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Everything you need to know to perform (and recover from) a water fast
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There is no more grueling type of fast or cleansing diet than a pure water fast. A water fast costs nothing to do, and may be used to lose some weight, focus on your inner spiritual life, and possibly help your body flush out toxins. [1] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source Short-term calorie restriction may help you live a longer, healthier life if done correctly – but fasting can also be dangerous. [2] X Research source Whatever your goal, approach water fasting safely – ease into it, work with an experienced healthcare professional, recognize signs of when to stop, and transition back to food slowly.
Steps
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Do not fast if you have certain medical conditions. Some medical conditions can be worsened by fasting and can lead to serious health consequences. Do not do a water fast if you have any of the following, unless specifically approved by your doctor: [3] X Research source
- Any eating disorder like anorexia or bulimia
- Low blood sugar (hypoglycemia) or diabetes
- Enzyme deficiency
- Late stage kidney or liver disease [4] X Research source
- Alcoholism
- Thyroid dysfunction
- AIDS, tuberculosis, or infectious disease
- Late stage cancer
- Lupus
- Vascular disease or poor circulation
- Heart disease, including heart failure, arrhythmias (especially atrial fibrillation), history of a heart attack, valve problems, or cardiomyopathy
- Alzheimer’s disease or organic brain syndrome
- Post-transplant
- Paralysis
- Pregnant or breastfeeding
- Taking medication you cannot stop taking [5] X Research source
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Select a length of time to do your water fast. Consider starting with a 1-day water fast. Limit your water fast to 3 days if you’re doing it on your own. Some evidence suggests that just a 1-3 day short-term fast can have health benefits. [6] X Research source If you intend to fast longer than that, only do so under medical supervision – such as at a fasting retreat where you’re supervised by a medical professional. [7] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source
- It is probably safer and may offer more health benefits to fast for short times periodically, rather than doing a long fast (over 3 days). Consider doing a water fast for one day out of the week at the most. [8] X Trustworthy Source Mayo Clinic Educational website from one of the world's leading hospitals Go to source
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Fast during a low-stress time. Plan your water fast for when you will not be under a lot of stress and when fasting won’t interfere with your daily routine. Whenever possible, avoid working while fasting. [9] X Research source Save your fast for a day that you can just rest. [10] X Expert Source Kristi Major
ACE Certified Personal Trainer Expert Interview. 28 October 2019. -
Prepare mentally. The idea of fasting for multiple days can be daunting. Talk to your doctor, read books on the subject by reputable authors, and converse with others who have fasted. View the fast as an adventure.
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Transition into your fast. Rather than jumping straight in to your water fast, start small. Start to eliminate sugar, processed foods, and caffeine from your diet at least 2-3 days before your fast, and eat mostly fruits and vegetables. [11] X Research source Also consider reducing the size of your meals for several weeks leading up to your fast. This can help prepare your body for what’s to come, and make the transition to water mentally easier. Consider using intermittent fasting to lead into your water fast. Such a plan could spread over the course of a month:
- Week 1: Don’t eat breakfast
- Week 2: Skip both breakfast and lunch
- Week 3: Skip breakfast and lunch and decrease your portion for dinner
- Week 4: Begin your water fast
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Drink 9-13 glasses of water a day. In general, men should drink around 13 cups of water and other fluids daily (about 3 liters), and women should aim for 9 cups (2.2 liters). [12] X Trustworthy Source Mayo Clinic Educational website from one of the world's leading hospitals Go to source You can stick to the daily recommended amount of water during your water fast. Choose the purest water you can, or drink distilled water. [13] X Research source
- Don’t drink all that water at once! Spread out your water consumption throughout the day. Try setting out three 1-liter jugs every day, so you can see how much water you should drink.
- Don’t drink more water than the recommended amount, as this can throw off the balance of salt and minerals in your body and cause health problems. [14] X Research source
- Drinking enough water while you're fasting is important so you don't get dehydrated. [15]
X
Expert Source
Kristi Major
ACE Certified Personal Trainer Expert Interview. 28 October 2019.
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Combat bouts of hunger. If you get strong hunger pangs, work through it by drinking 1-2 glasses of water. Then lie down and rest. The craving will usually pass. You can also try distracting yourself by reading or meditating.
