5 Benefits of a 3 Day Water Fast
Water fasting has surged in popularity, fueled by endorsements from celebrities and health gurus who swear by its transformative benefits—from cellular repair to metabolic resets. But while the buzz is justified, women need to approach fasting with care. Hormonal cycles can significantly influence how the body responds, making timing and mindfulness critical for maximizing results without compromising well-being.
Lauren and Katie, co-founders of HigherDOSE, decided to find out for themselves what the water fasting excitement was all about. Under the supervision of leading expert Dr. Mindy Pelz, they did a 3-day session where they learned benefits and trials firsthand. Here, we'll share some of the benefits they unpacked from their 72-hour water fast experience.
What is a 3 day water fast?
Fasting has been around for thousands of years and is often practiced for religious or spiritual reasons. Another reason for fasting is in preparation for surgery. And, in recent years, more and more people are turning to water fasts specifically for the weight loss and health benefits.
Water fasting is the choice not to eat or drink anything besides water for a certain period of time. Some people conduct water fasts for 24 hours while others choose longer fasts such as 72 hours. There are also many other different types of fasting, including intermittent fasting which involves different rules and restrictions, depending on the type of fast you choose. For the purpose of this article, however, we will focus on the logistics and benefits of a 3 day water fast.
What are the potential benefits of a 3 day water fast?
Water fasting has the potential to deliver amazing benefits that help the body survive and thrive daily. You can get the full lowdown from our Biohack-Hers episode on water fasting. And, in the meantime, here's a glimpse of how a 3 day water fast can be an effective tool for better health.
1. It could promote cellular autophagy
Every day, our bodies face multiple stressors, including the natural process of aging, lifestyle habits, and environmental factors. These can weaken and damage the cells. When left unchecked, cellular impairment can age us faster, bring about diseases, health conditions, and, ultimately, death.
Fortunately, the human body is equipped with this wonderful self-renewal process called cellular autophagy. This is our fundamental survival mechanism. A healthy autophagic system will regularly get into action to get rid of busted cells while simultaneously recycling and repairing some of the usable parts of our cells.
Over the long term, the efficacy of cellular autophagy declines and it can even become defective. However, 72 hours of water fasting, when properly done, can boost this self-rejuvenating process.
During a fast, the withholding of life-sustaining nutrients results in moderate metabolic stress. This activates regulating enzymes, which are proteins that stabilize your wonked-out inner environment. Adaptive responses are then triggered, leading to metabolic reprogramming during and post fast. A 3 day water fast can therefore be an invaluable biohack to enhance cellular autophagy and optimize our body's processes.
2. It could delay aging
As we become more advanced in years, our bodies show signs of wear and tear. One evident sign is the aging of our arteries and veins, those crucial carriers of nutrients and oxygen to the different parts of the body. These blood vessels also get rid of waste materials in our system. When these become impaired, your tissues and organs can't get what they need to function correctly. In addition, unwanted toxins can accumulate in the body if these aren't regularly flushed out.
Fasting triggers the liver to release an anti-aging molecule called a ketone. Ketones replace glucose as an energy source when the latter becomes unavailable, which happens when you fast. The same research also shows that these ketones rejuvenate blood vessels by encouraging the reproduction of their interior cells, delaying the aging process.
3. It could improve cognitive function
Remember the anti-aging ketones we mentioned earlier? These same molecules become the brain's preferred fuel source when you conduct a 3 day water fast. This enhances the metabolic activity of the nerve cells and boosts brain performance. For example, one study demonstrated that spatial learning and memory improved for the participants.
In addition, the power-packed molecules promote the recreation of mitochondria, the fuel generators of the cells. They also maintain the connecting pathways between nerve cells and the glands or muscles. On top of that, ketones also help protect neurons from diseases or injuries.
4. It could boost your energy levels and metabolic health
It sounds counterintuitive, but water fasting can ramp up your energy levels. When you fast, insulin decreases, and your levels of HGH (the human growth hormones that preserve muscle mass) increase. Fasting also increases norepinephrine, a neurotransmitter hormone that helps regulate your fight-or-flight response. All these make the fat-burning process more efficient for your body's energy requirements.
By making it easier for your body to burn fat, short term water fasting can encourage weight loss. And, when you pair this with a significant reduction in calorie intake over the fasting period, it can help you to lose weight even more efficiently. But, be aware that the key here is not to overcompensate for your lost calories with your post fast meals.
5. It could fight inflammation
When bacteria, toxins, or trauma injure our tissues, our immune system sends out first-responders called cytokines and inflammatory cells. These fight off the bacteria and repair the damaged tissues. As a result, you experience swelling, pain, or redness.
Studies show that a 3 day water fast unleashes your body's healing power, killing disease-causing microbes and strengthening protective good bacteria. This helps in reducing inflammation and hastening recovery. It also deactivates pro-inflammatory cells called monocytes, which go to sleep during a fast.
The risks of water fasting: Can you fast for 3 days with just water?
A 3 day water fast has the potential to help you reset and "reclaim" your health to enjoy a better quality of life. However, 72 hours without food isn't for everyone. It’s also worth remembering that while many recent studies have highlighted the benefits of water fasting, there is still plenty of long term research left to be done.
