Water fasting takes a lot out of you — literally. But when done with intention, it can affect far more than just your weight.
Many people discover the water fasting approach to weight loss and think, “Okay, I just have to not eat and I’ll lose weight — great!”
That mindset leads to failed fasts and a toxic relationship with food.
This article will break down a practical, easy-to-digest approach to water fasting — one that’s worked for me.
But before that — what even is water fasting?
Water Fasting For Dummies
Water fasting is a method of fasting (restricting food intake) where you consume only water.
There are all kinds of fasting methods people try for weight loss or discipline, some being:
- Intermittent Fasting
- Dry Fasting
- Extended Fasting
- Alternate Day Fasting
But what makes water fasting unique is that it limits you to just one thing…
Good ole H₂O.
A common misconception about water fasting is that it’s a completely safe and low risk approach to weight loss.
The truth?
It’s an extreme approach to weight loss.
It can improve your health dramatically — or shock your system if done without the right mindset, preparation, and awareness.
An Approach To Water Fasting
There are many reasons people fast — religious practice, weight loss, “detoxing,” and everything in between.
I started fasting for discipline and health reasons — more willpower and proper digestion, basically.
Personally, I find fasting much easier than following a specific diet, i.e., cutting carbs, fats, sugars, and more.
I started fasting with the intermittent method, hit my goals, then thought, “Let’s try something harder.”
That thought led me to water fasting.
I started this extreme practice with an extreme approach — rather than the standard 3-day duration, I aimed for 5 to really “feel” the fast.
Whatever that means.
I only did this because I had previous experience fasting, I do not recommend starting this way.
Even now, I don’t jump in unprepared.
I ease into a fast by cutting food volume, sugar, and caffeine the day or two before. That makes the shift smoother.
During the fast, I find it best to keep yourself busy — so your mind doesn’t occupy itself with thoughts of food.
I go on walks, watch films, get work done, and drink water consistently.
Food normally provides about 20% of your hydration. When you’re not eating, you’re losing that — which is why I supplement with electrolytes like LMNT.
When I got hydration right, the hunger mostly faded.
That was the breakthrough.
What didn’t fade? Boredom.
I stay grounded by focusing on why I’m fasting — not how long I can last.
If you’re struggling to take action or just want to break inertia, check out my first blog post.
What To Avoid While Fasting
If you don’t compensate with consistent water and electrolytes, you’re setting yourself up for fatigue, headaches, and possible electrolyte imbalances.
A 2023 PubMed study found that prolonged water-only fasting can lead to changes in blood pressure, blood sugar, and metabolic markers.
Some changes may be helpful — others… not so much.
If you start feeling lightheaded, weak, or unusually cold, don’t power through it. Cut the fast short if you need to.
The biggest mistake I see?
Jumping into a fast without any real prep — just waking up and saying, “I’ll stop eating.”
That idea usually leads straight to discomfort and burnout.
A poor mindset and lack of a game plan going into a fast will only create more challenges during an already taxing practice.
There are real things to avoid — whether it’s the fast itself, or the way you handle it during and after:
- Prolonged fasting without medical supervision
- Lack of hydration
- Pre-existing conditions
- Bad refeeding / unhealthy patterns
Fasting for 1–3 days is reasonable — but according to this Healthline article on water fasting, prolonged fasting should definitely be done with medical supervision.
Hydration, as we spoke about earlier, is easy to underestimate while water fasting.
And bad refeeding — possibly the most important thing to avoid — can undo the benefits of the fast entirely.
It can also trigger digestive issues, or in some cases, reinforce unhealthy eating patterns if you’re not mentally grounded.
A well-run fast helps reset your system.
A reckless one just adds more stress.
Don’t force it — approach it wisely.
And make sure to…
Plan Your Refeed
The fast doesn’t end once the set timeframe is achieved — that’s when your body is at its most sensitive and most receptive.
It ends with how you choose to eat again — and that part matters just as much.
Refeeding after your fast is just as significant as the practices performed during the fast.
Don’t break your fast with large portions, processed junk, or heavy grease.
You’ll feel bloated, nauseous, and possibly undo the benefits of the fast.
Personally, I ease back in with small portions of whole foods — eggs, fruits, those kinds of things.
Liquid-based foods are also a great refeeding option — like bone broth or vegetable soup.
Foods that are easy to digest seem to be the best way to start refeeding.
The refeed isn’t a reward — it’s a continuation of the fast.
Your body’s still adjusting.
This phase is just as much about control and awareness as the fast itself.
Water Fast Aftermath
Well, there you go — having the right approach to water fasting makes it far easier than just winging it.
But…
My own approach isn’t the universal standard. Always consult a healthcare provider before attempting prolonged fasting.
The benefits are more probable than not, but not everyone will have the same experience.
Understanding that is crucial.
That being said:
Fasting won’t solve everything — but it can reset you.
If you approach it intentionally and with patience, it can shift the way you view your habits, your hunger, and your mindset.
Thinking about trying it?
Experiment first — start slow, stay safe, and build your own rhythm.
If you’re planning to fast — or already have — drop your experience or questions below.
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