Water Fasting Benefits And 8 Important Tips To Avoid Risk

What Is Water Fasting?

In water fasting, you abstain from eating and drinking anything except water. Nothing but water. There can be many reasons for water fasting, such as religious, spiritual, dietary, or medical reasons.

Water Fasting. Nothing but water.
Water Fasting
Water fasting has both benefits and risks. There are more chances of benefit under medical supervision. Some medical conditions may worsen with water fasting, especially when water fasting is done at home. Such people should not try water fasting aggressively.

It is not fixed for how long to do water fasting or for how long, but if you ask a doctor, you will usually get suggestions from 24 hours to 3 days.

Water fasting can carry a risk of certain health complications, so it should be done with caution.

What Should You Eat In Water Fasting

Only water should be consumed during water fasting. However, in some studies, participants were also given mineral water to make up for the loss of essential minerals.

What Should You Not Eat In Water Fasting

As the name suggests, in water fasting, all types of food and drink are prohibited except water. No coffee, no tea, no alcohol, no zero-calorie drinks or any other beverage. Also, there is no food.

Health Benefits of Water Fasting

There is not much research data on water fasting. Still there are some benefits of water fasting. 

• Helpful In Reducing Weight: 

Reduce Weight By Water Fasting
Reduce Weight By Water Fasting
The body needs energy for daily activities. Carbohydrates are the easiest and preferred source of energy. But when there is no carbohydrate, fat is used to make up for its deficiency. For this reason, water fasting can be helpful in weight loss.

• Helpful In Reducing Blood Pressure: 

It cannot be said that only water fasting can give positive results. Consumption of alcohol or excessive sodium in the diet can be the cause of high pressure. Avoiding both these things during water fasting can give benefits in blood pressure control.

• Prevention Of Risk Of Heart Disease: 

There are two major risk factors for heart disease – triglycerides and cholesterol. Research shows that water fasting can prevent heart disease. However, there is limited evidence that water fasting can help with heart disease. But the levels of both triglycerides and cholesterol have been found at lower levels in the research participants.

• Diabetes Prevention: 

Research confirms that fasting of any kind can help improve insulin sensitivity. Water fasting can be a small step towards insulin resistance. Insulin resistance is the main factor in the development of type 2 diabetes.

Health Risks of Water Fasting


Water fasting may not be safe for everyone. If you are thinking of water fasting, then you should take the advice of a doctor.
Fasting for too long, the age of the fasting person or any other disease that you already have can put you at risk. Water fasting should not be done by older adults, people under the age of 18 or who are underweight.

If you have any health complaints, or are going to fast for more than 24 hours, I would suggest that you seek the advice of a medical professional and fast under his supervision.

Some of the important risks and drawbacks are mentioned below. 

• Digestive Problems: 

In water fasting, food intake is restricted for a long period of time. Re-consuming food (especially in large quantities) may cause digestive discomfort and nausea.

• Risk Of Refeeding Syndrome: 

Refeeding syndrome involves rapid metabolic changes. People who resume caloric intake very quickly after prolonged fasting are at greater risk of refeeding syndrome. It is recommended to reduce calories very slowly (using nutritional supplements and increasing calories by only 10 to 30 calories per day) to avoid refeeding syndrome.

• Nutritional Deficiencies: 

Water fasting can leave you with nutritional deficiencies. Restricting food also limits your body's supply of essential vitamins, minerals, fatty acids, amino acids and electrolytes. All these are necessary for the body to function properly.

• Dehydration: 

At least 20% of our body's water consumption comes from the foods we eat. If you reduce water intake during water fasting, you will consume much less water than normal, which increases the risk of dehydration.

• Orthostatic Hypotension: 

Drinking too much water can cause you to experience hypotension. Hypotension is the opposite condition of hypertension. This occurs when low blood pressure goes down to very low level. A sudden drop in blood pressure on standing is called orthostatic hypotension. There is a feeling of dizziness and lightheadedness.

