My experience in a week - long water fast
My partner and I recently completed a 7-day water fast and it’s taken me a few weeks to gather my words so I can share it with you all.
Undoubtedly, it was one of the hardest things I’ve ever done. Maybe the hardest.
Firstly, both of us have a lot of experience with fasting; over the past 8 years of our relationship, we’ve practiced intermittent fasting, 24 hour, and 48 hour water fasts. It’s important to prepare mentally and physically before undertaking a prolonged water fast and both of us felt comfortable going into it. Fasting has a lot of benefits, but like any intervention, it is important to know what to expect and to be aware of risks. I’d also add that having a fluency with your body’s ways of communicating with you is important.
But let me tell you, paradoxically, no amount of preparation would have alleviated the intense transformation that is a water fast. Water fasting is a physical process, but it is also an intense spiritual and mental-emotional experience.
When you stop consuming, you realize all the places where your energy is going, both consciously and inadvertently. And if you think you don’t have enough hours in the day – try removing food and then experience how long the days are! Ha! Our days were endless. You do save a lot of money on a water fast. And you don’t have to do any dishes :)
We removed caffeine and all other substances from our diet as well. We only consumed water and electrolytes (salt/trace minerals). Since many of us are quite addicted to caffeine, it can be helpful to ween down coffee or caffeine intake before embarking on a totally caffeine free water fast.
For both of us,
Days 1-2 were fine. Symptom wise, I still had plenty of energy and slept well. You’re not really supposed to be doing anything during a water fast; the whole point is to rest. We spent a lot of time reading, at the beach, and snuggling our dog.
Days 3-5ish both Dan and I felt like we had the flu. Every single injury I’ve ever had ached. I remember that I couldn’t fall asleep one night because both my hips were on fire and my lower back was sore. My old ankle injuries from soccer and jump rope were just allllllll back. I also had a return of my IC symptoms (bladder pain). We weren’t hungry anymore by this point but were still experiencing transient food cravings. Weird ones, like shitty junk food cravings. I can’t even tell you how badly I wanted Einstein bagels.
Days 6-7 our biggest and worst symptom was insomnia: I experienced both sleep onset (falling asleep) and maintenance (staying asleep) insomnia. We both woke up every few hours and occasionally I’d lie awake for hours or just get up at 4 or 5am. We also both experienced pretty bad restless legs at night.
Another significant symptom is that you basically experience the runs for 4-5 days, depending on when your body processes all the food in your system. You can’t really be too far from a bathroom (which is another reason it is appropriate to spend your whole time resting). This digestive cleansing is why it is also important to drink enough water – your body needs to be appropriately hydrated to process and eliminate waste.
In retrospect, I would have more appropriately planned for the ability to spend the WHOLE week resting. The few times I had to drive and interact with people, it took a lot of energy.
We drank a tonnnnn of water with added eletrolytes and salt. Sometimes a sprinkle of sea salt would alleviate my nausea completely.
Breaking fast // Not all calories are equal
Whether it is an intermittent fast or a prolonged water fast, it is super important to break your fast intentionally. We broke our fast with fruit and only consumed fruit for almost 2 days. The second full day, we incorporated some steamed veggies and plant proteins back into our diet.
The other half of fasting is the quality of what you put in your body during the time when you do eat. If you’re breaking your fast with some fast food and a coke, your body isn’t getting the quality nutrition that it needs to restore nutrients and provide health. Not all food is created equal. Your body is going to metabolize the exact same number of calories in a stalk of broccoli and soda in completely different ways. Your body will see broccoli as a source of nutrition, packed with fiber and phytocompounds that promote health vs a soda which is quite simply “empty calories.” You can have a "zero calorie" artificially sweetened beverage, but that lack of calories doesn't mean your body isn't going to respond to that beverage. In fact, sometimes those artificial sweeteners trick your body into feeling hungrier.
Therefore, even though we both lost about 13 lbs during this water fast (which was not our intention), I don’t recommend fasting improperly (broad caloric restriction) as a method of long-term weight loss. The body will conserve nutrients when it has none.
So, Why fast:
Fasting has been used for thousands of years. It is not new. Our bodies have evolved through practices like seasonal eating, eating with sunshine (circadian rhythm eating), and eating whole foods for literally thousands of years. So, it makes intuitive sense that we’d also have built-in systems for regenerating and repairing (like sleep). Also, like fasting.
There are a few groups of people, such as pregnant and breastfeeding women* who should not fast, but by and large, many groups of folks benefit from fasting. Fasting has been shown to reduce visceral adiposity (inflammatory belly fat) that contributes to metabolic dysfunction and disease. Intermittent fasting, also known as “circadian rhythm” practice approach, has been shown to be helpful in reducing inflammation, improving metabolism, and aiding the body’s detoxification efforts by clearing out toxins. I think of fasting as a chance for my body to tend to resource allocation.
Both Dan and I have health journeys we are working with that enabled us the opportunity of challenging ourselves in this way. My goal was a full reset to dramatically reduce inflammation and improve detoxification; Dan was motivated to alleviate inflammation causing his back pain and chronic asthma. He saw 100% relief from his asthma and a great reduction in back pain. We both mentally felt much clearer and sharper. Though my body felt lethargic after walking a few blocks, my mind felt eager to process and receive. Dan read 3 books – if I only had a dollar for every time I heard the phrase, “I’m just a little bit of a book worm.” At the end of the fast, we had developed a whole new appreciation for fruits and vegetables. The first time Dan ate a cantaloupe, he literally got goosebumps. LOL. The cravings I had for junk food had morphed into a complete appreciation for the food that we do get to eat. An avocado with lemon and a sprinkle of everything seasoning was the best thing I had tasted in my whole life.
We are all subject to the lifestyle pressures of convenience and efficiency; It seemed like fasting reaffirmed our love and need for nutritious food, deep in our bodies.
I could see us doing a prolonged water fast (greater than 5 days) once yearly to recalibrate but will embark again no sooner than 10 months as it is vital to give our bodies a chance to be re-nourished. Intermittent fasting (eating 8-10 hours, fasting for 14-16), and brief water fasting (24-72 hours) can be done more seasonally.
Tips:
enter very prepared. Spend time the week before nourishing your body and eating whole foods. Get lots of sleep the weeks before
plan well. Do not work at all if you can manage
plan to be close to a bathroom
use ample salt, eletrolytes, and trace minerals
drink plentyyy of filtered water
have an accountability buddy that you can empathize with (I can’t tell you how many massages we gave one another while the other was in pain! Also having a buddy to commiserate with felt helpful)
break the fast with easy to digest foods like juices, fruits, and broths followed by steamed veggies and easy to digest protein
have a journal to write and process your thoughts. You will have many.
we watched AMPLE water fasting motivational youtube videos. It’s helpful to see other peoples’ determination and results
*People with advanced diabetes or those who are on diabetic medications, those with a history of disordered eating, and pregnant or breastfeeding women should avoid fasting unless under the close care of a trusted physician or care provider.