Hunger is one of the main challenges that people face when water fasting. It can be difficult to resist the temptation to eat, especially when you are feeling hungry all the time. In this blog post, we will discuss how to deal with hunger while water fasting. We will take a deep dive into what is water fasting as well as some strategies to deal with cravings and hunger.

What Is Water Fasting?

Let us first dive in and define exactly what water fasting is. Water fasting is a type of fast where you only drink water and abstain from all other forms of food or drink. This includes fruits, vegetables, juices, coffee, tea, etc. When done correctly, water fasting can be an incredibly effective way to detoxify your body and lose weight.

However, it is important to note that water fasting should not be undertaken lightly. It is a serious commitment and should only be attempted if you are in good health and have consulted with your doctor first.

How To Prepare For A Water Fast

If you are considering water fasting, it is important to prepare for it in advance. Here are some tips to help you get ready:

Consult With Your Doctor

Before undertaking any type of fast, it is important to consult with your doctor. This is especially important if you have any health conditions or are taking medication. Your doctor can help you determine if water fasting is right for you and can provide advice on how to safely fast.

Stock Up On Good Mineral Water

One of the main requirements of water fasting is ample hydration. Make sure to stock up on a lot of good quality water in advance so you can drink as much as possible during your fast.

Eat Healthy Leading Up To Your Water Fast

It’s important to eat nutrient-rich foods leading up to your fast. This will help to reduce the chances of feeling weak or lightheaded during your water fast. DO NOT BINGE JUNK FOOD BEFORE YOUR FAST!

Unhealthy eating the day before you start your fast can have a negative impact on how you feel. And bad food can put you in a vicious cycle of feeling bad, then trying to soothe yourself with more bad food. So, again, make sure to eat healthy in the days leading up to your water fast.

Unhealthy eating the day before you start your fast can have a negative impact on how you feel

Set A Realistic Goal

When setting a goal for your water fast, be realistic. If you have never fasted before, it is probably not realistic to expect to fast for 30 days. Start with a shorter time frame and gradually increase the length of your fasts as you become more experienced.

Prepare To Come Off Your Fast

Again, do not binge junk food when coming off a fast. Instead, have coconut water or freshly squeezed juices on hand to help rehydrate your body. Also, make sure to eat plenty of fruits and vegetables as these will help replenish the nutrients that you have lost during your fast.

Also, some easily digestible complex carbs such as brown rice or quinoa can help to ease your body back into solid foods.

Start Slow

When you first start eating solid food again, do so slowly. Start with small amounts and gradually increase as your digestive system starts to adjust. Eating too much too soon can lead to gastrointestinal distress such as cramping, bloating, and diarrhea.

Listen To Your Body

Last but not least, it is important to listen to your body when water fasting. If at any point you feel faint, dizzy, or nauseous, stop fasting immediately and consult with your doctor.

Water fasting can be a great way to detoxify your body and lose weight. However, it is important to be safe and sensible when undertaking any type of fast.

listen to your body while water fasting

What To Expect During A Water Fast

Now that we have covered how to prepare for a water fasting, let us take a look at what you can expect during the fast.

The first few days of a water fast can be the hardest as your body adjusts to not having solid food. You may experience hunger pangs, cravings, and even headaches.

It is important to remember that these are all normal side effects and will subside as your body gets used to fasting.

To help ease the transition into fasting, here are a few tips:

– Drink lots of water! This will help to fill you up and reduce hunger pangs.

– Distract yourself with activities such as reading, watching television, or talking to friends and family.

– If you feel lightheaded or dizzy, lie down and rest until the feeling passes.

How to Deal With Hunger While Water Fasting

Now that we know what water fasting is, let us discuss how to deal with hunger while water fasting.

Hunger hacks while fasting:

Drink Cold Water

Drinking cold water can help to reduce hunger and cravings. The water will fill you up and the cold temperature can help to reduce the sensation of hunger.

Add Electrolytes To Your Water

Adding electrolytes and potassium chloride to your water can help to reduce hunger and cravings. Electrolytes are minerals that help to regulate the body’s fluid balance and nerve and muscle function.

In a liter of water, add a tablespoon of pink Himalayan salt, a quarter teaspoon of baking soda, and one-quarter teaspoon of potassium chloride. Stir until the ingredients are dissolved.

Drink a liter of this salt water in addition to lots of mineral water throughout your day.

pink salt water fasting for cravings

Drink Peppermint Tea

Peppermint tea has been shown to help reduce hunger and cravings. The menthol in peppermint can help to suppress your appetite and make you feel fuller longer.

Avoid Caffeine

Caffeine can stimulate the appetite and increase hunger. If you are struggling with hunger while water fasting, it is best to avoid caffeine altogether.

Breathing Exercises

Deep diaphragmatic breathing can help to calm the mind and reduce hunger. When you feel the onset of hunger, take a few deep breaths and focus on your breath. Oxygenating the body can help to reduce hunger and cravings.

deep breathing to control hunger while water fasting

Yoga And Meditation

Yoga and meditation can also help to reduce hunger and cravings. The focus on the present moment can help to take your mind off of food and hunger.

Positive Affirmations

Use positive affirmations to help manage your hunger while fasting. When hunger and cravings set in, repeat positive statements to yourself such as “I can do this” or “I am strong” or “My life is more important than a silly craving”.

These affirmations will help to refocus your mind and give you the strength to continue with your fast.

positive affirmations hunger water fast

Nuero-linguistic Programming

Neuro-linguistic programming is a type of therapy that uses affirmations and positive statements to help change the way you think about food and hunger.

If you are struggling with hunger while water fasting, consider using neuro-linguistic programming to help you get through tough moments and strengthen your affirmations.

For example, picture your will as a cable. When you feel cravings set in, repeat something like, “Every time I say NO to my cravings, my will grows stronger.” Picture the cable growing as if you added another strand of steel to it. Eventually, the cable becomes strong enough to support a bridge.

Good Old Fashioned Discipline

Anything worth doing is going to require some level of discipline. Water fasting is no different. If you can stick to your plan and remain focused, you will be able to overcome hunger and cravings.

Remember Your WHY

You may be faced with some serious health issues. Are you willing to put your health on the line by eating unhealthy foods? Remember why you are water fasting and how it will benefit your health in the long run.

Remind yourself of this every time you are feeling weak.

“I’m doing this so I can be someone my kids and grand kids can look up to.”

“I’m water fasting so I can live better, longer.”

“I can deal with some short term silly cravings in exchange for my ultimate happiness.”

Chew Gum

Sugar-Free gum is a great hack to help reduce hunger and cravings. The act of chewing can help to take your mind off of food and the minty flavor can help to suppress your appetite.


Walking or mild steady-state cardio is a great way to reduce hunger and cravings. When you feel the urge to eat, go for a walk. This will get your blood pumping and oxygenate your body.

walking reduce hunger fasting

Hunger is Normal

It is important to remember that hunger is normal during a water fast. This is not a diet, but rather an opportunity for your body to cleanse and heal. Spend time every day picturing the person you want to be and how water fasting will help you get there.

Be Prepared For Setbacks

There will be times when you are not able to stick to your plan. Do not beat yourself up if this happens. Just get back on track and continue with your fast. You don’t have to win every battle to win the war.

Water fasting is a great way to cleanse and heal the body. If you are prepared for hunger and cravings, you will be more likely to stick to your fast and see results. Use these tips and strategies to help you get through tough moments. And remember, you can do this!

If you have any questions, tips or comments, please feel free to share. What did you do to manage your hunger and when do you stop feeling hungry on a water fast? I would love to hear from you!