Water fasting diet is once again generating headlines in popular diets, capitalizing on the success of intermittent fasting. Although many naturopathic physicians claim the possible short-term advantages of this diet, which dates back to ancient Greece, it is far from a novel technique and is virtually devoid of empirical proof. However, if you don’t take the proper measures, starving your body of meals might have major health repercussions. This is why experts advise against starting this method randomly.
Here’s a comprehensive look at what we do and don’t know about this kind of fasting and the precise actions you should take if you’re considering adopting it yourself.
How Does A Water Fasting Work?
Water fasting, in essence, is when you only drink water.
Water fasts typically last 24–72 hours. Without medical guidance, one shouldn’t continue to water fast for more than this period.
In reality, several studies have associated water fasting with outstanding health advantages, such as a decreased risk of diabetes, heart disease, and a few types of cancer.
Benefits of a Water Fasting
Reduces Intake of Alcohol, Sugar, and Sodium
It’s not apparent whether the fasting process itself has any beneficial effects. For instance, temporarily reducing your sugar or salt intake could be advantageous. Additionally, even without making other dietary adjustments, abstaining from alcohol for a few days or longer can lower blood pressure in those who routinely consume alcohol.
Reduced Blood Pressure
Drinking more water and eating less salt is linked to lower blood pressure levels. You may perform each of these activities while on a water fast, which may lower your blood pressure. Water fasts under medical supervision have successfully lowered blood pressure in people with borderline hypertension.
Stimulates Cell Recycling
Your cells are disassembled and recycled daily. It is believed that this procedure, known as autophagy, may help to avoid cancer, heart disease, and Alzheimer’s disease. Sadly, there have been too few studies on the connection between the water-fasting diet and autophagy in people to be certain.
Reduces Risk Of Heart Disease
There is some evidence that fasting just on water can reduce the risk of heart disease. In one research, 30 participants who seemed to be in good health participated in a 24-hour water fast. After the fast, the individuals’ triglyceride and cholesterol levels—two major risk factors for cardiovascular disease—were reduced.
Aids in Preventing Diabetes
According to research, fasting of any kind may increase insulin sensitivity. Since insulin resistance is the primary cause of type 2 diabetes, brief water fasts will likely increase insulin sensitivity and lower the chance of developing the disease.
Dangers Associated with Water Fast
The Wrong Type Of Weight Loss
You will probably drop much weight rapidly since water fast reduces calories.
A large portion of the weight you lose initially may be made up of water, carbohydrates, and even a little bit of muscle mass.
Potential for Dehydration
One of the water fasting dangers is dehydration.
Yes, we know how odd that sounds.
This is because 20–30% of the water you consume daily originates from your food.
Even if you consume the same amount of water, you cannot receive enough without eating.
Dehydration symptoms include lightheadedness, nausea, headaches, constipation, low blood pressure, and decreased productivity. You may need to consume more fluids than usual to prevent dehydration.
The Possibility of Orthostatic Hypotension
Orthostatic hypotension can result from dehydration brought on by water fast.
When you quickly stand up, you experience orthostatic hypotension, which causes your blood pressure to drop and puts you in danger of fainting, making you feel lightheaded and disoriented.
You may need to refrain from driving or using powerful machinery if you have orthostatic hypotension while fasting. Accidents may happen as a result of dizziness and fainting danger.
Several Medical Issues Might Get Worse If You Go Without Water
Even though water fast only lasts a few hours, there are several problems that it may make worse.
Without first getting advice from a healthcare provider, those with the following medical issues shouldn’t water fast:
- Water fasting may enhance the synthesis of uric acid, which is a risk factor for gout episodes.
- Evidence suggests that for some people, fasting may induce disordered eating practices.
Conclusion
Most of water fasting’s health advantages have only been shown in animal research; hence, people may not experience the same advantages.
Water fasting also carries many hazards, particularly if you fast for longer than three days or have health issues like diabetes or gout.
Try more secure practices like alternate-day or intermittent fasting to get the health advantages of fasting. Because you may still eat during these fasts, they are simpler to maintain.