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Break your fast slowly and gradually. Break your fast with orange or lemon juice first. Then proceed to add foods to your diet gradually. Eat small amounts about every 2 hours, at first. Proceed in a stepwise process from easily digested foods to foods that are harder to digest. Depending on the length of your fast, you can spread this process out over one day or many days: [16] X Research source
- Fruit juice
- Vegetable juice
- Raw fruit and green leafy vegetables
- Yogurt
- Vegetable soup and cooked vegetables
- Cooked grains and beans
- Milk, dairy, and eggs
- Meat, fish, and poultry
- Everything else
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Eat a healthy diet regularly. Fasting won’t help your health much if you return to eating high-fat and high-sugar foods afterwards. Follow a diet high in fruits, vegetables, and whole grains, and low in bad fats and refined sugar. Exercise for 30 minutes five days a week. Live a healthy lifestyle to improve your health and wellbeing, and let fasting be only a small part of that.
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Visit your doctor before water fasting. If you’re thinking about doing a water fast, consult your healthcare provider. Though fasting may offer health benefits for some people, others should avoid it. Be sure to discuss your medications and medical conditions with your doctor to determine if water fasting is safe for you. [17] X Trustworthy Source Mayo Clinic Educational website from one of the world's leading hospitals Go to source They will likely perform a physical exam and possibly do some blood tests.
- If you take medication, you will have to discuss with your doctor whether to continue to take your medication while fasting, or if any dose changes need to occur.
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Fast under supervision of a trained professional. It’s best to fast only with a doctor’s supervision and input, especially if you’re fasting over 3 days or have any medical conditions. Find a doctor who is trained in fasting and have them guide you and monitor your condition during the fast. Ask your primary doctor to supervise you or suggest another professional who can. [18] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source
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Avoid dizziness. After 2-3 days of water fasting you may experience dizziness if you stand up too quickly. Avoid this by getting up slowly and doing some deep breathing before standing. [19] X Trustworthy Source Mayo Clinic Educational website from one of the world's leading hospitals Go to source If you do get dizzy, immediately sit or lie down until it passes. You can also try putting your head between your knees.
- If you become so dizzy that you lose consciousness, stop fasting and see your doctor.
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Differentiate normal from abnormal side effects. It’s not uncommon to feel some dizziness, a little weakness, nausea, or occasional skipped heartbeats while fasting. However, stop fasting and seek medical attention if you lose consciousness, feel confused, have more heart palpitations than one or two a day, have severe stomach discomfort or headache, or any other symptom that feels alarming to you.
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Get plenty of rest during your water fast. You may experience a drop in stamina and energy during this time. Don't overexert yourself. Maintain healthy sleep patterns. Fasting is all about rest - physical, emotional, sensory and physiological. [20] X Research source
- If you feel like napping, nap. Read uplifting material. Listen to your body and don’t push yourself physically.
- If you feel tired and “out of it,” do not operate a vehicle.
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Avoid intense exercise during this time. Your energy may fluctuate between feeling weak and tired and feeling energetic. Even when you have lots of energy, don’t exert yourself. Instead, try gentle, restorative yoga. Yoga is a calming way of stretching your muscles and getting some light exercise. [21] X Research source
- Yoga and light stretching may feel good to some people, and be too vigorous for others. Listen to your body and only do what feels comfortable.
- Avoid strenuous activities during your fast since they can put a strain on your body when you're not taking in any calories. [22]
X
Expert Source
Kristi Major
ACE Certified Personal Trainer Expert Interview. 28 October 2019.
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Tips
- If you are looking for an easier alternative, try a green juice fast . Avoid sugary fruits and use blended organic kale, celery, cucumber, cilantro, and spinach for a green juice fast.Thanks
- Even if you lose weight by fasting, it’s important to live an active life and eat nutritiously – otherwise you will gain the weight back.Thanks
Tips from our Readers
The advice in this section is based on the lived experiences of wikiHow readers like you. If you have a helpful tip you’d like to share on wikiHow, please submit it in the field below.
- Prepare your body for a long term fast by eating smaller meals with lots of fruits and vegetables.
- If you don't like the flavor of plain water, try adding some lemon juice!
