How to Prepare for a Water Fast

Set yourself up for a smooth, safe and meaningful experience

Preparation isn’t just helpful, it’s essential.

Whether it’s your first water fast or your 10th, easing your body and mind into it beforehand will make the process more effective, more comfortable, and far more rewarding.

When I fasted regularly, I had a little ritual before every fast, a few days of intentional habits that helped my system wind down, and my mindset lock in. After recently returning to fasting, I was reminded just how powerful this preparation window is.

Here’s a full breakdown of how I recommend preparing:

🗓️ 1. Give Yourself 3–5 Prep Days

Think of these as transition days — a gentle on-ramp into fasting.

Ideal if you're starting your fast on a Friday then begin prepping Monday or Tuesday.

🍽️ 2. Clean Up Your Diet

The goal is to reduce your body’s reliance on heavy, stimulating, or addictive foods before the fast starts. This makes the switch into fasting smoother, with fewer withdrawal symptoms.

Start by removing or reducing:

• Caffeine (cut back slowly to avoid headaches)

• Sugar, sweets, desserts

• Fried or ultra-processed food

• Alcohol

• Dairy and heavy meats

• Snacking in between meals

  

  Fork and knife empty plate

Begin focusing on:

✅ Fresh fruit

✅ Steamed or raw vegetables

✅ Soups and broths

✅ Herbal teas and water

✅ Light meals you cook at home

By Day 3 of your prep, aim for very light and clean eating — almost like a mini detox in itself.

☕ 3. Taper Caffeine Gradually

If you drink coffee or energy drinks daily, do not go cold turkey the same day you begin fasting. That’s a guaranteed way to get a splitting headache by Day 1.

Instead:

• Reduce your intake daily by half

• Swap strong coffee for green tea or herbal blends

• Try cutting off caffeine completely at least 2 days before the fast begins

  
  

🧂 4. Start Hydrating More Now

Dehydration is a common reason why people feel dizzy or fatigued on fasts — but it often starts before the fast even begins.

So, use your prep window to:

• Drink 2.5–3L of water daily

• Add a pinch of Himalayan or sea salt to a few glasses (electrolyte balance)

• Introduce herbal teas to calm the nervous system

• Cut back on sugary drinks, sodas, or fruit juices

  
  

🧘🏾 5. Mentally and Emotionally Prepare

Fasting is as much a mind game as it is a physical one.

Here’s how I ground myself before a fast:

• Write down my intention — why I’m doing this fast (clarity, reset, discipline, healing, etc.)

• Journal any emotions or fears around food, hunger, or control

• Let my friends or inner circle know what I’m doing (especially if I need space or support)

• Plan lighter work or social days around my fast window

Pro tip: Don’t schedule your fast during a high-stress work week or big family events.Honour the process.

🧹 6. Tidy Your Space, Plan Your Days

A cluttered kitchen or calendar = cluttered mind.I always:

• Clear out tempting foods from the fridge or cupboards

• Meal prep or freeze gentle meals for breaking the fast

• Keep my calendar light — more walking, journaling, less rushing

• Plan podcasts, books, or series to keep my mind gently occupied

This fast is your retreat — treat it with reverence, even if you're at home.

📲 7. Join a Support Group or Community

Whether you’re joining me and The Nutri Guy community for our next 3–4 day fast, or creating your own accountability circle, support is key. You’ll feel more motivated, less alone, and more likely to finish strong. Even just knowing others are doing the same thing on the same day can make a huge difference.

In summary preparation is the quiet victory before the fast begins. It sets your mind and body up to enter a state of rest, regeneration, and self-trust.