Let’s talk about ways to get electrolytes when fasting. You may already have learned that intermittent fasting and appetite suppressant mints can be helpful for weight loss, mental health efforts, and more. But did you know that fasting may also lead to a critical loss of electrolytes if you don’t take the proper precautions?
Although fasting can be a useful tool in numerous health situations, it’s important to take steps to avoid electrolyte loss in order to keep from feeling groggy or fatigued during and after your fast. Here are five simple ways to make sure you’re getting the electrolytes you need during your fast.
1. Ensure you have an Adequate Salt Intake to Avoid Excessive Sodium Loss
The main reason you need to keep up with your electrolytes when fasting is that having too few electrolytes can lead to dangerous health conditions such as hyponatremia, or low sodium levels. To avoid excessive sodium loss during your fast, you may want to boost your salt intake with a specially designed saline solution. You can sip on this solution throughout your day.
2. Rehydrate after Exercising and Stay Hydrated Throughout the Day
If you exercise on fasting days, it’s important to rehydrate right after and stay hydrated all day long. Make sure that you:
- Chug down at least eight glasses of water per day.
- Keep up your electrolyte levels by drinking enhanced energy drinks with minimal sugar content.
- Rehydrate immediately after finishing a workout to avoid further electrolyte loss through your sweat.
- Consume lots of water-rich foods during non-fasting hours to boost up your reserves.
- Sip on herbal tea, sparkling water or nutrient-rich bone broth throughout your fast.
3. Consider Working Electrolyte Supplements Into Your Fasting Regimen
Regardless of whether you’ve chosen to practice one meal a day vs alternate day fasting, you may need to work on an electrolyte supplement. Ask your doctor whether taking sodium, potassium, magnesium or other electrolyte supplements would be appropriate for your fasting regimen.
4. Maintain a Well-Rounded Diet Outside of Fasting Hours
Having a balanced diet when you’re not fasting can help fuel your body and ensure that you don’t face dangerous electrolyte loss when you are fasting. Outside of fasting times, make sure you’re getting:
- Essential vitamins and minerals
- A good balance of produce, carbohydrates and proteins
- Fresh, colorful foods daily and as few processed foods in the mix as possible
- Adequate calories for your health needs
5. Watch Out for Warning Signs and Take Electrolytes as Needed
During your fast, be sure to keep an eye out for the warning signs that you need to take additional electrolytes. Some of these signs may include:
- An irregular heartbeat
- Excessive fatigue
- Constant confusion or brain fog
- Poor exercise performance
- Poor overall cognitive function
- Headaches and dizziness
Before you embark on your next fast, it’s important to make sure you’ve taken the right precautions in place to avoid serious electrolyte loss. Keeping your electrolyte levels healthy during a fast can help ensure that you stay energetic and nourished until the end of your fasting period. By following these five workable tips, you can help ensure you’re getting enough electrolytes when fasting.
Also, read about the 6 Skills to Foster Personality Development in Kids, here.
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