Intermittent fasting tip number 44 is for those who are just getting started with intermittent fasting. Coach Tadris Parker has personally tested this recommendation and a hundred other health tips commonly shared in the running and fitness world. Listen to the audio clip below to hear his take on combating constipation and dehydration while practicing IF. Learn all about this at Keep Calm and Run To The Best You!

Intermittent fasting can cause constipation and dehydration. The easy way to prevent this is to increase your water intake and add some high fiber foods or a supplement to your diet.

Tip 44. Combat Constipation and Dehydration (intermittent fasting)

If you’re new to intermittent fasting, here’s something that you may not know: two common side effects of intermittent fasting are constipation and dehydration. This is extremely inconvenient for athletes because running while constipated is grossly uncomfortable! Worse, you may experience severe abdominal pain. People with gastrointestinal conditions such as IBS, Crohn’s or Colitis are more likely to become constipated when intermittent fasting. The same goes for pregnant women and those taking certain medications.

(By the way, Guts to Glory 5K in Ocean City NJ is a great annual fundraiser if someone you love is affected by Crohn’s or Colitis!)

As if constipation isn’t bad enough, let’s talk about dehydration. Exercising or engaging in a strenuous activity while dehydrated is downright dangerous. You could land yourself in the hospital if you’re not careful. Dehydration affects at-risk people more severely, so be careful with IF if you’re underweight, overweight, out of shape, of senior age, or prone to heart conditions.

That being said, intermittent fasting is still a great tool for weight loss and overall health. Take care to hydrate and regulate your digestive system when using IF to prepare for a race or to support your ongoing fitness routine. It’s easy to combat if you know what to do about it.

Why does IF cause constipation and dehydration?

Fasting for any length of time will limit your intake of water and nutrients. Even though drinking water is encouraged while fasting, people dehydrate because they forget how much water is in the food they typically consume. There’s water in most foods we eat, especially produce such as raw fruits and vegetables. When we cut back on eating, we need to drink much more water to keep hydrated. Water is the primary thing to drink while intermittent fasting but black coffee and unsweetened tea are also permitted.

Dehydration quickly leads to constipation because that’s how the colon works. Still, constipation may become an issue even if you are drinking enough water. While fasting, you skip out on nutrients and decrease the bulk of food that’s traveling through your digestive tract, so things naturally slow down in your intestines.

Combat constipation and dehydration while intermittent fasting

The best way to combat constipation is to increase the fiber in your diet. In Womens Health Magazine, the topic is covered in detail by gastroenterologist Dr. Cynthia Quainoo. A representative of the Gastroenterology Associates of Brooklyn, Dr. Quainoo recommends that active individuals get 25 to 30 grams of fiber per day. Some runners also swear by coffee to combat constipation. Many are committed to a ritual of drinking coffee to bring on a bowel movement before running in a race or marathon.

Obviously, the best way to prevent dehydration is to drink water throughout the day but we have some additional options to explore. Eat foods that are high in water and train at a pace that is right for you. The clothing you wear and the time of day you run can impact how much you sweat, so plan accordingly. If you’re not one to carry a water bottle when you exercise, check out the cool alternative that was circulated at the London marathon - edible seaweed pouches filled with water for a quick hydration boost on the run!

There are many types of intermittent fasting plans, so your eating window may be early or mostly at night. Be strategic to eat more fiber and drink more water when you’re going to be awake and at home. If you’re wrapped up with work and/or without access to the restroom, you might subconsciously ignore the urge to go. Ignoring your body’s signal will worsen constipation and lead to urinary tract infections or bladder infections. Listen to your body and give it what it needs to function properly! Taking care of yourself for better health is its own reward.

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At Keep Calm and Run To The Best You, we are actively helping people from all walks of life to get healthier and happier in the body they’ve got! We’ve collected advice from professionals, combed through archives, and gathered insights from our group members. Click here to see the rest of our 101 health tips about running, intermittent fasting, and weight loss.

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Coach Tadris Parker educates and motivates people at all levels of intermittent fasting and mindful eating.

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