Do Water Enhancers Break A Fast?

Intermittent fasting intentionally gives your body time to reset, giving your digestive system a much-needed pause. It may also aid in weight loss and improved metabolic health.

People tend to focus on eating when thinking about Intermittent Fasting, but getting enough hydration in a drink is equally important.

Choosing the correct beverages can make or break your fasting efforts. Number one on that list is drinking water, but getting enough (remember that eight glasses of water recommendation?) may prove too problematic for some people. Enter water enhancers.

Water enhancers are items on the market that you can add to help you meet your hydration goals.

But wait!

You don’t want to ruin your fast, so make sure you want to know if water enhancers break a fast. In this article, I’ll help you answer this question and give tips on including water enhancers in your intermittent fasting life.

Do Water Enhancers Break Your Fast?

Water enhancers are concentrated liquid or powdered products that flavor plain water, making drinking more enjoyable. They come in different forms, including drops, squirts, or powder packets. They typically contain natural flavors, sweeteners, and sometimes additional ingredients like vitamins or electrolytes.

Water enhancers vary widely in ingredients and nutritional content, so whether they break a fast depends on what’s in them. Generally, water enhancers designed for fasting-friendly consumption contain minimal or zero calories, sugars, and artificial sweeteners.

Some water enhancers may contain sugars, artificial sweeteners, or other additives that could trigger an insulin response and potentially break your fast.

While artificial sweeteners are low or zero in calories and do not typically cause a significant increase in blood sugar or insulin levels, some studies suggest that they might still trigger specific physiological responses in the body, potentially affecting the benefits of fasting.

Why Is Insulin Important In Intermittent Fasting?

During a fast, the body undergoes several metabolic changes to adapt to the absence of food intake. One of the primary goals of fasting is to lower insulin levels, which allows the body to switch from using glucose (sugar) as its primary energy source to burning stored fat for fuel. This shift in metabolism enables many health benefits associated with fasting, such as improved insulin sensitivity, fat loss, and autophagy (cellular repair process).

Insulin is a hormone the pancreas produces in response to elevated blood sugar levels, primarily triggered by consuming carbohydrates or protein. When insulin levels are high, the body’s ability to burn fat for fuel is inhibited, and instead, it tends to store excess glucose as fat.

If something causes a significant increase in insulin levels during a fast, it can potentially disrupt this metabolic state and reduce the effectiveness of fasting. This is why avoiding consuming foods or substances that can trigger insulin release during fasting periods is vital.

Certain substances, such as sugars and some artificial sweeteners, have been shown to stimulate insulin release to varying degrees. Consuming these substances, even in small amounts, could raise insulin levels and interfere with the metabolic benefits of fasting.

While the impact of small insulin responses during fasting may vary among individuals and depend on factors like insulin sensitivity and overall metabolic health, the general goal of fasting is to keep insulin levels low to promote fat-burning and other physiological benefits.

Therefore, avoiding substances that could potentially increase insulin levels, such as sugars and certain artificial sweeteners, can help maintain the metabolic state of fasting and maximize its benefits.

Which Sweeteners Can Potentially Break A Fast?

It’s important to note that individual responses to artificial sweeteners can vary, and some people may tolerate them better than others during fasting. However, if your goal is to maximize the benefits of fasting, it might be better to reduce intake or altogether avoid artificial sweeteners or opt for alternatives while fasting.

Here are some common artificial sweeteners that may potentially break a fast:

• Aspartame: Aspartame is a low-calorie sweetener commonly used in diet sodas, sugar-free gum, and instant coffee.
• Sucralose: Sucralose is a popular artificial sweetener in many sugar-free products, including fruit juices, baked goods, protein bars, and chewing gum.
• Acesulfame Potassium (Ace-K): Acesulfame potassium is an artificial sweetener commonly used in sugar-free products like carbonated drinks, syrups, sauces, and candies.
• Saccharin: Saccharin is one of the oldest artificial sweeteners in products like Sweet’N Low, canned fruit, and fruit juices.
• Neotame: Neotame is a newer, very sweet artificial sweetener found in products such as frozen desserts, puddings, yogurt, and candies.
• Advantame: Advantame is another newer, very sweet artificial sweetener found in products such as milk, frozen dairy, and chewing gum.

Again, the results of consuming the artificial sweeteners above can vary from individual to individual, and some may not have an insulin response significant enough to ruin the effects of fasting for them. For others, it could be a leading reason they might not obtain desirable results in Intermittent Fasting.

It is usually better to err on the side of caution, so thankfully, some fasting-friendly water enhancers might be better choices than ones containing artificial sweeteners.

Choosing Fasting-Friendly Water Enhancers

When choosing water enhancers, always check the ingredient list to ensure they are free from artificial sweeteners and sugars that could interfere with your fasting goals.

