Kate’s Kitchen Remedies

Fasting

Electrolytes on a Fast: What I Use and Why

Electrolytes are why some fasts feel strong and some feel miserable. Here is my short, simple list.

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Longer fasts taught me this quickly: it’s not the hunger that makes you feel bad, it’s the missing minerals. The headache, the dizziness, the leg cramps and the flat, foggy feeling were all fixed by a few simple things. I don’t buy fancy powders. I keep it to what is already on my counter.

The big three: sodium, potassium, magnesium

Sodium goes first. When insulin is low, my body lets go of more sodium, so I replace it on purpose. That is the salt in my water, covered in detail in the best salt for fasting.

Potassium comes mostly from food: ripe fruit, meat and potatoes. On a fast I get it when I break the fast, with fruit after my protein. On longer fasts I add a little potassium to my morning salt water with Modern Roots potassium bicarbonate (affiliate link), the same company I use for salt and magnesium. A tiny scoop is all I use.

Magnesium is my evening mineral. I take magnesium bis-glycinate at night, which helps me settle during a fast, and I wrote about it in my sleep routine.

My fasting day

  1. Waking: 16 to 20 ounces of water with a pinch of salt.
  2. Mid-morning: black coffee or tea, and more salty water.
  3. Afternoon: another glass of salty water. If I feel a headache coming, I drink it right away.
  4. Night: magnesium, and a cool, dark room.

What I skip

  • Sweetened sports drinks. They add sugar and defeat the point.
  • Powders with long ingredient lists and artificial sweeteners.
  • Pushing through a bad dizzy spell. I sit, drink salty water and break my fast if needed.

Breaking the fast

Protein first, then fruit. Details are in how to break a fast without the crash. If you are just getting going, start with the beginner ladder.

If you take medication or have a medical condition, ask your own clinician about electrolytes before a longer fast. This is what works for me.

Shop what I use: Salt of Life Affiliate link · Magnesium Bis-Glycinate Affiliate link

Questions I get

What electrolytes do I need on a fast?

I focus on sodium, potassium and magnesium. I get sodium from salt in water, potassium from fruit when I eat, and magnesium at night.

Do I need an electrolyte powder?

I don't use one. A pinch of good salt in water covers what I need most on a fast.

What helps a fasting headache?

A glass of water with a pinch of salt is usually the first thing I try.

Do I take magnesium during a fast?

Yes, in the evening. It's part of how I wind down at night.

Want help winding down at night? Get my free 7-Night Wind-Down. Sign up here. You can also see everything I use on the Pantry page.

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These statements have not been evaluated by the Food and Drug Administration. Supplements and products mentioned are not intended to diagnose, treat, cure or prevent any disease. This is my personal routine shared as education, not medical advice.