Water Fasting Benefits: Is This Health Trend Worth It?

Our bodies are made up of about 75% water—so it’s no surprise that staying hydrated is essential for keeping everything running smoothly, flushing out toxins and helping our organs function properly.

You’ve probably heard a lot about hydration and a new buzz going around on social media called water fasting. But what exactly is water fasting? It’s as simple as it sounds: drinking only water and skipping solid food for a set period. People use water fasting for different reasons—whether to shed some kilos, for spiritual or religious purposes or to tackle specific health concerns.

While water fasting can come with some impressive benefits, it’s important to know that it’s not without risks. And it’s definitely not for everyone. To do it safely, you need to prep your body and pick the right time—ideally, when your body doesn’t need a ton of energy.

Curious about what water fasting benefits and what it is all about? Keep reading—this blog dives into all the details, the perks, and everything you should know to make sure you’re fasting the right way. We will also take a look at the 21-day water fasting and what it can do!

What Is Water Fasting?
What Are The Benefits of Water Fasting?
What Will A 21-Day Water Fast Do?
Dietitian’s Recommendation
The Final Say
FAQs
References

What Is Water Fasting?

Water fasting (WF) involves completely abstaining from food intake while consuming only water. Water fasting is a type of fasting where you don’t consume anything except water for a specific period of time. Most water fasts last between 24 and 72 hours. You should not do a water fast for longer than this period without medical supervision. It is believed that this type of fasting can help improve one’s health in several ways and motivate healthy eating and lifestyle changes.

Water fasting has been shown to trigger some pretty interesting physiological effects that could be beneficial for our health. These include things like upping ketone production (acids that break down fat for energy), balancing hormones, reducing inflammation and oxidative stress, promoting fat breakdown (lipolysis), and even supporting autophagy—the body’s way of cleaning out damaged cells. On top of that, it can also improve your physical and emotional well-being.

Many people turn to water fasting to improve or maintain their health. In the next section, we will look in detail at some benefits of water fasting.

You might have also heard of the popular cleanse, the lemon water detox, which is kind of a spin-off of water fasting. In this cleanse, you drink a mix of lemon juice, water, maple syrup, and cayenne pepper a few times a day for about a week. But as appealing as these cleanses sound, it’s important to note that water fasting, especially if done for long periods, can have serious risks and can be dangerous if not done properly. Always proceed with caution!

Also Read: Does Fasting Help In Weight Loss? Know The Weight Loss Fasting Tips And Types

What Are The Benefits of Water Fasting?

What Are The Benefits of Water Fasting.avif

Here are the following benefits of water fasting:

1. Promotes Autophagy

Autophagy occurs when the body processes and repairs damaged parts of its own cells. This important process helps the body’s cells withstand stress on the body and fight off invading pathogens.

Early studies have shown that the process of autophagy is accelerated in people who fast. This potential benefit has been found in several areas of the body, including the heart, liver, kidneys, muscles, and nerves.

2. Helps Lower Blood Pressure

Another known benefit of water fasting is that it helps lower blood pressure. A recent small 2022 study of 48 overweight and obese people found significant reductions in both systolic and diastolic blood pressure after a 10-day water fast and 5 days of refeeding (reintroduction of food). This confirmed an older and notable study on the same topic that found that 90% of hypertensive patients who underwent medically supervised water fasting had their blood pressure return to normal.

Also Read: Control Your BP With These 5 Best Morning Drinks For High Blood Pressure + What To Avoid

3. Improves Insulin & Leptin Sensitivity

People who have diabetes or are obese may find it of interest that water fasting has positive effects on insulin and leptin levels. When you fast and only drink water, your body starts using insulin more efficiently, which is crucial for regulating blood sugar. Over time, this can help reduce the risk of insulin resistance.

Then we have leptin, a hormone that regulates one’s appetite and energy balance. Fasting has been shown to make your body more sensitive to leptin, meaning it can better signal when you're full and when it's time to burn fat for energy. By improving leptin sensitivity, water fasting can help regulate hunger and support weight loss.

Also Read: Is Intermittent Fasting Good For Diabetics? A Safe Approach For Managing Diabetes

4. Reduces The Risk of Some Chronic Diseases

Water fasting can lower the risk of certain chronic diseases like heart disease, diabetes and some cancers. In a 2013 study, 30 healthy adults did a water fast for 24 hours. After fasting, their blood triglyceride levels (a risk factor for cardiovascular disease) were significantly reduced. Some studies suggest that water fasting may protect the heart from free radical damage, which can become the root cause of several chronic diseases.

