but also a wealth of minerals, amino acids, and collagen that support gut health. For a vegetarian alternative, vegetable broth serves a similar purpose, delivering a concentrated dose of vitamins and electrolytes in an easily digestible liquid form. The warmth of the broth can also be very soothing to a resting digestive system.

Simple Smoothies

Blended drinks are a great way to introduce nutrients without the fiber load of whole fruits and vegetables. A simple smoothie using ripe bananas (for potassium) or coconut water (for electrolytes) can be an ideal first step. Using low-fat dairy or unsweetened plant-based milk ensures a gentle reintroduction of protein and carbohydrates. For added benefits, consider blending with some fresh ginger, which is known for its digestive properties.

Herbal Teas

For a simple, warm, and calming beverage, unsweetened herbal teas like chamomile or mint are perfect. They can aid in digestion and have a soothing effect on the stomach without introducing any calories or sugar. Just be sure to avoid teas with added sugars or artificial sweeteners.

Drinks to Avoid When Breaking Your Fast

Certain drinks can be counterproductive and even harmful immediately following a fast. Here is what to steer clear of:

High-Sugar Beverages: Sodas, sweetened juices, and energy drinks will cause a sudden spike in blood sugar and insulin, negating some of the metabolic benefits of fasting and potentially causing digestive upset.
Excessive Caffeine: While black coffee or tea might be consumed during a fasting window, large amounts immediately post-fast can be overly stimulating to an empty stomach, leading to jitters and digestive distress.
Heavy Dairy: High-lactose dairy products can be difficult to digest for some people after a fast, leading to bloating and discomfort.
Alcohol: Alcohol is a diuretic that can worsen dehydration and put extra strain on your liver, which has been resting during the fast. It should be avoided entirely when breaking a fast.

Comparison of First Drinks Post-Fasting


Drink Category	Benefits	Best For	Considerations
Electrolyte Water	Rapidly restores mineral balance, prevents dehydration symptoms like headaches and cramps.	Extended fasts, active individuals, or anyone prone to electrolyte imbalance.	Ensure it's sugar-free; some supplements can have additives.
Bone Broth	Highly nutritious, supports gut health, rich in amino acids and electrolytes.	A gentle, soothing reintroduction of nutrients for gut health benefits.	Technically breaks a 'strict' zero-calorie fast due to minimal calories.
Simple Smoothies	Nutrient-dense, easy to digest, offers immediate carbohydrates and protein.	Those needing a small energy boost before a full meal; good for blending in fruit and fats.	Stick to simple recipes; avoid high-fiber or overly complex mixtures initially.
Herbal Tea	Calming, aids digestion, gentle on the stomach.	A warm, soothing start; great for winding down a fast in the evening.	Must be unsweetened; choose caffeine-free varieties.

A Sample Post-Fast Drinking Schedule

First 15 Minutes: Slowly sip 8-16 ounces of filtered water with a pinch of Himalayan or sea salt, or a sugar-free electrolyte supplement. This primes your system for hydration.
Next 30 Minutes: Enjoy a mug of warm bone broth or a simple, nutrient-dense smoothie with ripe banana and coconut water. This provides a gentle dose of minerals and macronutrients.
After an Hour: If you feel ready, you can have a full, nutrient-dense meal, ensuring you continue to drink plenty of water throughout the day.

Conclusion: Listen to Your Body and Rehydrate Smartly

Ultimately, there is no one-size-fits-all answer to what to drink first after intermittent fasting, as individual needs and the length of the fast can vary. However, the overarching principle is to prioritize gentle rehydration and mineral replenishment. By starting with pure water or a low-calorie electrolyte drink, and then progressing to more nourishing liquids like bone broth or a simple smoothie, you can support your body's transition back to a fed state smoothly. Avoiding sugary and heavy beverages is crucial for preventing digestive distress and maximizing the benefits of your fast. Pay attention to how your body responds and adjust your drinking strategy accordingly for the best results.

This article is for informational purposes and should not be considered medical advice. Always consult with a healthcare professional before starting or changing any diet or fasting regimen, especially if you have pre-existing health conditions.

Frequently Asked Questions

While small amounts of black coffee are sometimes permitted during a fast, having a large amount of caffeine on an empty stomach right after a fast can cause digestive upset and should be approached with caution. It's generally better to rehydrate with gentler options first.

Technically, yes. As it contains calories and protein, bone broth will break a 'strict' zero-calorie fast. However, it is an excellent and gentle first drink to consume during your eating window, as it provides nutrients and electrolytes without a heavy digestive load.

During a fast, lower insulin levels cause your kidneys to excrete more sodium and water, leading to a loss of electrolytes. Replenishing these essential minerals is vital for maintaining fluid balance, preventing dehydration symptoms, and supporting nerve and muscle function.

No, most fruit juices are high in sugar and can cause a sudden spike in blood sugar, potentially causing digestive issues and negating some fasting benefits. It is better to reintroduce nutrients more gently.

Plain water is the simplest and most essential option. However, for a more robust rehydration and to replace lost minerals, adding a pinch of salt or a sugar-free electrolyte supplement is recommended.

It's best to wait at least 30 minutes after your first drink to allow your body to gently transition. A small, simple meal is best to start, followed by your regular food choices later.

Yes, simple smoothies made with easy-to-digest ingredients like ripe bananas, water, and unsweetened milk are a great option. They provide nutrients without the heavy fiber load of whole foods, easing your body back into digestion.