Fasting has become an increasingly popular dietary strategy as more people search for innovative ways to optimize their health and wellness. With benefits such as improved metabolic health, weight loss, and improved mental clarity, we don’t blame them!
Whether you're following an intermittent fasting regime or skipping a few meals here and there, there’s one thing you need to know: electrolytes are essential. Besides the fancy name, they’re vital for keeping your body running efficiently as it adapts.
As we learn more about how electrolytes work and their many benefits, the common question of “Do electrolytes break a fast?” continues to circulate in health and fitness circles. Luckily for you, we’ve got the answers you’ll need.
In today’s article, we’ve discussed fasting, why electrolytes matter, and whether or not electrolytes break a fast. Let’s dive in!
A Brief Overview Of Fasting
A quick warning before we start this section: we’ll get a little sciency here, so stick with us until we get to the main issue at hand. It’s important to know what fasting is so you can truly understand how electrolytes can help.
Fasting isn’t a new concept. Back in the Paleolithic era, humans were unfortunately not blessed with whole food choices and an abundance of ready-to-eat meals at the tip of their fingertips. If you failed the hunt for your food, you were left with no choice but to fast.
To fast means to abstain from calories or energy for a set period. While traditional fasting means total calorie deprivation, modern fasting regimes have evolved to allow different calorie amounts based on the type of fast you’re following.
Fortunately for us, our bodies are amazing and adaptive organisms designed to survive. During a fast, we switch energy sources from food to stored glycogen (carbohydrates) and body fat. Once our glycogen stores run out, we burn body fat. This is the designed end goal when looking to lose fat mass.
The concept of fasting is simple enough. Don’t eat for an extended period so your body burns fat, or triglycerides, for fuel. As this happens, the triglycerides split into fatty acids, which are then burned in the liver to produce energy and ketones. Simple enough, right?
Why Do Electrolytes Matter When Fasting?
Our bodies need energy to survive. It fuels everything from crucial physiological processes to powering human society. Processes such as growth, movement, cell repair, regeneration, and reproduction can’t happen without it.
When we fast, our bodies undergo several changes. A particularly important one is the loss of sodium and other vital electrolytes. If you’re unsure of what these do, check out our article “What Are Electrolytes And What Do They Do?”.
Fasting affects our blood sugar levels by lowering insulin production. This reduces the amount of sodium our bodies can keep, increasing sodium losses. As the fast continues, the noticeable drop in sodium leads to symptoms such as lightheadedness, fatigue, and irritability. Not good for optimal body functioning. For the purpose of this article, insulin is a hormone that regulates our blood sugar, or energy levels.
We’ve used sodium as an example because it's one of the key focus electrolytes. However, prolonged fasting can deplete many of our electrolyte stores, leading to a whole host of issues. Using electrolytes during fasting can help maintain our vital electrolyte levels, ensuring optimal functioning and health.
With this in mind, do electrolytes break a fast? Before we answer this in the next section, here’s a quick overview of the main electrolytes to be aware of when fasting:
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Sodium - Supports nerve and muscle functioning and helps maintain fluid balance. Our bodies naturally lose sodium through urine when fasting, making replenishment critical.
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Potassium - Plays vital roles in muscle contractions and cardiovascular (heart) health. It works alongside sodium to keep levels in check during a fast.
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Magnesium - Supports energy production, reduces muscle cramps, and manages stress levels, all key focus areas when fasting.
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Calcium - Crucial for muscle functioning, nerve signalling, and bone health.
Do Electrolytes Break A Fast?
Electrolytes are essentially mineral salts. Remember, they carry an electrical charge when dissolved in bodily fluids, making them important for many physiological processes. Importantly for fasting, this means that they contain no calories (energy) or macronutrients (protein, carbohydrates, and fat). This is the key point to bear in mind when thinking about whether or not they break a fast.
With this in mind, pure electrolyte supplements without energy, additives and added sugar will not break a fast. Our DASH Hydrate electrolyte mixes contain no added sugar, no additive, and minimal calories, making it a perfect option to keep your electrolyte levels topped up and body functioning optimally when fasting. In scientific terms, they have no noticeable effect on your metabolic state and don’t cause an insulin response, maintaining the vital adaptive responses desired when fasting.
Remember, DASH stands for:
Detoxify - Antioxidants from Vitamin C
Activate - Energy from Vitamin B12
Support - Rapid absorption & cellular uptake from Potassium & Sodium
Hydrate - Just mix with water!
Unfortunately for us, most electrolyte supplements, including commercial sports drinks are far from pure. While they promise the world, many are packed full of added sugar, artificial flavors and junk fillers. Definitely not good if you're fasting!
This is why it's really important to check your electrolyte supplement labels when fasting. Hopefully by the end of this article, you’ll have everything you need to make the right choice!
How To Use Electrolytes When Fasting
Using electrolytes when fasting doesn’t need to be complicated. Sometimes, keeping things simple is the best way forward. Listen to your body, monitor your symptoms, and adjust your electrolyte intake accordingly.
The good news is that you don’t need to use expensive testing methods to determine your electrolyte levels when fasting! Of course, you can schedule regular blood tests with the help of a qualified healthcare professional if you’re really looking to get everything fully optimized, but this isn’t needed in most cases.
Simply pay close attention to your body, monitoring potential negative symptoms such as dizziness, fatigue, muscle cramps, and changes in your heartbeat. If you see a noticeable difference, taking electrolytes can likely help.
Consuming pre-made electrolyte mixes when following a consistent daily routine is the best way to ensure your body is functioning optimally at all times. If you’re interested in making a homemade electrolyte drink, our article on “How To Make Your Own Electrolyte Water Drinks” provides a great starting point. Remember, hotter environments, prolonged exercise, and illness increases your electrolyte needs.
Key times to consider electrolyte supplementation include:
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Upon waking to restore lost electrolytes during sleep.
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During the fasting period (ensure you use pure electrolyte supplements with no added sugar).
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Before, during, and after intense, prolonged exercise to replenish electrolytes lost through sweat.
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When experiencing any of the negative symptoms discussed above.
Remember, too much of a good thing can be counterproductive. There is such a thing as too many electrolytes. This is why it's so important to listen to your body and consult a qualified healthcare professional if you’re unsure.
Whether you’re an average gymgoer wanting to look good in your favorite top or an advanced athlete looking to optimize your performance, using electrolyte supplements when fasting is an excellent way to ensure you keep your health and wellness in check.
Our DASH Hydrate electrolyte mixes provide the perfect solution. Simply mix the packet with water and continue your day like nothing ever happened. You’ll be performing and looking your best in no time at all!
