- By Bornika Das
- Thu, 24 Apr 2025 06:00 PM (IST)
- Source:JND
Fasting In Summer: With the rise in temperature, many people consider utilising this season for a wellness reset. That being said, fasting is the most common and primary step to start the wellness process. People fast for different purposes, ranging from weight loss, detoxification, better metabolism and to aid their digestive system. Although fasting lends several health benefits according to health-conscious individuals, it poses unique challenges when performed during the summer season. Health issues like dehydration, fatigue and heat exhaustion are a few risks that fasting in summer can cause.
Just before diving into a fasting regime this summer, it is important to understand the nuances of fasting in hot weather. Summer heat strains the body more, especially when food, water and essential nutrients are suddenly deprived for an extended period of time. Besides, those having chronic medical conditions are at greater risk. The summer season demands that the body stay cool and hydrated. Thus, if you’re planning to fast in the summer season, it is important to know the downsides as well. Dr. Sunil Havannavar, Senior Consultant - Internal Medicine, Manipal Hospital Sarjapur guides us through four types of fasting that are popular these days and what are their benefits.
Summer Fasts And Things To Watch For
One-Meal Fasting: Some people would rather eat one meal a day, either in the morning or the evening. While it allows some nutrient intake, long gaps between meals can cause blood sugar level swing, weakness or indigestion from overeating. If you follow this method, ensure your meal is balanced and stay hydrated throughout the day.
Intermittent Fasting (IF): Intermittent Fasting has gained popularity as a flexible eating pattern that alternates between periods of eating and fasting. Popular formats include fasting for 16 hours and eating during an 8-hour window, or full-day fasts twice a week. IF is often adopted for weight loss or fitness goals. Individuals on medications that must be taken with food should strictly avoid fasting without consulting a doctor.
Fasting In Summer And Its Downsides (Image Credits: Canva)
Complete Fasting: Complete fasting method avoids all food, liquids and sometimes medication as well, which poses high risks like dizziness, fatigue and electrolyte imbalance. It can trigger low blood sugar and hormonal issues. Break the fast immediately if Blood sugar drops below 70 mg/dL or if Blood sugar rises above 300 mg/dL.
Fruit and Liquid Fasting: Not for Everyone: Fasting with only fruits and liquids may not be suitable for everyone, especially individuals with diabetes, high blood pressure, or other health concerns. Fruits and juices contain high amounts of natural sugar, which can spike blood glucose levels. If you have any underlying condition, this method should only be followed under medical supervision.
Tips to Stay Cool And Hydrated
During the sweltering summer months, extra care is needed while fasting: Consume plenty of fluids and hydrating foods (like cucumbers, watermelon, oranges). Include small amounts of protein or fibre in fruit-based meals to maintain energy. Drink electrolyte-rich beverages like coconut water. Avoid deep-fried, spicy, or salty foods, which can increase thirst and hinder digestion.
Fasting, whether for weight loss, detox, or religious reasons, should be approached mindfully during the summer, when your body is already under heat stress. Dehydration, blood sugar fluctuations, and fatigue are just some of the potential risks. Whether you’re following intermittent fasting, one-meal-a-day, or complete fasting, staying hydrated and listening to your body’s signals is key. If you’re someone who consumes daily medication, always consult a doctor before beginning any fasting routine. With thoughtful planning and the right precautions, you can experience the benefits of fasting while staying safe and healthy during the summer heat.