7-Day Water Fast: How Safe Is It and How to Do It?

Studies have shown that water fasting can be beneficial to our bodies by encouraging significant, systematic changes that prove more health advantages besides weight loss. One or two days without food sounds challenging yet feasible, but what about 7 days? Can our body endure fasting for that long and are the benefits of a 7-day water fast worth the swim?

Let’s dive into the depths of a 7-day water fast.

What Is Water Fasting?

Water fasting entails not eating or drinking anything but water. Water fasting has been practiced for ages for plenty of reasons, including spiritual or religious motives, detoxification, or improving overall well-being. Today, fasting has gained notoriety mainly due to its weight loss effects.

A study on the effects of an 8-day water fast demonstrated that within two or three days of fasting, the body changed its energy source from glucose to stored fat in the body. Participants lost an average of 28 lbs (12.7kg) in fat mass and lean mass. Once the study concluded, after three days of returning to their normal diet, participants regained muscle mass but not fat mass. Additionally, this study allowed researchers to predict the potential outcome of prolonged fasting by following protein behavior.

How Do You Do a 7-Day Water Fast?

A 7-day water fast doesn’t impose any strict guidelines on the quantity or timing of water intake. You simply drink water during the entire day for 7 straight days. Due to its extreme nature, it is important to maintain a safe level of water intake to prevent dehydration or overhydration. 

The U.S. National Academies of Sciences, Engineering, and Medicine determined that optimal human fluid intake per day is about 3.7 liters for men and 2.7 liters for women. An effective method to ensure you drink sufficient water during a water fast is to divide your goal water amount throughout the waking hours of your day. The Fastic app can help you keep track of your water intake during a 7-day water fast to ensure you maintain your hydration levels where they are supposed to be.

What Happens In The Body During a Water Fast?

During a water fast, the body will undergo substantial changes in various organs, resulting in physiological alterations.

Encourage ketosis

Ketosis is a metabolic state where the body burns fat for fuel instead of carbohydrates. During this process, ketones are produced and serve as an alternative energy source for the brain and the body. Ketone bodies can promote autophagy, reducing inflammation and inhibiting free radicals production. 

Promote autophagy

Autophagy is the body’s process by which it renews its cells. Cellular regeneration is achieved when the cell removes, breaks down, and recycles damaged components and cells, improving overall cellular health.

Aid with Inflammation reduction

Fasting reduces inflammation by diminishing cytokine production, strengthens the body’s strength resistance, and also helps reduce oxidative stress through autophagy. These effects improve immune functioning and aid with chronic inflammation.

7-Day Water Fasting Health Benefits

Water fasting can be beneficial to individuals with certain medical conditions, including: 

• help lower blood pressure

• reduce the risk of heart disease

• assist with overweight or obesity

• aid lower cholesterol

• improve insulin and leptin sensitivity

Although fasting can help prevent heart disease in many ways, keep in mind that not all bodies react the same to dietary changes, therefore, not everyone will experience the same benefits to the same degree.

Before and After a 7-Day Water Fast 

One cannot simply start a 7-day water fast on a random Tuesday just because, especially if they have never fasted before. Several precautions need to be taken before and after a 7-day water fast.

Before Starting a 7-Day Water Fast

Prepare your body before starting a 7-day water fast.

1. Consult with a healthcare professional for personalized guidance. They know your body better than anyone and will know exactly what works best for your health.

2. Set clear and realistic goals. Determine the motive you are doing the fast and the result you expect. Aim for tangible objectives.

3. Progressively reduce meal portions from solids to liquids a few days before the fast to smoothly transition your body.

4. Drink more water than usual, but avoid overhydration. Ask your doctor for their recommended water intake according to your health background.

5. Consider supplements to avoid possible nutrient deficiencies due to a lack of food intake while fasting.

After Finishing a 7-Day Water Fast

Help your body safely ease out of the fasting state.

1. Avoid the urge to eat large amounts of food. Gradually introduce solid foods. Start by eating light foods like smoothies. Slowly introduce solid foods and increase portion sizes.

2. Divide daily food intake into multiple meals. If you usually eat three big meals a day, try eating more times per day but in smaller portions, for example, three meals and two snacks.

3. Incorporate a Mediterranean diet after fasting instead of returning to your regular menu.

4. Stay away from processed foods right after finishing the fast. Although we recommend you stay away from them forever. 

5. Steer clear of the refeeding syndrome. An abrupt nutrient intake after fasting can be fatal.

Who Should Not Do a 7-Day Water Fast?

Of course, such a demanding dietary approach is not safe for everyone. Consult a healthcare professional before starting a water fast. Pregnant women or individuals taking medications should not do a water fast, particularly individuals who have any of the following conditions:

• heart conditions

• type 1 or 2 diabetes

• chronic migraines

• gout

• underweight or eating disorders

Alternatives to Water Fasting

A 7-day water fast is quite the challenge. It is highly recommended to try less intense fasting protocols if you have not practiced intermittent fasting before.

Great options for first-timers can be:

• TRE: time-restricted eating (16:8, 18:6, or 20:4)

• 5:2 method

• alternate-day fasting

Before undergoing a 7-day water fast, discover what your body can endure by trying a typical fasting approach. The 16:8 fast is great for beginners because it can give you a feel of how your body reacts to long hours without food consumption. The 16:8 fast is the intermittent fasting protocol that least interferes with a typical everyday routine. 

Alternate-day fasting method is the fasting approach that most resembles a water fast. You alternate fasting days with eating days. Trying out the alternate-day fast can give you an idea of what a water fast can be like and the challenges you might encounter. Take the Fastic quiz to discover the best intermittent fasting protocol for you before stepping up to the big leagues of a 7-day water fast. 

Risks of a 7-Day Water Fast

Subjecting your body to such an arduous fast (water fasting being one of the most demanding fasting approaches), it is no surprise that your body will resent it. While water fasting, especially if it is done for longer than the norm (24-72 hours), you should be aware of the potential risks. 

During a 7-day water fast you should be prepared to experience the following symptoms:

• fatigue or extreme tiredness

• dizziness, lightheadedness, or orthostatic hypotension

• irritability 

• dehydration

• nutrient deficiencies

7-Day Water Fast Safety Recommendations

Null food intake means the body isn’t getting the fuel required to perform the usual day-to-day tasks. Therefore, to make your 7-day water fast safer and be able to sustain it for its intended duration you should:

• Avoid intense exercise: Exercising during a water fast is not recommended. Doing so can seriously harm your body or lead to adverse effects. 

• Prioritize mineralized water: Aim to drink mineralized water. Remember, your body is not obtaining the same amount of nutrients, therefore you must compensate by drinking water high in minerals. 

• Consult with a healthcare professional: We cannot stress enough the importance of seeking professional medical guidance before embarking on a 7-day water fast. Your doctor will know best if this type of fast is the best and safest option to reach your goals.

All in all, a water fast should not be taken lightly. Whether you go for a 24-hour or a 7-day water fast, understanding what it entails, what to expect, and how your body will respond to it is paramount for a safe experience. Trying out other fasting protocols beforehand is crucial to understanding how your body may react to a 7-day fast. Download the Fastic app to learn how to be on top of your drinking, eating, and fasting schedule, and have comprehensive support throughout your fasting journey. 

Disclaimer: It is advised to speak with a health professional before beginning intermittent fasting or a diet program. There may be side effects for people with certain medical conditions.