Fasting has been successfully carried out for thousands of years as a technique of reducing food intake.

Water fasting is a sort of fast in which you don’t eat or drink anything except water. In contemporary years, it has evolved in popularity as a quick way to lose weight.

Water fasting has been shown to have health benefits in studies. It may, for example, reduce the risk of some chronic diseases and activate autophagy, a process that allows your body to break down and recycle old cell pieces.

Human studies on water fasting, on the other hand, are scarce. Furthermore, it carries a slew of health hazards and isn’t appropriate for everyone.

This article will provide you with an overview of water fasting, including how it works, its benefits, and its risks.

What Exactly is a Water Fast?

Water fasting is a sort of fast in which you don’t eat or drink anything other than water. The majority of water fasts last between 24 and 72 hours. Without medical guidance, you should not go on a water fast for longer than this.

Here are some of the reasons why individuals go on a water fast:

• religious or spiritual motivations
• to lose weight
• for the health benefits of “detoxing”
• Getting ready for an upcoming medical procedure

People practice water fasting for a variety of reasons, the most common of which is to enhance their health. Water fasting has been associated with a number of health benefits, including a reduced risk of some malignancies, heart disease, and diabetes, according to various studies.

Autophagy, a process in which your body breaks down and recycles old, possibly hazardous sections of your cells, maybe boosted by water fasting.

The water fast is inspired by popular diets like the lemon detox cleanse. For up to 7 days, the lemon detox diet allows you to drink a mixture of lemon juice, maple syrup, water, and cayenne pepper multiple times every day.

Water fasting, on the other hand, has a number of drawbacks and can be deadly if done for an extended period of time.

How Do You Water Fast?

There are no scientific recommendations for how to begin a water fast. Several groups of individuals, on the other hand, should not go on a water fast without medical supervision.

People with gout, diabetes (both types 1 and 2), eating disorders, older persons, pregnant women, and toddlers are among those who fall into this category. If you’ve never tried a water fast before, it’s a good idea to spend 3–4 days getting your body used to not eating. This can be accomplished by eating lesser portions at each meal or fasting for a portion of the day.

24–72 hours Water fast

You are not permitted to drink or eat anything other than water during a water fast.

During a water fast, most people drink two to three liters of water per day. Water fasting lasts between 24 and 72 hours. Because of the health dangers, you should not water fast for longer than this without medical care. During a water fast, some people may feel weak or dizzy, and they should avoid using heavy machinery or driving to prevent causing an accident.

1–3 days Post-fast

You should avoid the impulse to eat a large meal after the water fast. This is due to the fact that eating a heavy meal after a fast may result in obnoxious symptoms. Instead, absorb a smoothie or eat smaller meals to break your fast. As you gain confidence, you might begin to introduce larger meals throughout the day.

After lengthier fasts, the post-fast phase is extremely crucial. This is because you could get refeeding syndrome, a potentially dangerous illness in which the body’s fluid and electrolyte levels fluctuate rapidly.

This period usually lasts a day, although people who have fasted for three days or more may need up to three days before feeling comfortable eating larger meals.

Potential Health Benefits of Water Fast

Water fasting has been related to a number of health advantages in both human and animal research. Here are some of the health advantages of water fasting.

Water Fast May Aid Autophagy

Autophagy is a cellular recycling process that breaks down and recycles old portions of your cells. Autophagy can guard against diseases including cancer, Alzheimer’s, and heart disease, according to several animal studies.

Autophagy, for example, may prevent the accumulation of damaged sections of your cells, which is a risk factor for many cancers. This may aid in the prevention of cancer cell growth.

Water fasting has frequently been shown in animal experiments to induce autophagy.

Autophagy has also been shown in animal studies to help extend life span. However, human studies on water fasting, autophagy, and disease prevention are scarce. Before suggesting it to stimulate autophagy, more research is needed.

