Draining Water During Fasting: Why the Body Releases Water and How to Support It

Those fasting for the first time are often surprised: Within the first few days, the scale shows significantly less—sometimes one, two, or even three kilograms less than the day before. What’s behind this? The body begins to release water during fasting—a physiological process known for centuries and valued in naturopathy as a cleansing component of fasting. However, this process needs to be understood and accompanied. Those who know what is happening in the body can guide themselves mindfully through the fasting period—with plant knowledge passed down to us by Hildegard von Bingen and other herbalists.

What happens in the body when we abstain from food?

Fasting is much more than just abstaining. As soon as the body realizes no new food is coming in, it starts mobilizing its own energy reserves. First, it taps into glycogen—the sugar storage in the liver and muscles. Glycogen is bound to water molecules: for every gram of stored carbohydrates, about three grams of water are attached. Once these glycogen reserves are depleted, this bound water is released and excreted through the kidneys, skin, and breath. This explains why the initial significant weight loss during fasting is almost always water—not fat, not muscle protein, but bound fluid.

There is also a hormonal effect: When fewer carbohydrates and thus less sugar are consumed, the insulin level in the blood drops. Insulin is not only a blood sugar regulator—it also signals the kidneys to retain sodium. When insulin levels fall, the kidneys excrete more sodium, and water follows the sodium. This effect greatly enhances the diuretic effect of fasting and explains why some people experience much more frequent urination in the first days of fasting. This is not a sign of a disorder but a natural regulatory process the body has known since early human history.

Finally, the changed diet also plays a role: Many people consume significantly more salt than necessary in everyday life. Salt binds water in the tissues and can lead to a feeling of heaviness and bloating. During fasting—especially therapeutic fasting with clear broths and herbal teas—salt intake drops drastically. The body releases the excess stored water from connective tissue and the spaces between cells. In traditional naturopathy, this process has always been described as a kind of internal cleansing—the body frees itself from what it no longer needs. Fasting products

During fasting, the body primarily loses water in the first days—bound to glycogen and sodium. Up to three kilograms of weight loss in the first fasting week is often pure water, not fat tissue.

When dehydration becomes a problem: Electrolytes and internal balance

As natural as water loss during fasting is, it also brings a challenge. Along with water, the body loses electrolytes: minerals like sodium, potassium, magnesium, and calcium, which are essential for countless bodily functions. A deficiency in these substances can manifest as fatigue, headaches, muscle cramps, or a feeling of weakness—symptoms many fasters know as a "fasting crisis." This crisis is often not hunger itself but the electrolyte deficiency caused by increased excretion.

Magnesium plays a special role here. It is involved in hundreds of metabolic processes and is flushed out particularly quickly during intense urination. Many people are already not optimally supplied with magnesium in everyday life—during fasting, this deficiency can become more noticeable. The same applies to potassium, which is mainly found in plant-based foods that are omitted during strict fasting. Conscious intake through vegetable broths, herbal teas, or—after consulting a naturopath—appropriate supplements can help maintain balance.

Sodium is also important, even though it is consciously reduced during fasting. A small amount of sea salt in the morning broth or herbal tea can help keep salt levels stable without undermining the cleansing effect of fasting. Traditional naturopathy recommends a golden mean here: not too much, not too little—a principle Hildegard von Bingen taught as "discretio," the virtue of moderation, which is especially important during fasting. Hildegard von Bingen products

Hildegard von Bingen wrote in her work "Physica" about the healing power of fasting and conscious abstinence: She understood fasting not as deprivation but as a time of cleansing and renewal—accompanied by herbs, prayer, and mindfulness toward one’s own body.

An electrolyte deficiency—especially of magnesium and potassium—is the most common cause of fasting crises such as headaches and muscle cramps. Vegetable broths and herbal teas can traditionally contribute to mineral supply.

Medicinal herbs and plants: What monastic medicine offers for the fasting period

Hildegard von Bingen and the monks of medieval monasteries knew exactly which plants should accompany the fasting body. They distinguished between herbs that clarified the mind, those that nurtured well-being, and those that supported the body in its natural cleansing. This knowledge has remained alive in modern naturopathy and is currently experiencing a true renaissance during therapeutic fasting. The combination of traditional herbal knowledge and scientific understanding makes it possible to holistically support fasters today. BitterKraft Original

Bitter plants are especially valued in monastic medicine. They have been used for centuries as companions during times of abstinence and inner reflection. Bitter herbs are traditionally considered invigorating for body and mind—they stimulate the senses and are described as a strengthening agent that keeps body and mind alert and vital during fasting. Hildegard herself valued gentian, wormwood, and yarrow as special fasting herbs and used them in various preparations. all Bitterkraft products

At the same time, traditionally diuretic plants play an important role in fasting. They help the body naturally eliminate excess fluid—a process known in folk medicine for generations and especially valuable during fasting. Adequate fluid intake is always important here: those who use herbal teas to promote diuresis must also drink enough to avoid stressing the circulatory system. Still water, mild herbal teas, and mineral-rich broths are classic fasting drink companions from the monastery kitchen.

