From intermittent fasting to time-restricted eating and OMAD (one meal a day), more and more people are experimenting with when they eat to support their health.

But about what you drink?

That’s where water fasting comes in.

In this guide, we’ll break down what water fasting is, why people do it, and what to consider before trying it for yourself.

Unlike popular fasting methods (like intermittent fasting, OMAD, or time-restricted eating) that allow coffee, snacks, or eating within a specific window, water fasting means exactly what it sounds like. 

No food. No calories. No coffee. Just water. 

That’s it.

Instead of focusing on when or what to eat, water fasting removes food entirely for a set period of time—typically anywhere from 24 to 72 hours. Some people use it as an occasional reset. Others follow it as part of a broader wellness routine.

Let’s get into why.

Water fasting is often framed as a “reset.” In other words, a way to give the body a break from digestion and invite deep repair and healing to occur. But what does that actually mean?

Here are some of the most commonly reported benefits linked to waster fasting:

• Fat burning (via ketosis)

• Mental clarity and focus

• Deep cellular cleanup (via autophagy)

• More stable energy and blood sugar

• Immune system support

• Digestive benefits

• Healthier eating habits

Let’s break each one down.

Fat Burning (via Ketosis)

Your body uses sugar from food for energy. It’s like fuel in a gas tank. But when you stop eating, that stored sugar (called glucose in your blood and glycogen in your muscles and liver) eventually runs out.

After about 12 to 24 hours, your body switches to burning fat for fuel, a state known as ketosis.

Even better, ketosis often targets visceral fat—the deep belly fat that wraps around your organs and has been linked to serious health issues like heart disease, type 2 diabetes, and chronic inflammation.

Mental Clarity and Focus

As your body enters ketosis, your brain begins running on ketones, a steady, clean-burning fuel source made from fat. 

These effects usually take at least a full day of fasting to kick in. 

Deep Cellular Cleanup (via Autophagy)

After about 24 to 48 hours of fasting, research suggests your body begins a powerful process called autophagy. 

Think of it as spring cleaning for your cells.

It finds and recycles old, damaged parts inside your cells, which helps your body run more efficiently and may lower the risk of long-term disease.

Autophagy has been linked to:

• Lower inflammation (which may reduce bloating, joint stiffness, and some skin issues)

• Improved metabolism 

• Stronger immune response

• Healthier aging

Blood Sugar & Insulin Support

Fasting can help stabilize your blood sugar levels and makes your body more sensitive to insulin, the hormone that moves sugar out of your blood and into your cells.

That could mean fewer crashes, fewer cravings, and a better ability to regulate energy. 

Immune System Support

Fasting and autophagy may also help your immune system by clearing out old, inefficient immune cells and making room for newer, stronger ones.

Early studies even suggest longer fasts can promote immune cell regeneration.

Digestive Reset

Unlike other fasting methods, water fasting gives your digestive system a full break. 

Your stomach, intestines, liver, and pancreas get time off from processing food, which may reduce bloating and help with stomach issues after you return to eating. 

Some researchers believe this rest period may even support gut repair or rebalance the microbiome.

Reset Your Relationship With Food

When you go without food entirely, you get to experience true hunger (instead of eating due to stress, boredom, or out of pure habit). 

That helps many people better recognize real hunger cues, break mindless eating patterns, and think about food less.

This reset can carry over after the fast ends, leading to a healthier, more intuitive relationship with food.

Water fasting is not for everyone and it’s not without risk. Here are some of the most common concerns to be aware of:

• Dehydration—especially if you're not drinking enough; can lead to headaches, fatigue, brain fog, constipation, and more. 

• Electrolyte imbalance—fasting can mean getting lower levels of key minerals like sodium, potassium, and magnesium, which may cause muscle cramps, weakness, irregular heartbeat, or dizziness. (More on that in a minute.)

• Fatigue, dizziness, and brain fog—common in the first 1–2 days.

• Drops in blood pressure—may cause lightheadedness or fainting in some people.

• Muscle loss—more likely during longer fasts.

• Low blood sugar—can be dangerous for people with diabetes or other conditions.

• Disordered eating patterns—water fasting may not be appropriate for those with a history of eating disorders.

• Nutrient deficiencies—especially during extended fasts without medical supervision.