Water Fast Can Assist in Lowering Blood Pressure

Longer, medically supervised water fasts may help persons with high blood pressure lower their blood pressure, according to research.

68 patients with borderline high blood pressure fasted for nearly 14 days under physician care in one trial. 82 percent of participants saw their blood pressure drop to healthy ranges (120/80 mmHg or below) at the end of the fast.

Furthermore, the average systolic (upper) and diastolic (lower) blood pressure drops were 20 mmHg and 7 mmHg, respectively, which is substantial. 174 patients who had high blood pressure fasted for an average of 10–11 days in another trial.

At the end of the fast, 90% of patients had a blood pressure of less than 140/90 mmHg, which is the threshold for diagnosing high blood pressure. Furthermore, the average reduction in systolic blood pressure (the top value) was 37 mmHg.

Unfortunately, no human research has looked into the relationship between blood pressure and short-term water fasts (24–72 hours).

Insulin and Leptin Sensitivity May Be Improved

Insulin and leptin are hormones that have an impact on the body’s metabolism. Insulin aids in the storage of nutrients from the bloodstream, whilst leptin aids in the feeling of fullness.

Water fasting has been shown to make your body more responsive to leptin and insulin, according to research. These hormones are more effective when they have a higher sensitivity.

Being more insulin sensitive, for example, implies your body is more efficient at lowering blood sugar levels. Being more leptin sensitive, on the other hand, may help your body handle hunger signals more efficiently, lowering your risk of obesity.

It has the Potential to Reduce the Risk of a Variety of Chronic Diseases

Water fasting has been conferred to reduce the risk of chronic diseases such as diabetes, cancer, and heart disease.

In one study, 30 healthy adults went on 24-hour water fast. They had significantly lower cholesterol and triglyceride levels in their blood after the fast, two risk factors for heart disease.

Water fasting has also been shown in animal tests to protect the heart from free radical damage. Free radicals are extremely unstable chemicals that can cause cell harm. They’ve been linked to a variety of chronic illnesses.

Furthermore, animal studies have discovered that water fasting suppresses genes that aid cancer cell growth. It may also help chemotherapy work better.

Remember that only a few research has looked into the consequences of water fasting in humans. Before offering recommendations, the more human study is required.

Dangers and Risks of Water Fast

Water fasting has some health benefits, but it also has some hazards. Here are some of the problems and risks associated with water fasting.

Loss of the Wrong Kind of Weight

You will lose a lot of weight swiftly if you do a water fast because it diminishes calories.

As printed by some studies, a 24- to 72-hour water fast can make you dissipate up to 2 pounds (0.9 kg) regularly. Sadly, water, carbohydrates, and even muscle mass can all add to weight loss.

Dehydration is a Possibility

Although it may seem unusual, water fast can cause dehydration. This is because the meals you eat account for around 20–30% of your daily water intake.

You may not be getting enough water if you drink the same amount of water but don’t eat any foods.

Dizziness, nausea, headaches, constipation, low blood pressure, and reduced productivity are all signs of dehydration. You may necessitate drinking more than usual to avoid dehydration.

It’s Possible to Develop Orthostatic Hypotension

Orthostatic hypotension is common in those who go without drinking water. It’s a dip in blood pressure that occurs when you suddenly stand up, and it can make you dizzy, lightheaded, and even make you faint.

You should avoid operating heavy machinery or driving if you have orthostatic hypotension while fasting. The dizziness and fainting risk could result in an accident. This fast may not be right for you if you suffer these symptoms while fasting on water.

Fasting on Water May Aggravate a Number of Medical Issues

Despite the fact that water fast is very brief, there are a few conditions that can be aggravated by it.

People with these medical issues should not go on a water fast without first consulting their doctor:

Gout. Fasting on water may cause an increase in uric acid production, which is a risk factor for gout attacks.

Eating disorders are a type of eating disorder. Fasting has been linked to the development of eating disorders such as bulimia, particularly in teenagers.