5. Boosts Brain Health

Water fasting has been shown to increase mental clarity and cognitive function.

During fasting, the brain increases the production of brain-derived neurotrophic factor (BDNF), a protein that promotes the growth and survival of neurons. When there are higher levels of BDNF in your body, you’re more likely to have improved memory and learning and enhanced overall cognitive function.

Many people report feeling more focused and mentally sharp during water fasting periods, making it a valuable practice for those looking to improve brain health.

Also read: 12 Best Exercises For Brain Health To Improve Memory, Cognition And Mental Wellness

6. Improves Weight Management

By limiting food intake in a water fast, your body will start burning stored fat in your body for energy, helping to reduce overall fat mass. Water fasting also promotes better insulin sensitivity, which can aid in preventing fat storage. It also reset hunger signals, making it easier to manage sugar cravings and avoid overeating.

Additionally, fasting may increase metabolism by boosting the production of fat-burning hormones. Overall, when done correctly, water fasting can be an effective strategy for managing and reducing body weight and fat mass.

7. Detoxification

Water fasting gives your digestive system a break and allows your body to focus on detoxification processes (removing toxins and damaged cells).

8. Improves Oxygen Supply to all Organs

Our organs use water and oxygen to function. Adequate hydration ensures that the body's brain and other vital organs receive adequate oxygen supply, which is required for optimal functioning.

9. Cleanses The Kidneys

Water helps the kidneys perform their diuretic function and produce urine. This process occurs because water reaches the kidneys, flushing out toxins and other unwanted substances.

10. Boosts Skin Health

Water fasting can improve skin health by promoting detoxification and hydration. As toxins are flushed out, the skin can appear clearer and more radiant.

Also Read: Understanding Gut Health And Skin: 10 Home Remedies To Improve Digestion For Better Skin

11. Protects Muscles & Joints

Water fasting can help protect muscles and joints by reducing inflammation and promoting cellular repair. It also supports the body’s natural processes to maintain muscle mass while burning fat.

What Will A 21-Day Water Fast Do?

A 21-day water fast is an extended time of delay of food, during which you only consume water to nourish your body. The goals of this fast are:

Detoxification
Autophagia
Ketosis
Reduction

This extended water fast can have both impressive benefits and potential risks, such as:

Benefits

Weight Loss: The body shifts from burning carbs to burning stored fat for energy, leading to significant fat loss.
Improved Insulin Sensitivity: Fasting can help regulate blood sugar levels and reduce the risk of insulin resistance.
Enhanced Detoxification: The body flushes out toxins stored in fat, improving overall detoxification and cleansing.
Increased Autophagy: Fasting promotes autophagy, where the body repairs damaged cells, which can support overall health and longevity.
Mental Clarity: Many people report improved focus and mental clarity after the initial days of fasting.

Risks

Muscle Loss: Prolonged fasting can result in muscle breakdown as the body looks for alternative energy sources.
Nutrient Deficiencies: Extended fasting can lead to a lack of essential vitamins and minerals needed for bodily functions.
Fatigue and Dizziness: You might experience low energy, weakness, and dizziness, especially during the first week.
Electrolyte Imbalance: A lack of proper electrolytes can cause serious health issues like heart arrhythmias.
Weakened Immune Function: Prolonged fasting may lower your immune system’s effectiveness, making you more vulnerable to illness.

Also Read: 10 Dietitian-Recommended Tips For Intermittent Fasting For Beginners

Dietitian’s Recommendation

Water fasting can lead to weight loss and several other benefits, but it is not without risks. If you're new to water fasting, I recommend starting with shorter fasts (like 16-24 hours) and gradually building up if you choose to extend it and if your body is able to endure it. Also, try to avoid intense physical activity to prevent fatigue and muscle breakdown during a water fast.

Dt. Lavina Chauhan

The Final Say

Water fasting is a popular fasting method that can provide several health benefits. These include lowered blood pressure, improved insulin sensitivity, better brain health, weight loss and fat loss boost, and more! However, water fasting can be risky business, and if you’ve never done it before, you might find it overwhelming to go a whole day without any food or fluids other than water. So, it’s better to start off with smaller fasts, around 16-24 hours.

FAQs

1. How long should I do a water fast?

The optimal duration of a water fast varies depending on individual factors such as health, fasting experience, and specific goals, but the most common fasting duration is 24 to 72 hours.

2. What happens to the body during fast water?

During a water fast, the body shifts to burning stored fat for energy, promotes detoxification, and activates repair processes like autophagy.

References

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Is This Health Trend Worth It? Water Fasting Benefits & 21 Days Without Food!

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