Many experts warn that fasting should be avoided or closely monitored by anyone who is pregnant, nursing, underweight, managing a chronic condition, or taking medications that affect blood sugar or blood pressure. See the disclaimer at the button of this article for more information.

Whether you’re fasting for 24 hours or 72, the safety basics stay the same: listen to your body, stay hydrated, and ease in and out of the fast with care. 

Here’s how to approach your fast every step of the way. 

Before the Fast

Set yourself up for a smoother experience with a little planning:

• Start with a shorter fast—if you're new to fasting, begin with 18–24 hours before attempting a longer fast.

• Clear your schedule— avoid planning your fast around travel, events, or intense physical activity.

• Avoid fasting if you're sick or stressed—fasting is a stressor on the body, so only attempt it when you're well.

• Eat clean the day before— high-sugar or high-fat meals can make fasting harder.

• Talk to your doctor—especially if you have any medical conditions or are on medication.

During the Fast

This is when the real work (and listening) happens:

• Stay hydrated—aim for at least 2–3 liters of clean water per day. In general, the more, the better. 

• Maintain electrolytes—consider adding a pinch of sea salt to water.

• Rest when needed—it’s normal to feel low energy, especially on the first day; avoid intense workouts or long periods in the heat.

• Track how you feel—write down any physical or emotional changes so you can learn what works.

• Avoid intense workouts—light walking or stretching is fine, but go easy.

• Listen to your body— if you feel faint, nauseous, or unwell, stop the fast and eat something.

Breaking the Fast

Ease out like you eased in: 

• Break the fast gently—reintroduce food slowly and start with something light like broth, fruit, or a small meal, nutrient-dense meal.

• Avoid overeating—your digestion needs time to catch up.

• Keep it clean— try to stick to whole foods for at least the first few meals after your fast. 

• Notice how you feel— this is when many people experience their biggest breakthroughs.

Your first water fast won’t feel like a spa day. And that’s okay.

In the first few hours, you’ll likely feel fine. Maybe even energized. But as your body runs out of its usual fuel (sugar), things start to shift. 

Around meal times, you might notice your stomach growling, your energy dipping, or a strong urge to snack out of habit. That’s normal.

By the end of day one, you might feel foggy, tired, or even a little irritable. Your body is adjusting. For some, this passes quickly. For others, it takes a bit longer. 

Come day two, hunger often fades into the background. That’s when many people report feeling more clear-headed and calm. Your energy levels might even out in a way that surprises you.

Of course, not everyone experiences the same thing. Some people love it. Others don’t. 

The key is knowing what’s normal and understanding that discomfort doesn’t always mean something’s wrong. It could actually mean something’s working.

During a water fast, your body isn’t taking in any food. That means the only thing you’re consuming—literally—is water.

And that makes the quality of that water more important than ever.

Tap water across the U.S. often contains dangerous contaminants like chlorine, fluoride, lead, PFAS (“forever chemicals”), microplastics, and even pharmaceutical residues. 

But during a fast? It’s everything.

Ordinary water filters only protect you from basic contaminants. And more advanced options, like reverse osmosis filters, actually remove healthy minerals from water, too. That’s where Clearly Filtered is different.

Our proprietary Affinity® Filtration Technology removes up to 99.9% of over 365 contaminants.

And it gets even better: 

Ours are the only filters to offer this level of protection, without removing the healthy minerals your body needs (especially during a fast).

As part of your everyday routine and especially when you’re only drinking water, click here to make sure it’s as clean and nourishing as it should be thanks to Clearly Filtered.

Whatever your reason for fasting, giving your body the right support makes all the difference. And when water is the only thing you’re consuming, it’s more important than ever to make sure it’s water you can trust.

With Clearly Filtered, you'll have easy access to clean, safe water—without ever sacrificing the healthy minerals your body needs (whether you're fasting or not). Click here to shop our entire line of advanced filtration systems. 

Because clean, safe water shouldn't be a special occasion. It should be the fuel for your healthy routine and everyday life.

⚠️ Important: This guide is for informational purposes only and is not intended to diagnose, treat, or replace medical advice. Always consult your physician before beginning any fasting protocol—especially if you have a medical condition, take medication, or are pregnant or breastfeeding.