Could drinking only water for 72 hours really reset your body and improve your health—or is it just a dangerous fad? I decided to try a 3-day water fast and document everything I experienced, both the good and the ugly. This is my personal journey through 72 hours of nothing but water—along with what science and experts say about it.
{getToc} $title=Daftar Isi
Why I Tried a 72-Hour Water Fast
Intermittent fasting has been trending globally, and many health influencers swear by extended fasts to reset metabolism and boost fat loss. Inspired by stories and research like this Healthline guide on water fasting, I chose to try it myself.
While I’ve practiced intermittent fasting before, I had never gone beyond 24 hours. But with curiosity, preparation, and guidance from scientific sources, I set out on a 72-hour water-only fast.
The Preparation Phase
Before starting, I reduced my carb intake for two days to make the transition into ketosis smoother. I also ensured I had electrolyte support: sodium, potassium, and magnesium. Staying hydrated with balanced electrolytes is essential for avoiding dizziness, fatigue, and cramps during fasting.
I kept my environment calm, stocked up on herbal teas and mineral water, and cleared my schedule to avoid physical or cognitive overload.
What Happened on Day One
Surprisingly, Day One was manageable. Hunger came in waves but passed within 15 minutes. I sipped water frequently and stayed busy reading and writing. By evening, I noticed a slight mental clarity boost—a calm focus that reminded me of the 18/6 intermittent fasting benefits.
I slept early and surprisingly well, without digestive discomfort. No late-night bloating or sugar cravings.
Day Two: The Real Challenge
Day Two was harder. I woke up slightly weak, and by mid-morning, hunger returned stronger. I felt colder than usual and had minor headaches—likely electrolyte imbalance or caffeine withdrawal. I added pink Himalayan salt to my water and continued sipping herbal tea.
Cravings for food were mostly psychological. I kept telling myself: “It’s not starvation—it’s healing.” Reading testimonials from long-term fasters gave me mental strength.
Day Three: A Surprising Turn
By the third day, hunger was almost gone. Instead, I felt mentally sharper. Energy levels returned in the afternoon. Ketosis was likely kicking in, and my body had adapted. This is similar to what many people experience during extended fasts according to this NIH-backed study.
My skin looked clearer, my stomach flatter. I even did light walking and meditation to keep circulation flowing.
Breaking the Fast: What You Must Know
The way you end a water fast is as important as the fast itself. I started with a small bowl of bone broth, then gradually added steamed vegetables and a small portion of protein. No sugar or carbs for the first 24 hours post-fast.
Rapid refeeding can cause “refeeding syndrome”—a dangerous electrolyte imbalance. A gentle, mindful approach is crucial.
What I Learned From the 72-Hour Water Fast
- Hunger is often mental, not physical.
- Water fasting requires preparation and electrolytes.
- Mental clarity and inflammation reduction are real.
- It’s not for everyone—especially those with underlying health issues.
I wouldn’t recommend jumping into it without research. But for me, it was a powerful reset—not just physically, but mentally too.
Is a 3-Day Water Fast Right for You?
Not necessarily. If you’re new to fasting, start with safer protocols like intermittent fasting or short 24-hour fasts. Always consult a health professional before attempting extended fasts—especially if you have diabetes, low blood pressure, or take medications.
Fasting isn’t about punishment—it’s about giving your body a break from constant digestion and allowing repair.
Final Thoughts
Drinking only water for 72 hours was a challenging but eye-opening experience. I gained mental clarity, reduced bloating, and felt more in tune with my body. But it’s not a magic pill or a quick weight loss solution. Done right, however, it can be a tool for healing and self-discovery.
Would I do it again? Maybe once or twice a year. But I’d continue focusing on daily healthy habits, mindful eating, and protocols like the low-calorie clean eating approach for sustainable wellness.
Frequently Asked Questions
Is water fasting for 72 hours safe?
It can be safe for healthy individuals if done with preparation and electrolytes. However, it’s risky for people with health conditions or without medical supervision.
What should I eat after a 72-hour water fast?
Start with bone broth, steamed veggies, and gradually introduce lean proteins. Avoid carbs and sugar during the first 24 hours post-fast.
Will I lose weight during a water fast?
Yes, mostly water weight at first, followed by some fat loss. However, long-term weight management requires sustainable habits.
How often should I do a 3-day water fast?
For most people, 1–2 times per year is plenty. Extended fasting too frequently can cause muscle loss and hormonal imbalances.
Can I drink coffee or tea during the fast?
Black coffee and herbal tea are generally acceptable during water fasting, as long as they’re calorie-free and unsweetened.