Fasting Safety Guidelines

Preparation matters more than willpower

Most difficult fasts are difficult because of a rushed start. Taper caffeine, alcohol, sugar and heavy processed food in the days before, and reduce portion sizes gradually. This is what the preparation phase in your protocol is for, skipping it usually makes the first two fasting days much harder.

Hydration

Drink water steadily through the day rather than large amounts at once. Both too little and far too much water are risky: excessive plain water without electrolytes can dilute sodium in your blood (hyponatremia), which is dangerous.

Your daily hydration target in the app is a general guide, not a prescription. Thirst, urine colour and how you feel are still the most useful signals.

Electrolytes

Extended fasting can affect fluid and electrolyte balance, but headaches, cramps, dizziness, palpitations and fatigue can have several causes. Do not self-treat these symptoms by repeatedly adding salt or supplement doses.

Keep electrolytes in your routine as scheduled in your protocol, and never ignore cramps or heart palpitations. If symptoms persist after taking electrolytes, break the fast.

Movement and driving

Keep activity light: walking, stretching, gentle mobility. Avoid heavy lifting, high-intensity training, saunas, hot baths and long sun exposure, all of which increase the risk of fainting.

Stand up slowly. Lightheadedness on standing is common during fasting. Do not drive or operate machinery if you feel dizzy, weak or foggy.

Sleep and stress

Sleep often becomes lighter during a fast. Plan a low-stress window for your fast, avoid stacking it with a demanding work period, and allow yourself more rest than usual.

Refeeding is part of the fast

Breaking a long fast with a large or rich meal can cause refeeding syndrome, a dangerous shift in electrolytes and fluid that can affect the heart. The longer the fast, the more careful the return to food must be.

Start with small, simple, easily digested food, then increase volume and complexity gradually over the days your refeeding plan sets out. Never treat refeeding days as optional.

Fasting and mental health

Restriction can amplify anxiety, low mood, obsessive thinking about food and shame around eating. If fasting starts to feel like punishment, if you find it hard to stop, or if you notice a pattern of restricting and bingeing, stop and speak to a doctor or a qualified therapist.

If you are in crisis or having thoughts of harming yourself, contact your local emergency number or a crisis line immediately. This app cannot help in that situation.

Medication, alcohol and other substances

Never change prescribed medication because of this app. Some medication must be taken with food, and fasting changes how blood pressure, blood sugar and blood-thinning medication behave. Ask the prescribing doctor before you start.

Do not drink alcohol during a fast or during early refeeding, and avoid recreational substances. Both raise the risk of low blood sugar, dehydration, fainting and injury.

Fasting alone

For fasts longer than 48 hours, tell someone you trust what you are doing and when you expect to finish, so somebody can check on you.

Listen to your body over the plan

The protocol adapts to you, but you are always allowed to stop. Ending a fast early is not a failure. Drinq will always help you break a fast safely rather than push you to continue.