Metabolic 101
Intermittent fasting has been getting plenty of hype, and for good reason. It has been shown to have a range of health benefits, from weight loss and improved metabolism to lower blood sugar levels and reduced inflammation. But what about hydration during fasting? Can you drink anything besides water to stay hydrated? In this comprehensive guide, we'll explore all the different beverages you can consume during intermittent fasting, as well as which ones to avoid.
Understanding Intermittent Fasting
Before we dive into the world of hydration during fasting, let's have a quick refresher on what intermittent fasting actually is. Intermittent fasting is when you alternate periods of eating and fasting, with the goal being to allow your body an opportunity to rest and reset between meals. There are numerous different types of intermittent fasting, from the 16/8 method, where you fast for 16 hours per day and eat within an 8-hour window, to alternate day fasting, where you eat normally one day and fast the next. Regardless of the method you choose, the key to successful intermittent fasting is to stay hydrated throughout the process.
What is Intermittent Fasting?
As mentioned above, intermittent fasting involves alternating periods of eating and fasting, with the goal being to give your body a break from constant digestion and to allow it to focus on repairing and rejuvenating itself instead. For centuries, various cultures have used intermittent fasting to enhance health and promote longevity. There are numerous approaches to intermittent fasting, such as limiting eating to specific hours of the day or abstaining from meals altogether on select days. One of the most popular methods is the 16/8 method, where you fast for 16 hours per day and eat within an 8-hour window. This method is often referred to as time-restricted eating and has been shown to be effective for weight loss and improving overall health.
What are the different types of intermittent fasting?
There are multiple types of intermittent fasting, all of which involve alternating periods of eating and fasting. The most popular types include:
- 16/8 Method: This involves eating during an 8-hour window every day and fasting for the remaining 16 hours. This method is often referred to as time-restricted eating and is one of the most popular forms of intermittent fasting.
- 5:2 Diet: This involves consuming 500-600 calories only on two non-consecutive days, while eating normally for the other five days. This method is often referred to as the Fast Diet and has been shown to be effective for weight loss and improving overall health.
- Alternate Day Fasting: This involves eating normally one day and then fasting or eating very few calories the next day. Alternate Day Fasting has been shown to be effective for weight loss and improving overall health.
As always, regardless of the method you choose, speak to your doctor before beginning a fasting regimen.
Want to learn the difference between intermittent fasting and time-restricted eating? Check out this guide.
Benefits of intermittent fasting
Intermittent fasting has been linked to a range of health benefits, including:
- Weight loss: You can lose weight via intermittent fasting by reducing your overall calorie intake. This is because when you fast, your body stores fat for energy.
- Improved metabolism: Fasting can help boost your metabolism and increase fat burning. As mentioned, your body is forced to use stored fat for energy, which can help improve insulin sensitivity and increase fat burning.
- Lowered blood sugar: Fasting can help regulate blood sugar levels and improve insulin sensitivity.
- Reduced inflammation: Research suggests that fasting reduces inflammation in the body, which can lead to a range of health issues if left unchecked.
In addition to these benefits, intermittent fasting offers many other potential benefits, including improved brain function, increased longevity, and reduced risk of chronic diseases like heart disease and diabetes. However, it's important to note that intermittent fasting may not be suitable for everyone, especially those with a history of disordered eating or other health conditions.
Hydration during intermittent fasting
One of the key components of successful intermittent fasting is staying hydrated. When you fast, your body is not getting the fluids it needs from food, so it's imperative that you drink plenty of water and other fluids to prevent dehydration. In fact, dehydration can lead to a range of symptoms, including headaches, fatigue, and dizziness, which can make it difficult to stick to your fasting regimen.
It's recommended that you drink at least 8-10 glasses of water per day, even when you're not fasting. When you are fasting, it's important to drink even more water to ensure that your body stays hydrated. You can also consider drinks such as herbal tea, coffee, and bone broth to help keep you hydrated.
As well as drinking more fluids, it's also important to eat foods that are high in water content, such as fruits and vegetables. These foods can help keep you hydrated
Your body goes through numerous changes when you fast, including changes in your metabolism and hormone levels. These changes can affect your hydration levels, highlighting the importance of keeping hydration front of mind.
