Why do we need more water during fasting?
During fasting, especially long-term fasting (such as 48 to 72 hours), the body depletes a significant amount of glycogen (stored sugar). This loss of glycogen is accompanied by the excretion of large amounts of water and electrolytes; therefore:
- Thirst alone is not enough to determine whether you need to drink water.
- Recommended daily water intake is 2 to 3 liters (about 8 to 12 cups)
This not only helps maintain bodily functions but also prevents kidney stones, as sufficient water intake can prevent urine from becoming overly concentrated, reducing the formation of calcium oxalate crystals.
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Hydration isn't just about water: electrolytes are also important.
Water loss also leads to the loss of electrolytes, especially:
- Potassium
- Magnesium
- Sea salt ( Sodium )
These minerals are essential to avoid the "keto flu," fatigue, and weakness that are common during fasting or the early stages of ketosis.
Suggested method of supplementation:
- Daily intake 1 to 1.25 teaspoons of sea salt
- If you exercise or sweat a lot, you need to supplement.
- You can add the following to 1 liter of water in the morning :
- Electrolyte powder (high potassium, magnesium, low sodium formula)
- About 1/8 teaspoon of sea salt
- One spoonful of green vegetable powder (such as wheatgrass juice powder)
Why add green vegetable powder?
During fasting, ketone levels rise, and the body may become more acidic. Green vegetable powder is alkaline and helps neutralize the acidic environment, making it especially suitable for those prone to high uric acid or gout.
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Conclusion: Fasting is not just about eating less, but also about replenishing your body with wisdom.
Proper hydration and electrolyte replenishment can make fasting smoother, reduce side effects, and improve metabolic efficiency. Remember: water is not just water; electrolyte and alkaline balance are equally important. Keeping the body stable and alert during fasting is key to success.
YouTube source: https://www.youtube.com/watch?v=G5SVTC4bXcI
YouTube Column: Dr. Berger in Chinese Health knowledge
