Can You Drink Squash When Fasting?

No, most squash cordials add calories or sweeteners that end a strict fast; stick to water, plain tea, or black coffee.

Squash (also called cordial or diluting juice) is a flavored concentrate you mix with water. During a fasting window, the goal is simple: avoid energy intake and anything that acts like food. That’s why plain water, unsweetened tea, and black coffee are the staples during a fast. Once you add a syrup or a sweetener blend, even a “no added sugar” version, you step away from a clean fast and risk blunting the very benefits you’re chasing.

What “Squash” Means In Practice

In many UK and Commonwealth kitchens, squash is kept on the counter for quick flavor. It comes in two broad camps. One is the standard sweetened syrup made with sugar or juice concentrates. The other is the low- or zero-sugar bottle sweetened with non-nutritive sweeteners. Both change the nature of a fast in different ways: one adds clear calories; the other adds sweet taste, which can nudge appetite and may alter how your fast feels.

Squash Types And Calories At A Glance

Here’s a quick look at typical energy impact once mixed as you’d drink it. Values vary by brand, dilution, and flavor.

Drink	Typical Energy (per 250 ml prepared)	Fasting-Friendly?
Standard Sweetened Squash	~20–50 kcal	No — adds sugar and calories
No-Added-Sugar / “Diet” Squash	~1–5 kcal	Not for strict fasts; some use in looser plans
Undiluted Syrup (Concentrate)	~6–40 kcal per 100 ml undiluted (brand-dependent)	No — concentrated calories

Drinking Squash During A Fast: What Counts As “Breaking”?

Think about the purpose of your fasting window. If you’re targeting a clean, zero-calorie stretch, any drink with sugar or juice breaks it. Even low-calorie squash can be a problem during a strict window. That’s why many protocols keep it simple with water, black coffee, and unsweetened tea. These match guidance from leading medical sources on time-restricted eating, which point to plain water, tea, and coffee as the default picks during the no-food hours.

Why A Few Calories Still Matter During A Fast

One glass of low-cal squash looks tiny on a calorie chart. The trouble is repetition. Two or three glasses stack up. A fast works by creating a clear on/off pattern for energy intake. Even small sips of energy can blur that line. If your goal is metabolic rest, appetite control, or easier adherence, it pays to keep the fasting window clean and consistent.

What Trusted Health Sources Say About Drinks In A Fast

Trusted medical guides describe a fasting period with simple, low-effort choices: water, black coffee, and plain tea. That’s it. These keep energy near zero and fit well with most time-restricted plans. For general hydration advice outside the fast, UK guidance also reminds people that squash and cordials should be well diluted and that sugary drinks raise energy intake fast. You can read the full drink basics on the NHS hydration page and see fasting drink pointers in expert explainers from major academic centers. Those pages align with the simple rule above.

How No-Sugar Squash Affects A “Flexible” Fast

Some fasters use low-cal squash during longer stretches as a psychological aid. The sweet taste can make a long window feel easier. That said, sweet taste can also spark hunger for some people. If you’re following a flexible plan and want to try a low-cal cordial, keep your serving tiny, track how you feel, and stop if cravings ramp up. Many find that plain mineral water or a herbal tea gives the same lift with fewer side effects.

Reading A Squash Label Like A Pro

Brands vary. Here’s a quick method to check if a bottle fits your plan:

Scan the per-serving energy. Your aim during a strict window is ~0 kcal. If a prepared glass lists energy, that’s your sign to skip it until your eating window.
Spot sugars and juice concentrates. Words like sugar, glucose-fructose syrup, and fruit juice from concentrate mean energy.
Find the sweeteners. Acesulfame K, aspartame, sucralose, saccharin, stevia. These add sweet taste with minimal energy. Some people feel fine with them during a flexible plan; others feel hungrier.
Check serving size and dilution. “Double strength” bottles need more water per splash. If you pour by eye, the energy can creep up fast.

Clean Fasting Drink List

During no-food hours, stick to this simple set:

Still or sparkling water
Herbal tea with no sweetener
Black tea
Black coffee

These choices line up with widely shared clinical explainers on time-restricted eating and keep energy intake near zero.

Small Calories, Big Ripple

Why do people feel better when they drop flavored drinks during a fast? Sweet taste can keep the brain in “snack mode.” That can show up as clock-watching, mood dips, or a raid on the pantry the minute the window closes. A plain drink plan often lowers noise and makes the window easier. If you want flavor, add a slice of lemon to water during your eating window, not during the fast.

Hydration Hacks That Don’t Bend The Rules

You don’t need syrup to keep fluids steady. Try these instead:

Mineral water rotation. Alternate still and sparkling. The change in texture helps.
Hot-cold swaps. Warm herbal tea in the morning, chilled water in the afternoon.
Pinch of plain salt in a large bottle during the eating window if you’re prone to lightheaded spells, especially with long windows. Save any electrolyte mixes for the eating window unless they’re truly zero-cal and unsweetened.

When You’re Not Fasting: Where Squash Fits

During your eating window, a well-diluted glass can be part of a plan if you’re watching added sugars. Regular syrup versions raise energy fast, so the low- or no-sugar bottle is the lighter pick. UK guidance also points to swapping sugary drinks for sugar-free options when weight control is a target. That swap is fine during meals; just keep the fasting window clean.

Table Of Fasting Styles And Drink Rules

Match your drink to your method. The list below reflects common practice in popular schedules.

Fasting Style	OK During Fast	Avoid During Fast
Time-Restricted Eating (16:8, 14:10)	Water, unsweetened tea, black coffee	All squash (sweetened or “diet”), milk, creamers
Alternate-Day Style (fast-day windows)	Same list; some plans allow tiny calories, but a clean window is easier	Sweetened drinks, flavored syrups, sweetener-based squash
Medical Fasts (labs per clinician)	Water only unless told otherwise	Tea, coffee, squash, fizzy drinks

How To Phase Out Squash During A Fast

Cravings often come from habit. A short, steady plan helps:

Pick a window you can repeat daily for two weeks.
Set drink defaults for the fasting hours: one mug of black tea after waking, one bottle of water on your desk, one herbal tea mid-afternoon.
Move flavor to meals. Keep the squash glass for your first meal instead of the middle of the fast.
Track how you feel across seven days. If hunger dips and focus improves, you’ve nailed it.

Common Edge Cases

A Splash Of Squash In A One-Litre Bottle

Even a quick splash adds energy and sweet taste. During a strict fast, skip it. If you’re running a looser plan and need flavor, try a slice of cucumber or mint leaves during the eating window instead.

Electrolyte Powders That Taste Like Squash

Read the label. Many carry sugar or sweeteners. Save them for your eating window unless the packet is truly zero-cal and unsweetened.

Sweeteners And Appetites

Some people feel fine with sucralose or stevia outside the fast; others feel snacky. If cravings spike after a sweet-tasting drink, drop it during the fast and reassess next week.

Action Plan You Can Use Today

During fasting hours: water, black tea, black coffee, unsweetened herbal tea.
Skip: all squash, even “no-added-sugar,” during the fast.
During your meals: if you like squash, keep it well diluted and choose the low- or no-sugar bottle.
If weight control is the aim: favor sugar-free drinks during meals and keep water as your main fluid all day.

Bottom Line

For a clean fast, keep the window free of squash in all forms. Choose water, black tea, or black coffee. If you enjoy cordial, save it for your eating window and keep it well diluted. That simple shift keeps your fast clear, your plan easier, and your results more repeatable.