While most foods and beverages are off-limits during a fast, replenishing certain trace minerals and electrolytes, such as sodium chloride, may be crucial. But does salt break a fast?
No, taking salt won’t break a fast, and replenishing electrolytes during your fasting period can have an important impact on your body and mind.
Let’s look at the benefits of salt for intermittent fasting and discover the importance of maintaining electrolyte balance for your overall health and well-being.
Does salt break a fast?
No, consuming salt doesn’t break a fast and can help replenish sodium, which is critical to maintain healthy fluid balance and optimal muscle function.
However, research published in Toxics suggests that the type of salt used shouldn’t be overlooked, as some commercially refined salts may contain additives or contaminants such as heavy metals that could negatively impact health over time.1
There is a long list of salt variations to choose from, such as Baja gold sea salt, Celtic sea salt, Himalayan salt, iodized table salt, and kosher salt, and some options are more mineral-rich than others.
Table salt, also known as common salt, is typically highly processed, stripped of most natural trace minerals, and often blended with additives such as anti-caking agents.
These additives may not align with the goals of a clean fast and can potentially interfere with gut function or metabolic health over time.
Salts that are less refined, such as Baja gold sea salt or pink Himalayan sea salt, contain higher concentrations of trace minerals and are generally better options for maintaining optimal hydration and electrolyte balance during fasting periods.
Watch the video below to learn why water can make you weak when fasting.
Benefits of sodium while fasting
Sodium plays a pivotal role in several vital bodily functions, and maintaining adequate sodium balance is especially important during fasting.
During periods of caloric restriction, the body depletes glycogen, a stored form of glucose that’s bound to water. This can result in fluid loss and mineral depletion, and replenishing electrolytes while fasting is crucial to maintaining normal cellular functions and energy production.
Taking salt can help combat many of the potential side effects that can be associated with prolonged or intermittent fasting, such as muscle discomfort, tiredness, stomach issues, and poor fluid regulation.
Symptoms of low sodium while fasting
Fasting stimulates the use of stored body fat as an energy source, making it an effective tool for maintaining a healthy body weight and supporting weight loss.
To trigger and maintain ketosis during your fasting window, it’s crucial to avoid calories. As a result, it’s not uncommon for people to increase their water intake while fasting.
While it’s important to stay hydrated during a fast, increasing water intake without replenishing essential electrolytes can result in sodium imbalances.
Low sodium levels can cause salt-deficiency symptoms, including fluid imbalances, tiredness, and muscle discomfort.
Salt doesn’t contain calories or carbs, so it won’t interfere with your fast. Unlike what kicks you out of ketosis, such as processed foods or hidden sugars, salt is generally safe.
How much sodium do you need?
Whether you opt for Baja gold sea salt, Celtic sea salt, or pink Himalayan salt, a daily sodium intake of about 4 to 5 grams, which is around 1.5 to 2 teaspoons of salt, is recommended to promote optimal bodily function.
While sodium is essential during fasting, moderation is key.
A recently published study by the Journal of the American Medical Directors Association emphasizes the need for proper sodium balance, revealing that excessive salt intake can negatively impact cardiovascular and central nervous system functions.2
When taking salt while fasting, consider the natural salt content in the foods you are eating before and after your fast, as there may be more salt than you think.
For example, foods like bacon, cheese, and certain nuts typically contain considerable amounts of salt. A typical slice of bacon might have around 190 milligrams of sodium, and a single serving of cheese could contain between 200 and 450 milligrams, depending on the type.
Heavily processed foods can be especially high in sodium and can trigger an extreme insulin response, which is linked to weight gain. It’s best to avoid processed foods altogether, especially if your health goals include weight loss.
To make sure you’re getting enough sodium while fasting, it’s important to take energy expenditure into account to prevent low sodium levels, as athletes who train in a fasted state are at higher risk of sodium depletion.
The International Journal of Environmental Research and Public Health published a report that recommends increasing sodium intake to between 300 and 600 milligrams per hour during prolonged exercise.3
The authors of this report also highlight, “Sodium intake, both at high and low doses, has been found to be associated with health and performance issues in athletes.”
If you have a pre-existing medical condition, it’s recommended to consult a healthcare provider or nutritionist for individual guidance, as sodium requirements vary widely.
Sources of sodium while fasting
Ensuring adequate salt intake during intermittent fasting is crucial. Fortunately, there are some great ways to maintain sodium balance without breaking your fast.
Here are three sources of sodium that don’t break a fast.
1. Electrolytes
A sugar-free electrolyte powder or electrolyte capsules are a convenient source of sodium and other critical nutrients, including the most important electrolyte, while fasting.
When choosing an electrolyte powder, check the nutrition label to ensure it’s low in calories and free of sugars and other ingredients that could break your fast.
Another important consideration when replenishing electrolytes while fasting is maintaining an ideal sodium-to-potassium ratio, which helps promote optimal hydration and muscle function.
A good rule of thumb is to aim for around 40 milligrams of sodium in combination with 1000 milligrams of potassium.
2. Mineral water
It’s important to note that certain types of water, such as deionized, distilled, and reverse osmosis water, have a very low mineral content due to purification and filtration processes.
Drinking these types of beverages without mineral supplementation can actually exacerbate the depletion of essential electrolytes in your body.
“If you don’t have an electrolyte supplement, choose water sources with higher mineral content, such as mineral or spring water, to better support your electrolyte balance,” explains Dr. Berg.
3. Salt
An easy way to give yourself a quick boost of sodium is by adding your favorite salt to water or another fasting-friendly beverage like bulletproof coffee.
Remember, the daily recommended amount of sodium is the equivalent of about two teaspoons of salt, so you don’t need much. Just a small pinch of ground salt in a glass of water or coffee at a time will be enough to promote balanced sodium levels.
Don’t worry about getting your daily amount all at once. Aim to gradually meet the remainder of your daily sodium requirement through the foods you enjoy once you break your fast.
Key takeaways
Does salt break a fast? No, salt doesn’t break a fast, and in fact, it’s an essential nutrient that plays an important role in several vital bodily functions.
Drinking excess water during fasting without replenishing electrolytes can cause symptoms of sodium deficiency, such as fluid imbalance, muscle discomfort, and tiredness.
It’s recommended to take between 1.5 and 2 teaspoons of salt daily to maintain optimal bodily function. Electrolyte powders and unrefined sea salts are great options to maintain healthy sodium levels.
FAQ
1. Does salt break a fast
No, consuming salt doesn’t break a fast. It’s actually beneficial as it helps maintain electrolyte balance without interrupting the fasting state.
2. Can I have salt during intermittent fasting?
Yes, you can have salt during intermittent fasting. Salt contains sodium, which helps replenish essential electrolytes and can help prevent low sodium levels associated with tiredness, muscle discomfort, and fluid imbalances.
3. What is the best type of salt to have while fasting?
Less refined options, such as sea salt or Himalayan pink salt, are ideal options to increase salt intake as they have a higher content of essential trace minerals than table salt.
4. Table salt vs. sea salt: which is better while fasting?
Sea salt is generally better while fasting than table salt, as it contains more trace minerals and is less processed than table salt.
5. How much sea salt should I have while fasting?
An ideal amount of salt to consume while fasting ranges between 40 and 500 milligrams, depending on your energy expenditure, fasting duration, and how much salt you have consumed before your fasting window.