Here are some fasting-friendly water enhancers that should not ruin your fast:

• Lemon or Lime Infusions: Squeezing fresh lemon or lime juice into your water adds natural flavor without artificial sweeteners. Add a few slices of lemon or lime for a refreshing twist.
• Cucumber Mint Water: Infusing water with cucumber slices and mint leaves provides a crisp and refreshing flavor without artificial additives.
• Fruit Infusions: Adding slices of fruits like strawberries, oranges, berries, or watermelon to your water can infuse it with natural sweetness and flavor. Be careful not to consume the fruits, which will ruin your fast.
• Herbal Teas: Brewing herbal teas and allowing them to cool before adding them to water can provide natural flavor without adding calories or artificial sweeteners. Popular choices include mint tea, chamomile tea, or hibiscus tea.
• Stevia-based Water Enhancers: While stevia is technically an artificial sweetener, it is derived from the leaves of the stevia plant and is considered a natural alternative to artificial sweeteners.
• Plain Sparkling Water: If you enjoy the fizziness of carbonated drinks, opt for plain sparkling water without any added flavors or sweeteners. You can always add a squeeze of lemon or lime for a hint of flavor.

Here are some water enhancer brands that, based on their ingredient lists, offer fasting-friendly options because they typically contain natural flavors or are free from artificial sweeteners:

• True Citrus: True Citrus offers a range of water enhancers made from crystallized citrus fruits. These enhancers contain no artificial sweeteners, colors, or preservatives and provide a refreshing natural flavor. You can get the True Lemon, True Lime, True Orange, or True Grapefruit.
• Hint Water: Hint Water is infused with natural fruit essences without added sugars, sweeteners, or calories. While technically not a water enhancer, the water has already been “enhanced” for you so I included it in this list. You can get it here.
• Skratch Labs Sport Hydration Drink Mix: Skratch Labs offers hydration drink mixes made with real fruit and natural ingredients. Their Sport Hydration Drink Mix contains electrolytes for hydration during workouts or fasting periods. You can get it here. 
• Nuun Hydration: Nuun Hydration tablets are formulated with electrolytes and natural flavors to replenish hydration without any added sugars or artificial sweeteners. You can get it here. 
• Stur Liquid Water Enhancer: Stur Liquid Water Enhancers are made with natural fruit flavors and stevia extract for sweetness. They contain zero calories, sugar, or artificial sweeteners. You can get it here. 

Remember to check the ingredient list to ensure that the water enhancers you choose are free from artificial sweeteners, sugars, and other additives, especially as ingredient lists can change.

Now that you know what water enhancers you might need to be careful around while fasting and which ones you should consider including, let’s discuss how you can incorporate them into your fasting routine.

Incorporating Water Enhancers into Your Fasting Routine

When using water enhancers during fasting, it is essential to choose options that align with your fasting goals and use them in moderation. This will allow you to achieve your goals in Intermittent Fasting and reduce the frustrations you can encounter from not getting the results you expect.

Here are some tips for using water enhancers effectively during fasting:

• Choose fasting-friendly options: Look for water enhancers that contain natural flavors, are free from artificial sweeteners, sugars, and calories, or are labeled explicitly as “fasting-friendly” or “zero calories.” These types of enhancers should not significantly impact your fast. Steer clear of enhancers that could spike insulin levels or disrupt the metabolic state of fasting.

• Read the labels: Always check the ingredient list and nutritional information before using a water enhancer during fasting. Ensure it contains no added sugars, artificial sweeteners, or other additives that could break your fast.
• Be cautious, not daring: If you’re uncertain about a specific water enhancer, it’s best to avoid caution and choose one with minimal to no calories or additives to ensure you stay fasted.
• Use in moderation: While water enhancers with natural flavors are generally safe to use during fasting, it’s still essential to moderate your intake. Avoid excessive consumption, as even small amounts of certain ingredients could impact your fasting state.
• Stay hydrated: While water enhancers can add flavor to your water and make it more enjoyable to drink, remember that the primary goal during fasting is to stay hydrated. Drink plenty of plain water throughout the day to maintain hydration and support fasting.
• Listen to your body: Pay attention to how your body responds to water enhancers during fasting. If you notice any adverse effects or changes in hunger levels, consider reducing or eliminating them from your fasting routine.

By choosing fasting-friendly water enhancers, using them in moderation, and being mindful of your body’s responses, you can effectively incorporate them into your fasting routine while staying on track with your health goals.

I hope that by now, you feel inspired and ready to include water enhancers in your intermittent fasting routine. Here’s to enjoying proper hydration in every fast for a life full of health, energy, and happiness.

Happy fasting!