How to Break a Fast: Best Tips for Hydration and Recovery

Congratulations, you’re almost at the end of your fast! Whether it was for one day or three, you made it, and we give God thanks! 

Now, if you did an intermittent fast where you ate during specific hours, this won’t really apply to you. Your body was still consuming food, so your digestive system wasn’t as affected. This advice is for those who went on a water fast or a dry fast—you, my friend, can’t just jump back into eating like normal!

Well, technically you can, but trust me, it won’t end well (hello, diarrhea!). After not eating for 24 hours or more, your digestive system takes a break. If you suddenly eat a big meal, you can mess with your gut health. Plus, when you fast, there are tons of spiritual benefits—like feeling closer to God—and physical benefits, too. Your body enters a state called autophagy, where it cleans out damaged cells and regenerates new, healthier ones.

Having broken my fasts both the right and wrong ways, I’ve learned a thing or two! The best way to break a fast is to start with liquids. On the first day, stick to water, fruits with high water content (hello, watermelon!), and light broth soups—nothing too heavy, like chunky chicken and veggies.

The best thing I’ve found to break a fast with is coconut water. It’s amazing for natural rehydration, and your body will soak up those natural electrolytes, especially after a dry fast. After an hour or two of just coconut water, you can add in some watermelon. It’s mostly water, but it’ll also satisfy that craving to bite into something.

Around lunchtime, you can have some soup. Bone broth is an excellent option packed with nutrients, or if you prefer a plant-based lifestyle, try a good lentil soup. Keep alternating between liquids for the rest of the day. Solid food too soon can shock your system (trust me on this one!) and lead to, well, unpleasant side effects. 😅

The next day, you can start with smoothies and then slowly reintroduce solid foods. This is also the perfect time to reset your diet. After fasting for 24 hours or more, your taste buds have basically been reset. Now’s your chance to try those healthy foods you didn’t love before. You might be surprised at how much better they taste! Foods and drinks that used to be super sweet might now taste overwhelming—like that juice you used to love suddenly tasting like syrup.

For the first two days after breaking your fast, take it easy. No strenuous activities or gym sessions! Your body is still recovering, and it’s important to give yourself grace during this time. By day three post-fast, you should feel ready to get back to normal activities.

Congratulations again on completing your fast! I know it wasn’t easy, but I’m sure it was worth it. Remember, when you are weak, God is strong (2 Corinthians 12:9-11).

Shalom!

Lyn