What is a good source of electrolytes for fasting?

December 10, 2025 •

4 min read

Up to 50% of adults may not get enough magnesium, a key electrolyte, highlighting the importance of proper supplementation. Finding what is a good source of electrolytes for fasting is crucial for sustaining energy, preventing mineral deficiencies, and avoiding common side effects that can disrupt a successful fast.

Quick Summary

Fasting causes the body to excrete more minerals, so replenishing with zero-calorie supplements or homemade drinks is necessary to support hydration, nerve function, and overall well-being. Proper electrolyte intake helps mitigate fatigue, headaches, and muscle cramps often associated with fasting.

Key Points

Zero-Calorie is Key: Opt for sugar-free electrolyte powders or capsules to avoid stimulating an insulin response and breaking your fast.
Homemade Is an Option: Create a budget-friendly electrolyte drink with water, pink Himalayan salt, and cream of tartar for sodium and potassium.
Salt is an Essential Electrolyte: Do not fear salt during a fast; adding a pinch of pure salt to your water can help replenish crucial sodium levels.
Magnesium Prevents Cramps: Supplementing with magnesium, like magnesium glycinate, can effectively prevent common issues such as muscle cramps and headaches during fasting.
Longer Fasts Require Replenishment: For fasts exceeding 48 hours, active individuals, or those in hot climates, consistent electrolyte supplementation is especially vital.
Clear Broth is Effective: Drinking clear bone or vegetable broth is a tasty way to replenish electrolytes and stay hydrated without consuming significant calories.
Listen to Your Body's Signals: Symptoms like fatigue, dizziness, and headaches are indicators that your body needs more electrolytes during a fast.

The Importance of Electrolyte Balance During Fasting

During a fast, the body undergoes significant metabolic shifts. One of the most notable changes is the decrease in insulin levels, which triggers a natural diuretic effect. This means the kidneys excrete more sodium and, consequently, more water. As fluids are lost, other essential electrolytes like potassium and magnesium can also become depleted. Since food is the primary source of these minerals, abstaining from eating for extended periods without adequate supplementation can quickly lead to an electrolyte imbalance. Common symptoms of this imbalance include headaches, fatigue, muscle cramps, and dizziness, often referred to as the "keto flu". Maintaining proper electrolyte levels is crucial for regulating fluid balance, supporting nerve and muscle function, and sustaining energy.

What to Look For in Fasting-Friendly Electrolytes

For a fast to be effective and comfortable, any electrolyte source should not contain calories or sugar that could trigger an insulin response and break the fasted state. When considering supplements, scrutinize the ingredients list. Look for pure mineral salts or products with zero sugar, artificial sweeteners, and fillers. The most vital electrolytes to replenish during a fast are sodium, potassium, and magnesium. While most people get adequate sodium and chloride from salt, potassium and magnesium often require targeted supplementation. Many people find that products with a higher potassium-to-sodium ratio work best.

Top Sources of Electrolytes for Fasting

Commercial Electrolyte Supplements

Many companies offer products specifically formulated for fasting or low-carb diets. These typically come in powder or capsule form and are designed to provide a balanced profile of minerals without calories. Pure mineral concentrates that can be added to water are another popular option.

Fasting Salts: Products specifically branded as "Fasting Salts" or similar are often pure electrolyte powders with no additives. Brands like Nutri-Align and Fast Lyte focus on providing the key minerals necessary for extended fasting.
Keto Electrolyte Powders: Many keto-focused electrolyte mixes are also suitable for fasting, as they are formulated to be low-carb and sugar-free. Popular options include Hi-Lyte and Dr. Berg's Electrolyte Powder.
Magnesium Glycinate: For those struggling with muscle cramps or seeking better sleep, magnesium glycinate is a highly bioavailable form of magnesium that is well-tolerated on an empty stomach.

Homemade Electrolyte Drinks

Creating your own electrolyte drink at home is a budget-friendly way to control ingredients and customize mineral ratios. The key is to use pure ingredients with no calories.