• Hyponatremia: 

Hyponatremia means lack of sodium in the body. This means you lose salt through sweat and will not replace it by eating food or drinking sports beverages. In water fasting, because you are taking only water, you can become a victim of hyponatremia. You should not do excessive exertion or exercise during water fasting.

• Difficulty In Physical Activities: 

Risk Of Water Fasting
Risk Of Water Fasting
Studies show that there is a decrease in fitness activities during fasting. Hyponatremia is a danger, apart from this, being physically active also becomes difficult in water fasting.

• Dizziness And Fatigue: 

Dizziness, fatigue, and brain fog can be seen due to extreme calorie deficit. Research suggests that balance and stability control may be compromised even in healthy young women during fasting. Some symptoms are also seen during a water fast, such as severe headache, loss of concentration at work or school.

• Binge Eating: 

Fasting, dieting, restricting calories or water fasting all invite binge eating. Fasting can also cause you to have obsessive or intrusive thoughts about food, which can lead to binge eating when your water fast is over.

Who Should Avoid Water Fasting

As we saw that Water fasting is not a safe approach for everyone. People at risk include:
  • Older adults and those under 18
  • Individuals with eating disorder
  • Individuals who are underweight
  • Pregnant or breast-feeding women
  • Individuals with heart problems
  • Individuals with chronic kidney disease
  • Heartburn or gastroesophageal reflux disorder
  • Individuals with type 1 diabetes
  • Individuals who have uncontrolled migraines
  • Individuals who are undergoing a blood transfusion
  • Individuals are on specific medication; seek the advice of a doctor

Though water fasting looks simple, that doesn’t make it easy or safe for everyone. Every individual body may react differently for the restriction during water fasting. In clinical settings the sign and symptoms can be managed easily however, it will not be case in a home setting. Therefore, you should not start water fasting by going through some online videos or articles. Take advice from qualified health professional before starting it.

Tips to Prepare For Water Fasting

The duration of medically supervised water fasts may last longer than 24 to 72 hours.  There are no universal guidelines for water fasting as it is not widely recommended by the conventional medical or nutritional groups. 

Alternative medicine clinics that provide supervised water fasts are few and far between. Many people who do water fasting in a clinic start by getting a recommendation from their doctor.

Tips

  • Start with one day fast as a trial and look for any adverse effect of it. Even if there is no adverse effect seek medical advice if you want to go for fasting for longer than 3 days.
  • Eat well before starting the fast. Consume foods that provide high energy
  • Take proper rest while fasting. The best time for water fasting will be when you are not at work
  • Do not start water fasting if you are sick or feeling tired
  • Avoid heavy and strenuous exercise
  • Drink enough water at regular interval throughout the day.
  • Avoid drinking too much water as this can be harmful.
  • When your water fast ends, avoid eating too much at once.


Takeaway

Although there are many health benefits of water fasting, yet there are risks too. Overall calory reduction is the best and risk-free approach for weight loss. Other alternatives, for example, intermittent fasting could have more advantages with regards to decreasing the risk for coronary disease and diabetes than a long-term water fasting.

Remember that this weight loss probably comes from loss of water weight and glycogen, which is stored carbohydrates, rather than actually losing fat. Your body starts burning stored fat after utilizing available energy sources like glucose and glycogen for a few days.

Do not forget the importance of exercise, adequate sleep, and other lifestyle for your overall health. Diet is the major part of weight reduction program and it should be a balanced diet. Balanced diet should include vegetables, fruits, pulses, nuts and less oil and fats.

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4 comments:

  1. Ok, I don't think I have thought of water fasting but it was interesting to read about these information. Thank you for sharing!

    ReplyDelete
  2. Very informative.......i was unaware of any such dieting.....Good one 👍

    ReplyDelete
  3. Very informative 👍

    ReplyDelete
  4. The closest I got to doing this was the clear liquid diet. I was having stomach issues and my doctor suggested the diet to me. She told me to try it for three days. It did help, but boy was that clear liquid diet hard! I don’t know if I could do it again, let alone a water fasting. I can see how it can be helpful though.

    ReplyDelete

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