These traditional medicinal herbs are valued during fasting:

• Nettle (Urtica dioica): Nettle has been valued for centuries in folk medicine as a spring herb and traditionally used to accompany fasting cures. Prepared as tea, it is a classic fasting herb in monastic medicine.
• Dandelion (Taraxacum officinale): Dandelion is one of the best-known fasting herbs—historically known in naturopathy as a companion to spring cures and traditionally valued for its diuretic properties.
• Yarrow (Achillea millefolium): Hildegard von Bingen described yarrow as a valuable herb for body and mind. Used traditionally for centuries, it is considered a classic monastic herb for fasting times.
• Goldenrod (Solidago virgaurea): Goldenrod has long been used traditionally in European folk medicine and is one of the best-known native herbs for kidney and bladder health.
• Birch leaves (Betula pendula): Birch leaf tea is a classic part of the traditional spring cure in Central European folk medicine and has been valued for generations as a mild, well-tolerated fasting herb.
• Wormwood (Artemisia absinthium): Hildegard von Bingen paid special attention to wormwood in her herbal knowledge. As a bitter herb, it has been traditionally used for centuries as a fasting tonic and companion in monastic medicine.

What’s behind bitter herbs during fasting?

Bitter herbs like wormwood, gentian, or yarrow contain secondary plant compounds—so-called bitter substances (sesquiterpene lactones, iridoids, etc.)—which serve as protection for the plant. In traditional monastic medicine, these herbs were considered especially valuable during fasting: they were associated in folk tradition with alertness, inner clarity, and strengthening of the spirit. Bitterkraft.com is dedicated to this tradition and offers products based on this centuries-old plant knowledge—as a supplement, not a substitute for a balanced lifestyle.

Proper hydration during fasting: Fluid needs and everyday tips

During fasting, adequate drinking is not optional—it is a basic requirement. The body loses water not only through urine but also through the skin and breath. Especially when diuresis is active and diuretic herbal teas are consumed, fluid intake must be sufficient. Therapeutic fasting generally recommends at least two to three liters of fluid daily—distributed among still water, herbal teas, and clear vegetable broths. Drinking too little risks circulatory problems, headaches, and unnecessary strain on the kidneys.

The quality of the fluid also matters. Still, mineral-rich water is preferred during fasting over carbonated water, as carbonation can burden the stomach. Herbal teas should not be too concentrated—a light infusion is more digestible than a strong decoction. Vegetable broths, traditionally made from celery, leek, carrots, and parsley root, provide not only fluid but also minerals and give the faster a comforting warmth from within. Such broths were a fixed part of the daily routine in the monastery fasting kitchen.

Timing is also important when drinking during fasting. Many experienced fasters recommend starting the day with a large glass of water or a mild herbal tea—before the first trip to the bathroom, before breakfast, which is skipped during fasting. This morning drink helps to get the body going after the night’s rest and supports elimination. In the evening, fluid intake should be somewhat reduced to avoid disturbing sleep—this is also an old naturopathic recommendation that has proven effective. Sleep and relaxation products

Traditional fasting cures like the Buchinger method, based on naturopathic principles from the early 20th century, still explicitly recommend combining herbal teas, mineral-rich broths, and sufficient water as the foundation of every fasting week—an approach built on centuries of folk medical experience.

An often underestimated aspect: the warmth of the fluids. In Hildegard medicine and traditional Chinese medicine alike, cold water during fasting is considered unfavorable. Warm fluids—whether tea, broth, or simply warm water with a slice of ginger—are seen as more digestible and help maintain internal balance. Whether one adopts this traditional idea or not, ritualizing drinking—a warm tea at a certain time, a moment of calm with the cup in hand—gives the fasting period structure and can noticeably enhance well-being.

Fasting as a holistic practice: Body, mind, and the power of pause

Fasting has never been just a physical matter—as history shows us. Whether in Christian monastic tradition, Ayurvedic medicine, or traditional Chinese medicine: worldwide, food abstinence has always been connected with an inner attitude. Time for silence, reflection, prayer, or meditation. Hildegard von Bingen understood fasting as a form of retreat, where body and soul should be cleansed and strengthened alike. This holistic perspective has lost none of its relevance to this day—on the contrary. Immune system products

In this sense, dehydration during fasting is more than a physiological process. It is a symbol of letting go—of the superfluous, the accumulated, of what the body no longer needs. Many fasters report feeling lighter, clearer, and more awake after the first challenging days. Whether these sensations are related to water loss, the dropping insulin level, changed brain activity, or simply the slowing down of everyday life—this is hard to separate in individual cases. The interplay of all these factors makes the fasting period a special experience.

Those who understand fasting as a holistic practice will also approach their body differently during this time. Gentle movement like walking or yoga replaces intense exercise. Going to bed early instead of spending evenings in front of screens. A short morning time in nature, an evening journal—these are small rituals that enrich the fasting period and help the body complete its internal cleansing. Plant knowledge, as passed down by Hildegard and monastic medicine, fits into this picture: as a gentle, respectful accompaniment to a process the body already knows and only needs mindful support for. Liver products from Bitterkraft

Fasting is one of humanity’s oldest health practices. Those who mindfully accompany body and mind during fasting—with sufficient fluids, traditional herbs, and conscious silence—can experience this time as a deep renewal.

At the end of a fasting period comes the gentle rebuilding of nutrition—this transition is also known in naturopathy as a distinct phase. But the awareness developed during the fasting days for one’s own body—for its thirst, hunger, and signals—remains. And perhaps that is the most valuable takeaway: a newly sharpened sense for what the body truly needs. No more, no less. In the spirit of Hildegard’s "discretio"—the art of moderation that never goes out of style.