When you fast, you lose salt and water through your urine. If you are not replacing these essential electrolytes and fluids, you may become dehydrated or experience an electrolyte imbalance. This can lead to symptoms such as dizziness, fatigue, headaches, muscle cramps, and in severe cases, more serious complications like arrhythmias or hypotension.

Whether you’re a professional athlete, an aspiring one, or just live a very active lifestyle, staying hydrated is essential. Dehydration and electrolyte imbalances can impair your physical performance, reduce endurance, and increase the risk of injury. 

It's important to fuel your body with the right nutrients, stay hydrated, and listen to your body's signals to ensure you're performing at your best and recovering effectively after workouts. We’re here to explain why you need more electrolytes during a fast, exactly what they do for you, and what the benefits of hydration salts are. 

What is Fasting?

First and foremost, let’s clearly define fasting. Fasting involves the restriction of food intake, and in some cases, fluid intake, for a specific duration. There are various forms of fasting, ranging from intermittent fasting, where eating is limited to certain hours of the day, to extended fasting, where no food or drink is consumed for 24 hours or more. Fasting triggers a metabolic shift in the body from using glucose, derived from carbohydrates, to burning stored fats as the primary energy source. This metabolic process, known as ketosis, can lead to fat loss and may improve metabolic flexibility.

Athletes and individuals involved in sports may use fasting protocols to enhance fat metabolism, improve insulin sensitivity, or achieve weight management goals. However, it’s crucial to approach fasting with a clear understanding of its impact on performance, hydration, and muscle preservation, especially during intense training periods. The duration and type of fasting should be tailored to align with an individual’s athletic goals and physiological needs.

Signs and Symptoms of Dehydration When Fasting

As stated above, fasting ultimately, is the restriction of food and drink intake. Some people while fasting will still consume water as it has no caloric value and is essential in contributing to hydration. However, it's actually not that black and white, as we discover. Common side effects of dehydration when fasting can include: 

1. Thirst: The most obvious and early sign. If you feel thirsty, it’s a clear indication that your body needs more fluids.
2. Dry Mouth and Skin: A dry, sticky mouth and dry, flaky skin can indicate a lack of hydration.
3. Dark Urine: Dark yellow or amber-colored urine is a sign that you’re not drinking enough water. Healthy, hydrated urine should be light yellow to clear.
4. Fatigue: Feeling unusually tired or lethargic can be a result of dehydration, as the body struggles to function without enough water.
5. Dizziness or Lightheadedness: Dehydration can lead to a drop in blood pressure, causing dizziness or lightheadedness, especially when standing up quickly.
6. Headache: Dehydration often causes headaches or migraines, as the brain temporarily contracts due to fluid loss.
7. Decreased Urine Output: If you notice that you're urinating less frequently or in smaller amounts, it could be a sign of dehydration.
8. Muscle Cramps: Lack of fluids and electrolytes can lead to muscle cramps, particularly during exercise or physical activity.
9. Rapid Heartbeat: Dehydration can cause an increase in heart rate as your body tries to maintain blood pressure and circulation with less fluid.
10. Confusion or Irritability: Severe dehydration can affect cognitive function, leading to confusion, irritability, or difficulty concentrating.

Fasting and salt are constantly overlooked. Salt is essential because it helps maintain fluid balance, supports nerve and muscle function, and regulates blood pressure in the body.

Incorporating hydration salts into your fasting routine can help replenish lost electrolytes, addressing the salt imbalance that often occurs during fasting and preventing common dehydration symptoms like dizziness and muscle cramps.

How Do Fasting and Salt Impact Performance?

Despite fasting being a widely practiced method used for weight management, energy levels and performance, it is important to recognise the various impacts it can have on your physical state. 

Fasting can lead to a reduction in available glycogen stores, which may decrease high-intensity performance and cause fatigue. Additionally, fasting often results in the loss of essential electrolytes, particularly salt, through urine. Salt is crucial for maintaining proper muscle function, nerve signaling, and hydration levels. Inadequate salt intake during fasting can lead to dehydration, muscle cramps, and reduced endurance, ultimately impacting your overall athletic performance. Therefore, managing salt levels during fasting is essential to ensure that physical performance is maintained and that the body remains adequately hydrated and functional.

Will Hydration Salts Break A Fast?

Let’s get one thing straight early on, no, hydration salts (electrolytes) will not break your fast. They don’t contain calories, so will not trigger the release of insulin. On the flip, fasting and salt actually go hand in hand. 

Proper electrolyte balance, particularly with sodium, is crucial during fasting as it helps maintain hydration, supports muscle function, and prevents symptoms like dizziness, fatigue, and muscle cramps, making hydration salts an important tool for a successful fast.

Incorporating Hydration Salts into a Fasting Routine

To make the most of fasting and salt, consider incorporating hydration salts into your daily routine. This is especially important when fasting in relation to high levels of physical activity. Hydration salts will help replenish essential electrolytes lost through sweat, maintain optimal hydration levels, prevent muscle cramps, and support sustained energy and endurance during your workouts.

In addition to the above, we would recommend adding salt to your meals during your feeding window, experiment with what works for you!