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Warnings
- Stop your fast and seek medical treatment immediately if you experience severe stomach discomfort, fainting, or confusion.Thanks
- Water fasts should only be performed by informed adults after consulting with a doctor. It is not suitable for any person under the age of 18.Thanks
- Don’t get a colon cleanse (enema) before or during your fast. Despite the myth that this is necessary, modern science has found no evidence that it helps, and it may even be detrimental to your health. Enemas can cause cramping, bloating, nausea, and vomiting. [23] X Trustworthy Source Mayo Clinic Educational website from one of the world's leading hospitals Go to sourceThanks
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References
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3946160/
- ↑ https://www.science.org/content/article/short-term-fasting-may-improve-health
- ↑ http://www.allaboutfasting.com/healthy-fasting.html
- ↑ http://www.healthpromoting.com/learning-center/articles/therapeutic-fasting
- ↑ http://nutritionstudies.org/fasting-effective-ancient-therapy-todays-health-concerns/
- ↑ http://www.npr.org/templates/story/story.php?storyId=16513299
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3946160/
- ↑ http://www.mayoclinic.org/diseases-conditions/heart-disease/expert-answers/fasting-diet/faq-20058334
- ↑ http://www.allaboutfasting.com/water-fasting-tips.html
- ↑ Kristi Major. ACE Certified Personal Trainer. Expert Interview. 28 October 2019.
- ↑ http://www.allaboutfasting.com/water-fasting-tips.html
- ↑ http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256
- ↑ http://www.allaboutfasting.com/water-fasting.html
- ↑ http://www.clevelandclinicmeded.com/medicalpubs/diseasemanagement/nephrology/hyponatremia-and-hypernatremia/
- ↑ Kristi Major. ACE Certified Personal Trainer. Expert Interview. 28 October 2019.
- ↑ http://www.allaboutfasting.com/breaking-a-fast.html
- ↑ http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/detox-diets/faq-20058040
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3946160/
- ↑ https://www.mayoclinic.org/diseases-conditions/orthostatic-hypotension/diagnosis-treatment/drc-20352553
- ↑ http://www.allaboutfasting.com/water-fasting.html
- ↑ http://www.allaboutfasting.com/water-fasting.html
- ↑ Kristi Major. ACE Certified Personal Trainer. Expert Interview. 28 October 2019.
- ↑ http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/detox-diets/faq-20058040
About This Article
Article Summary
X
To successfully perform a water fast, drink 9-13 cups of water spread throughout each day. For your first fast, start with one day of fasting at a time, and never fast for longer than 3 days. If you have strong hunger pains during the fast, drink a glass of water and lie down to rest until the hunger passes. When it’s time to break your fast, drink a small glass of orange or lemon juice, and start slowly by eating small amounts of food every 2 hours. If you’re considering doing a water fast, consult your doctor to confirm that it’s safe for you. For more information on activities to avoid and common side effects during your fast, keep reading!
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- "This helped my life improve so much. I've always had problem's losing weight until one of my friend told me about this. I talked to my doctor, and he said I was healthy but if I start feeling sick or dizziness, I have to go check with him. after 25 day of water fasting I look incredible. All my friends ask me how I did it and I explain to them about it. Now I don't have to worry about my size anymore, I feel free, relaxed and reborn. Thank you." ..." more
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"This helped my life improve so much. I've always had problem's losing weight until one of my friend told me about this. I talked to my doctor, and he said I was healthy but if I start feeling sick or dizziness, I have to go check with him. after 25 day of water fasting I look incredible. All my friends ask me how I did it and I explain to them about it. Now I don't have to worry about my size anymore, I feel free, relaxed and reborn. Thank you."
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"I was happy to learn that I can also do a juice fast and to get plenty of rest and simple exercise like yoga. Last time I tried a water fast, I gave up on the night of day two. Now I think I'm encouraged to go for 3 or 4 days. Thank you for your help."
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"A water fast is very difficult, and it requires a lot of mental strength. If you have stomach cramps because of the acid in your stomach, stick your finger in your throat and vomit it out. Make sure to do this at a basin with running water."
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"Love how this article was written so that everyone can understand it! I am starting my second 30-day water cleanse today. I do this once a year, and while the day in and out can be more than some could bear, the outcome is worth it."
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"I am on day 3 of my water fast in hopes to rid myself of chronic migraines. I stumbled on your site after much research on this subject. I have read several articles but your slow approach makes the most sense. :)"
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