Another key thing to remember is that some people can experience adverse effects from 3 day water fasts, especially if they have pre-existing health conditions or don’t take the right precautions. Some short and long term effects of water fasting can include dehydration, nutrient deficiency, loss of muscle mass, dizziness, and migraines.
To figure out if a 3 day water fast is right for you, it’s worth consulting your physician or a healthcare professional first. This is especially true if:
- You have a history of heart issues.
- You have a history of eating disorders.
- You have gout.
- You're pregnant or breastfeeding.
- You have chronic kidney disease.
- You have diabetes.
- You have high blood pressure.
- You have thyroid problems.
- You're underweight.
- You have experienced refeeding syndrome.
- You have an adrenal disorder.
Some studies suggest that health conditions like high blood pressure, high cholesterol, and diabetes can be aided by fasting. But, again, it’s important to do this under medical supervision and/or with guidance by a qualified physician.
How to enjoy the 3 day water fast benefits safely and effectively
Water fasting can be a gateway to a healthier and happier life—but only if done with care. Here are some helpful tips that you can use for your 3 day water fast adventure.
1. The proper perspective
It's essential to highlight that a 3 day water fasting is not about starving yourself. Rather, it's a respectful partnership with your body, working with it to strengthen its self-healing powers, clear out its toxins, and help it achieve an optimal state of health and wellness.
2. Thoughtful planning
Water fasting isn't something you decide to do one moment and then jump right into the next. It takes careful planning throughout the entire process for this hack to be effective and safe for anyone. For instance, before the fast, Lauren and Katie stuck to a diet that eliminated sugar and caffeine. They also consumed healthy fats (salmon, avocados, olives, nuts, and seeds) and clean protein (lean, organic, grass-fed).
If it’s your first time and you want to learn how to best prepare for your 3 day water fast, check out the website of Dr. Mindy Pelz.
3. Timing it right
Lauren and Katie were at different points in their hormonal cycle when they did their water fast, leading to dissimilar experiences. Women's bodies are particularly affected by hormones. So schedule them during your hormone-ideal times to get the most benefits and make the water fasting sessions a bit more pleasant.
Estrogen levels, which are crucial to the menstrual process, can dip during a water fast. This can be stressful to the female body already triggered by hormonal fluctuations. Thus, some experts recommend that women should not fast at any phase of their monthly cycle. However, others may be able to go through the fast without any problems.
According to experts, the best time for women with menstrual cycles to embark on a water fast is during the follicular phase, which occurs after menstruation and lasts until ovulation. This phase is marked by rising estrogen levels and increased energy, making it easier to tolerate fasting without disrupting hormonal balance. Avoid fasting during the luteal phase (the second half of the cycle) and menstruation itself, as the body requires more nutrients to support hormone production, mood stability, and physical recovery. By aligning a water fast with the follicular phase, women can maximize the benefits of fasting while safeguarding their health and hormonal harmony.
It's important to pay attention and listen carefully to your body to find out when fasting is most sustainable for you. Again, if you’re unsure, consult a healthcare professional.
4. Monitoring your glucose
Monitoring your glucose levels is a critical part of ensuring a safe 72-hour water fast. During water fasting, these can drop dangerously low, a condition called hypoglycemia. In the extreme, this can induce a coma.
Throughout the water fasting of Lauren and Katie, they kept it safe by monitoring their blood glucose and ketones every few hours. The goal was to get to ketosis (when your body doesn't have access to carbs and instead burns fat) without their blood sugar dropping below 50.
5. Easing out of it
The other extreme can also happen when you break your water fast by eating immediately without the necessary transition. You can end up with extremely high blood sugar levels or hyperglycemia. This can lead to blood vessel damage, increased risk of heart disease and stroke, kidney disorder, and neurological problems. Overeating post fast can also counteract the weight loss effects of your calorific restriction.
6. Avoiding strenuous exercise
Intensive workouts can make your low blood sugar levels dip further. So, save your HIIT programs and metabolic exercises for those days when you aren't water fasting. Instead, you can do light yoga stretches or take easy nature walks, which won't use up too much energy. Your relaxed but engaged state of mind can help you focus and stay on track.
Taking your 3 day water fast to the limit
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For an in-depth look at water fasting, watch the Biohack-HERS series.
3 Day Water Fast FAQs
How long should I fast?
How long you choose to fast is up to you and will likely depend on a variety of factors. If you’re not sure how your body - and mind - will handle a 3 day water fast, you can start with shorter periods like 12, 16, and 24 hours and then work your way up to 72 hours.
Can I drink anything besides water in a 3 day fast?
Strictly speaking, a 3-day water fast means you can’t eat or drink anything besides water for the duration. Other fasts, such as intermittent fasts, allow beverages with zero calories such as black coffee, black tea, and herbal tea. But, to enjoy the full detoxing benefits of a water fast, studies recommend sticking only to water.
How much water should I drink during a 3 day water fast?
Different people drink different amounts of water during a fast but health studies suggest that most people should consume between 2 and 3 liters of water per day during a fast.