When you're not eating, your body gets most of its water from beverages, so it's crucial to choose the right ones. Drinking enough water and other hydrating beverages can help keep your energy levels up, prevent headaches, and keep your body functioning properly, but as we'll talk about later, what can you drink during intermittent fasting to not break your fast?
How hydration affects your body
Proper hydration is crucial for various bodily functions such as digestion, metabolism, and temperature regulation. When the body lacks sufficient water, it has to exert additional effort to carry out these functions, leading to fatigue and sluggishness. In addition, dehydration can lead to a number of other health problems, including constipation, urinary tract infections, and kidney stones.
During fasting, your body may also be producing more waste products, which can put additional strain on your kidneys. Drinking enough water can help flush out these waste products and prevent kidney damage.
Signs of dehydration to watch out for
It's crucial that you remain aware of the signs of dehydration, especially during fasting. Some common symptoms include:
- Thirst
- Dry mouth or throat
- Fatigue
- Dizziness or lightheadedness
- Headaches
If you're experiencing symptoms of dehydration, it's a sign that you should consume more fluids. Apart from water, you can also try herbal teas, coconut water, and other hydrating beverages to keep your body hydrated during fasting. However, it's important to note that while staying hydrated is crucial during fasting, it's equally important not to overdo it. Drinking too much water can lead to hyponatremia, a condition where the sodium levels in your blood become too diluted. This can cause nausea, headaches, and confusion. Therefore, make sure to drink enough fluids to stay hydrated, but avoid going overboard.
What can you drink during intermittent fasting?
Water: The best hydration choice
Water is always the best choice for staying hydrated, but it's especially important during fasting. Drinking enough water can help keep your energy levels up, prevent headaches, and keep your body functioning properly. Aim to drink at least 8 cups of water per day, and consider adding a pinch of sea salt to boost your electrolyte levels.
Black coffee: A calorie-free energy booster
Black coffee is a great choice for getting a caffeine boost without breaking your fast. It's calorie-free and can help keep you alert and focused throughout the day. Just be careful not to add any milk, cream, or sugar, as that will break your fast.
Green tea: A healthy antioxidant source
Green tea is a great hydrating option that also provides a healthy dose of antioxidants. Drinking green tea has been shown to improve brain function, weight loss, and lower risk of chronic diseases.
Herbal tea: A calming, caffeine-free option
Herbal teas are a great choice for staying hydrated and calming your nerves during fasting. Chamomile and peppermint teas, in particular, are known for their soothing properties and can help you relax and unwind.
Apple cider vinegar: A potential health tonic
Apple cider vinegar, which has become popular in recent years, may have benefits for weight loss, inflammation, and blood sugar control, according to some studies. Just be sure to dilute it in water and drink it in moderation, as too much can be harsh on your stomach.
Bone broth: A nutrient-rich siping option
Bone broth is a great option for staying hydrated and getting a range of nutrients, like collagen and protein. It's also low in calories and easy on the stomach, making it a perfect choice for fasting.
What drinks to avoid during intermittent fasting
Sugary drinks: Breaking your fast
Sugary drinks like soda and juice are a no-go during fasting. They're high in calories and sugar, which can spike your insulin levels and break your fast. Stick to water and other low-calorie, hydrating beverages instead.
Diet sodas: Artificial sweeteners and insulin response
While diet sodas are calorie-free, they're still not a great choice during fasting. They contain artificial sweeteners that may still trigger an insulin response, which could then, in turn, break your fast and negate many of the benefits of fasting.
Fruit juices: High in sugar and calories
Fruit juices may seem like a healthy choice, but they're often high in sugar and calories. Drinking fruit juice can spike your insulin levels and break your fast, so it's best to avoid them altogether.
Milk and dairy-based drinks: Potential fast breakers
Milk and dairy-based drinks like lattes and cappuccinos are off-limits during fasting. They're high in calories and can contain added sugars, which can break your fast and derail your progress.
Best supplements for fasting
One option to help you stay full for longer, in turn making fasting easier, is to take a scoop of Eden's synbiotic supplement each day. Eden's is scientifically validated to increase your GLP-1 by 3.3 fold, which is the hormone that is responsible for satiety. If you're feeling full for longer and have reduced cravings, fasting can become significantly easier.
So there you have it, a comprehensive guide to what you can and can't drink during intermittent fasting. Remember to stay hydrated and listen to your body, and you'll be well on your way to reaching your health and wellness goals.
