Fluid retention during fasting: myth or reality

Retención de líquidos durante el ayuno: mito o realidad 

Every day there are more people who fast to lose weight, improve their health and even their mood. But others do not dare because there are false beliefs, such as that they will suffer from fluid retention during fasting.

Yes, as with any popular trend, there is a lot of misinformation out there about this lifestyle.

Therefore, we are going to help you separate fact from fiction, telling you why fluid retention during fasting is a myth and not a reality.

Why is fasting believed to cause fluid retention?

There are no medical studies to support this claim. So where did this belief come from?

It happens that many people can present swelling when they fast with liquids and, sometimes, they seem to accumulate them.

Peeeeroo... most of the time the cause of this retention is not due to fasting, but for other reasons.

For example, when the person eats excessively at the end of his fasting period, especially if he abuses carbohydrates and processed foods high in sodium.

Fasting with abundant fluids, such as drinking too much water or soft drinks, also increases the chances of retaining water.

Drinking enough water enhances the effects of fasting

Many people who plan to start a fast wonder: If I have to spend hours just drinking water, will that cause me to retain fluid?

Here is the answer!

When you are fasting, you abstain from all food within a specified period of time. But you should stay hydrated for several reasons:

  • Maintains the proper functioning of cells.
  • Fasting will be able to execute your detoxification process of proteins and other structures that no longer serve the body.
  • It benefits general health, including fat loss and brain function.
  • And something very important: it will take care of the health and proper functioning of the liver and kidneys, which is essential to expel liquids during fasting.
  • Fasting, high-intensity exercise also decreases fluid retention, as it can remodel cell membranes and reduce swelling.

For this and more, there are enough reasons to start fasting, without the fear that you will retain fluids.

How much fluid should you drink while fasting?

Hydration is crucial while fasting; so make sure you stay well hydrated in the process.

Water is a calorie-free drink that will be your great ally until you finish the fasting period because it fills the stomach. This will make it much easier for you to fast and make the transition back to eating a smoother one.

You can drink it with gas or flavor it by adding a slice of fruit or lemon juice as long as it does not add calories to your drink. You can also consume infusions, tea and coffee, but without sweeteners.

How much drink should you consume? Drink when you are thirsty and when you feel very hungry.

Pay attention to your thirst during the fast because it can be a sign of dehydration. If you are busy or distracted you could miss it, but remember that staying well hydrated helps you avoid fluid retention during the fast.

Another way to detect if you are well hydrated is by observing the color of your urine. If it is light yellow or quite light, it indicates that you are well hydrated.

Avoid discomfort when fasting by maintaining the balance of electrolytes

A reality that many are unaware of is that electrolytes can be lost during fasting, minerals that play an important role in your body, including regulating water balance and cellular hydration.

Well, one of the reasons it's hard to fast for long periods is that the body can't get enough electrolytes.

This is what is happening:

  1. When food is completely restricted, insulin and blood sugar levels are suppressed, causing the kidneys to retain less sodium and water.
  2. Low insulin causes the body to retain less water and sodium, which it expels in the urine.
  3. That causes electrolyte imbalances and you can experience cramps, fatigue, spasms, muscle weakness, headaches, and other unpleasant symptoms of dehydration.

For this, electrolyte supplements are very beneficial and you can take them without breaking your fast. Electrolyte Max It is ideal for because it replenishes lost electrolytes, easily and safely.

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