Dry Fasting: Why You Should Avoid It

You’ve probably heard of fasting. The basic idea is that you go without food for a certain amount of time.

There are various types of fasting such as intermittent fasting, religious fasting or even fasting before a medical procedure.

But recently, there’s been a trend toward “dry fasting.” But what is dry fasting and is it safe?

Registered dietitian Julia Zumpano, RD, LD, explains why you should avoid dry fasting and what you can do instead.

Dry fasting vs. water fasting

When it comes to the difference between dry fasting and water fasting, it all comes down to liquids — or lack of liquids.

“Dry fasting is when you’re doing any other form of fasting, but you’re fasting without any fluid, so you’re not drinking water or any other beverages,” explains Zumpano.

You may need to abstain from water and other liquids for certain religious fasts like Ramadan, the holy Muslim month of fasting or Jewish holidays like Yom Kippur.

Dry fasting claims

If you’re hoping dry fasting can improve your health, you may be disappointed. Fans claim dry fasting benefits include aiding in weight loss, immune function and cell regeneration, while reducing inflammation and delaying aging.

But Zumpano says there isn’t enough research and data around dry fasting.

“There’s just not a lot of data on it,” she emphasizes. “There are some studies with people who are following Ramadan fasts, but when it comes to the general public, there’s not a lot of good data. Dry fasting can lead to dehydration, kidney issues and cause other symptoms that aren’t worth the risk.”

In fact, Zumpano says that any benefits of dry fasting you may see, you’d get from other safer forms of fasting such as intermittent fasting.

Studies show that intermittent fasting may do the following:

• Improve metabolism.
• Improve immune function.
• Reduce insulin resistance.
• Reduce oxidative stress and inflammation.
• Improve heart health.
• Improve brain health.
• Stimulate cellular repair.

“With other forms of fasting, you can get the benefits of fasting without dehydrating yourselves,” she adds.

Dry fasting risks: Is it safe?

Zumpano doesn’t recommend dry fasting. While dehydration is one of the main risks — as you won’t be consuming water and other beverages — there are other potential symptoms, like:

• Fatigue.
• Irritability.
• Headaches.
• Lack of focus.
• Decreased urination.
• Constipation.

“Dry fasting can also cause, urinary, kidney and lungs issues, as well as nutritional deficiencies and eating disorders,” she warns.

Bottom line?

Sure, you may be thinking that withholding water and liquids will help you lose weight faster. But not so fast, says Zumpano.

“If you’re dehydrating yourself, you’re going to weigh less. This is true, but it’s water weight and not real body weight,” she clarifies.

There are safer methods — or ways to modify traditional fasting — that can help you achieve your wellness goals. For example, while doing a traditional fast, you can decrease your liquids but still stay hydrated by taking sips of water throughout the day, and eliminate other beverages that may contain added sugar or calories.

But remember, hydration is key for your body and mind to function properly. Drinking water and even the occasional electrolyte beverage should be a vital part of your daily routine.

“The risk of dry fasting is not worth the benefits — and those benefits aren’t clinically proven,” reiterates Zumpano. “If you have questions, talk to your healthcare provider about the different methods of fasting to find an option that works best for you.”