Basic Salt Water: A simple pinch of Himalayan pink salt or sea salt in a glass of water is an effective and easy source of sodium and chloride.
Potassium-Rich "Keto-Ade": Combine a quarter teaspoon of pink salt with a quarter teaspoon of cream of tartar (a good source of potassium) and water. A squeeze of lemon or lime juice can improve the flavor.
Mineral Broth: Clear bone or vegetable broth can provide a dose of minerals and sodium. Ensure the broth is clear and has no added calories or sugar. This can be particularly comforting during a fast.

Combining Ingredients for the Ultimate Homemade Electrolyte Drink

To create a comprehensive electrolyte source, you can combine the key minerals in a single beverage. A simple, effective recipe includes:

Water (filtered or tap)
Pink Himalayan Salt (for sodium and trace minerals)
Cream of Tartar (for potassium)
Magnesium Powder or Glycinate (a small amount, optional)
Optional: a small squeeze of fresh lemon juice for taste

Combine the ingredients in a reusable bottle and sip throughout the day to replenish minerals gradually. Starting with smaller dosages is recommended, especially with magnesium, to avoid digestive upset.

Homemade vs. Commercial Electrolyte Sources


Feature	Homemade Electrolyte Drinks	Commercial Electrolyte Supplements
Cost	Very low, using common pantry staples.	Can vary widely, from affordable to premium-priced.
Control	Full control over ingredients, allowing for precise customization.	Depend on the brand; quality and ingredient list transparency vary.
Convenience	Requires preparation, measuring, and mixing.	Highly convenient, simply mix with water or take a capsule.
Taste	Often unflavored or minimally flavored with citrus.	Available in a wide variety of flavors, though some use artificial sweeteners.
Completeness	Can require multiple ingredients to achieve a full mineral profile.	Formulated to provide a comprehensive and balanced mineral blend.

Conclusion

When navigating a fast, understanding what is a good source of electrolytes for fasting is vital for preventing symptoms of mineral deficiency and ensuring a smooth experience. Zero-calorie supplements offer convenience and a balanced mineral profile, while homemade options provide an affordable and customizable alternative. Key minerals to prioritize are sodium, potassium, and magnesium, and the best approach often involves a combination of strategies. For longer fasts (over 48 hours) or for individuals with active lifestyles, supplementation becomes particularly important. Always listen to your body and start with lower doses to assess tolerance. For those with pre-existing health conditions, a discussion with a healthcare provider before adding supplements is recommended. Maintaining your electrolyte balance is a foundational pillar for a successful and safe fasting journey.

Fasting Electrolyte Replenishment Strategies

Prioritize Zero-Calorie Sources: Use only supplements, homemade drinks, or broths without sugar or calories to avoid breaking your fast.
Balance Sodium, Potassium, and Magnesium: Focus on supplementing these three key minerals to prevent fatigue, headaches, and muscle cramps.
Create Your Own Drink: A simple and cost-effective homemade drink can be made with water, sea salt, and cream of tartar.
Use Mineral Concentrates: For a fast-acting and convenient option, consider adding concentrated mineral drops to your water.
Listen to Your Body: Pay attention to symptoms like dizziness or fatigue, as they indicate a need to increase your electrolyte intake.

Frequently Asked Questions

Zero-calorie, sugar-free electrolyte supplements or homemade drinks will not break your fast, as they do not trigger an insulin response. Always check the label to ensure no hidden sugars or unnecessary additives are present.

Failing to replenish electrolytes can lead to mineral imbalances, causing symptoms such as fatigue, muscle cramps, dizziness, headaches, and low energy levels. In severe cases, it can lead to more serious health concerns.

There is no single dosage, but a common practice is to add a pinch of Himalayan pink salt or sea salt to your water and sip it throughout the day. This provides sodium and trace minerals gradually, minimizing the risk of digestive upset.

Cream of tartar is a readily available, zero-calorie source of potassium that can be mixed into water. A quarter teaspoon is often a good starting point.

While tap or mineral water contains some electrolytes, the amount is often insufficient to meet the body's needs, especially during prolonged fasts. Electrolyte supplementation is often recommended to maintain proper balance.

It is best to take electrolytes continuously throughout the day, in smaller doses. Many people take some upon waking or before/after exercise, or whenever they experience symptoms of deficiency.

Most commercial sports drinks contain high amounts of sugar and calories and should be avoided during fasting, as they will break your fast. Choose zero-calorie, sugar-free options instead.