What to drink when you aren't eating? Navigating nutrition and hydration

October 12, 2025 •

3 min read

According to the Mayo Clinic, dehydration of just 2% loss of your body weight can impair your physiological responses and performance. Whether due to illness, appetite loss, or fasting, knowing what to drink when you aren't eating is crucial for staying hydrated and nourished without overwhelming your system.

Quick Summary

Stay hydrated and nourished when not eating by focusing on fluids that replenish electrolytes and offer concentrated nutrients. Explore the benefits of water, bone broth, and nutrient-dense smoothies, and learn which drinks to avoid. The ideal choice depends on your specific health goals and why you are not eating solid food.

Key Points

Prioritize Hydration: When not eating, your body loses fluids that would normally come from food, making intentional hydration with water, bone broth, or herbal tea essential.
Choose Nutrient-Dense Liquids: For low appetite, opt for nutrient-rich drinks like smoothies made with yogurt and fruit or savory bone broth to provide calories, protein, and minerals without overwhelming your system.
Avoid Sugary and Caffeinated Drinks: Sugary beverages can cause blood sugar spikes and digestive upset, while excessive caffeine can increase dehydration, so limit or avoid them when not eating.
Consider Electrolytes: During or after illness with fever or vomiting, electrolyte-rich drinks like coconut water or bone broth can help replenish lost minerals more effectively than water alone.
Use Warm Beverages to Soothe: Herbal teas like ginger or peppermint can aid digestion and alleviate nausea, providing a soothing effect that is gentle on the stomach.
Blend for Easy Calories: When solid food is unappealing, creating nutrient-packed smoothies with ingredients like yogurt, nut butter, and fruit offers an easy way to consume much-needed calories and vitamins.
Listen to Your Body: The best liquid strategy depends on your specific needs, whether for fasting or recovery. Monitor your hydration levels and consult a healthcare professional for persistent appetite issues.

The Importance of Proper Hydration

When you're not consuming solid foods, a significant portion of your daily fluid intake from sources like fruits and vegetables is lost, making conscious hydration more critical than ever. Hydration is a cornerstone of health, impacting everything from regulating body temperature to cushioning your joints and transporting nutrients. For those with a reduced appetite, especially when ill, fluid loss can accelerate due to fever, sweating, or vomiting, underscoring the need for purposeful hydration.

Best Drinks When You Aren't Eating

When a regular meal isn't an option, certain beverages can provide essential hydration and nutrients without overtaxing your digestive system. The best choice depends on your specific needs, whether it's for simple rehydration during a brief fast or for concentrated nutrition during illness.

1. Water and Infused Water

Plain water is the most fundamental and universally recommended beverage for hydration. It has zero calories and doesn't affect blood sugar or insulin levels, making it ideal for intermittent fasting. Adding slices of lemon, lime, or cucumber, or incorporating mint and ginger, can make water more palatable and offer a boost of vitamins and antioxidants.

2. Bone Broth

For times of low appetite or illness, bone broth is a nutritional powerhouse. It’s easy on the stomach, rich in minerals like sodium, potassium, and magnesium, and provides collagen and amino acids that support gut health. While it does contain some calories (around 40-50 per 8 ounces), it is generally considered acceptable for "dirty fasting" and provides satiating protein that can curb hunger.

3. Nutrient-Dense Smoothies

When you need calories and protein but lack the appetite for a full meal, a nutrient-dense smoothie can be an excellent liquid meal replacement. Smoothies allow you to pack a wide array of vitamins, minerals, and macronutrients into a single, easy-to-digest drink by using a milk base, fruits, and a protein source. Some examples include berry and Greek yogurt, green smoothies with spinach and avocado, or protein-packed options with protein powder and nut butter.

4. Unsweetened Teas

Herbal and traditional teas can provide benefits beyond hydration. Peppermint and ginger teas can aid digestion and alleviate nausea, while chamomile can help with relaxation. Green and black teas contain antioxidants, but should be consumed in moderation due to caffeine. Always opt for unsweetened versions.

Drinks to Avoid

Sugary Drinks: Avoid regular soda, most fruit juices, and many sports drinks due to high sugar content, which can cause blood sugar spikes and digestive issues.
Excessive Caffeine: Large amounts can act as a diuretic, potentially worsening dehydration.
Alcohol: Completely avoid alcohol as it dehydrates you and can interfere with immune function.

Comparison of Hydrating Drink Options


Feature	Plain Water	Bone Broth	Sports Drinks	Nutrient-Dense Smoothie
Nutrient Density	Low (Minerals can be added via electrolytes)	High (Vitamins, minerals, amino acids, collagen)	Low to Moderate (Typically electrolytes and sugar)	High (Customizable; includes protein, vitamins, minerals)
Best For	General hydration, intermittent fasting	Illness, gut support, satiety	Intense, prolonged exercise or severe illness causing electrolyte loss	Low appetite requiring meal replacement, quick nutrition
Sugar Content	None	Minimal	Often high; check labels for artificial sugars	Variable, depends on fruit and added sweeteners
Electrolytes	None (can be added)	Yes (Sodium, potassium, magnesium)	Yes, but often with added sugars	Yes (If using electrolyte-rich ingredients like avocado, banana, coconut water)

Putting it all together: A strategy for different needs

When your appetite is low, your strategy for choosing drinks should align with the reason for not eating. For a simple fast, water, black coffee, and tea are sufficient. When recovering from illness, nutrient-dense options like bone broth and smoothies are a better choice. During prolonged periods of low intake, combining different beverages can ensure comprehensive hydration and nutrition. Listen to your body and introduce liquids slowly. If low appetite or difficulty drinking persists, consult a healthcare professional.

Conclusion: Staying strong through liquid nutrition

Navigating nutrition when you can't eat requires a balanced liquid strategy. Water, bone broth, and tailored smoothies can help maintain hydration and provide essential energy. Focusing on nutrient-rich fluids and avoiding sugary or dehydrating drinks supports recovery and well-being until your appetite returns.

Frequently Asked Questions

Plain water is the most fundamental option and is great for basic hydration, especially during fasting. However, if your appetite is gone due to illness, you may need additional nutrients and electrolytes, which water alone cannot provide.

Yes, bone broth is an excellent choice. It provides protein, amino acids, and minerals like sodium, potassium, and magnesium in an easily digestible form, which can be very beneficial when your appetite is low.

Nutrient-dense smoothies are a great option for meal replacement when you can't eat solid food. By blending ingredients like yogurt, fruit, and healthy fats, you can create a high-calorie, nutrient-rich beverage.

While sports drinks contain electrolytes, many are also high in sugar, which can upset your stomach when you're ill. They are best reserved for cases of significant fluid and electrolyte loss from intense exercise, vomiting, or diarrhea.

Herbal teas are a gentle and soothing option. Ginger tea can help with nausea, peppermint tea can ease digestive issues, and chamomile tea can promote relaxation.

You can infuse water with fresh fruit and herbs to add flavor. Try adding slices of lemon, cucumber, or ginger to encourage you to drink more and boost your vitamin intake.

When choosing an electrolyte drink, look for one with low or no added sugars and natural sources of electrolytes like coconut water. Better yet, bone broth provides these minerals naturally without artificial additives.