Intermittent fasting continues to grow in popularity, and for good reason. Research has shown that it can support weight loss, improve blood sugar and insulin sensitivity, lower the risk of cardiovascular disease, reduce inflammation, strengthen the immune system, and support cognitive health [1,2,3].
What Is Intermittent Fasting?
When you’re fasting, you’re abstaining from eating any food for a specific amount of time. Intermittent fasting is an eating plan that limits when you can eat. There are many variations of this modified fast, but the most popular is known as the 16:8 method. You only eat for 8 hours a day and don’t eat anything at all for the remaining 16 hours. As an example of what this day might look like, you would have your first meal at 12:00 PM and only eat until 8:00 PM. For the next 16 hours, you can have water, coffee, or tea, but no food or calories.
Can You Take Electrolytes During A Fast?
The answer is yes, but with a caveat. During your “eating hours,” you can have just about anything, including a sweetened or unsweetened electrolyte drink, but during your fasting hours, the electrolyte formula must be calorie-free (no sugar) and ideally clean and free of synthetic sweeteners, flavours, or colours.
In this article, we’ll explain how electrolytes interact with fasting, what breaks a fast, and why PROH2O fits into most fasting routines.
What Breaks A Fast?
Consuming calories during your non-eating hours will break your fast. The goal, ultimately, is to utilize the body's energy reserves as fuel, rather than relying on an external source of energy in the form of calories. When you are “allowed” to eat, you can have foods and beverages, including those that are sweetened. During the fasting hours, you can only consume non-calorie drinks like water, coffee, or tea.
So, how about electrolyte drinks? If they are calorie-free, you should, in theory, be able to use them while fasting. One area of debate is whether artificially or naturally sweetened, calorie-free beverages can be used. A 2023 study published in the journal Nutrients concluded that non-nutritive sweeteners (e.g., aspartame, sucralose, ace-K, monk fruit extract, and stevia) had no “meaningful” effects on blood sugar.[4]
Although artificial sweeteners do not directly raise insulin levels in the short term, conflicting evidence suggests that they may alter gut bacteria, which can increase blood sugar levels.[5]
What about natural sweeteners that are also calorie-free, like stevia? This is where it gets a bit tricky. Stevia has been shown to have numerous benefits, but it may also impact blood sugar levels.[6] To play it safe, one should try to only consume water, coffee, or tea during their fasting hours. However, during the non-fasting period, it would be wise to use a clean and balanced electrolyte formula.
Why You Should Take Electrolytes When Fasting
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Increased water and electrolyte loss – Evidence suggests that fasting may increase both fluid and electrolyte losses.[7,8] These losses may lead to headaches, muscle cramps, dizziness, and fatigue. Using a quality electrolyte should help offset these issues.
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Maintains performance and cognitive function – Mild dehydration and an electrolyte imbalance can impair exercise performance and cognitive function. A 1-2% loss of body weight due to fluid loss has been shown to impact cognitive performance, mood regulation, and reaction time.[9,10]
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Maintains energy levels – some individuals who follow an intermittent fast experience fatigue and low energy levels.[11]
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Prevents losses in exercise performance – a 2 to 5% body weight water loss reduces exercise performance and recovery by a staggering 30%! [12, 13]
Intermittent Fasting + Keto Diet = A Powerful One-Two Punch!
Recently, a study was published examining the combination of intermittent fasting with a ketogenic diet. The combined benefits were greater than those of any single diet alone. With ketogenic diets, the goal is to consume a high-fat, moderate-protein diet while keeping carbs very low – typically between 20 to 50 grams daily. [14]
Most electrolyte formulas are very high in carbs, often containing 20-40 grams of sugar per serving! For some individuals, a single drink can take them out of ketosis. Given the benefits of using an electrolyte formula when fasting, and given the increased importance of using one when combining a fast with a keto diet, using a sugar/calorie-free electrolyte is the only option.
PVL PROH2O – The Zero Carb, Zero Sugar, Zero Dye Electrolyte Formula
Some electrolyte formulas are nothing more than water and sugar with fairy dust quantities of electrolytes. Some of these formulas don't use scientifically validated levels or ratios of electrolytes. By contrast, PROH2O provides 4 key hydration advantages:
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CLINICALLY CORRECT – PROH2O is formulated based on World Health Organization (WHO) guidelines for safe and effective oral rehydration[15]
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4X THE ELECTROLYTES – when compared to the leading electrolyte drink[16]
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CLEAN LABEL – No sugar/carbs, naturally sweetened, no artificial flavours, zero dyes
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AMINO ACID ACTIVATED – unlike leading selling brands that use sugar to transport electrolytes into the cells, PROH2O uses amino acids proven to do the same thing, and according to several studies, may be superior to sugar. [17, 18, 19] Avoiding sugar as a carrier mechanism allows diabetics or individuals doing keto or intermittent fasting to use this product freely.
PVL PROH2O is produced in a Health Canada licensed facility and is Informed Choice certified for banned substances.
When to Use PROH2O During a Fast
Electrolyte powders like PROH2O are most helpful:
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First thing in the morning (especially during extended fasts)
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Before or after fasted workouts
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Midday, if experiencing low energy, mental fog, muscle tightness, dizziness or headaches
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Post-sauna or hot environments
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During keto adaptation or when water loss is high
Final Takeaway
Yes — you can take electrolytes during a fast, as long as they are free from sugar, carbs, and insulin-spiking ingredients.
PROH2O offers clean, clinically correct hydration with zero sugar — making it a powerful ally during fasting routines.
References
1 Song DK, Kim YW. Beneficial effects of intermittent fasting: a narrative review. J Yeungnam Med Sci. 2023;40(1):4-11. doi:10.12701/jyms.2022.00010
2 Elias A, Padinjakara N, Lautenschlager NT. Effects of intermittent fasting on cognitive health and Alzheimer's disease. Nutr Rev. 2023;81(9):1225-1233. doi:10.1093/nutrit/nuad021
3 Conde-Pipó J, Mora-Fernandez A, Martinez-Bebia M, et al. Intermittent Fasting: Does It Affect Sports Performance? A Systematic Review. Nutrients. 2024;16(1):168. Published 2024 Jan 4. doi:10.3390/nu16010168
4 Zhang R, Noronha JC, Khan TA, et al. The Effect of Non-Nutritive Sweetened Beverages on Postprandial Glycemic and Endocrine Responses: A Systematic Review and Network Meta-Analysis. Nutrients.
5 Suez J, Korem T, Zeevi D, et al. Artificial sweeteners induce glucose intolerance by altering the gut microbiota. Nature. 2014;514(7521):181-186. doi:10.1038/nature13793
6 Samuel P, Ayoob KT, Magnuson BA, et al. Stevia Leaf to Stevia Sweetener: Exploring Its Science, Benefits, and Future Potential. J Nutr. 2018;148(7):1186S-1205S. doi:10.1093/jn/nxy102
7 Kim BH, Joo Y, Kim MS, Choe HK, Tong Q, Kwon O. Effects of Intermittent Fasting on the Circulating Levels and Circadian Rhythms of Hormones. Endocrinol Metab (Seoul). 2021;36(4):745-756. doi:10.3803/EnM.2021.405
8 Rd, J. K. M. (2024, January 12). 9 Potential intermittent fasting side effects. Healthline. https://www.healthline.com/nutrition/intermittent-fasting-side-effects#dehydration
9 Riebl SK, Davy BM. The Hydration Equation: Update on Water Balance and Cognitive Performance. ACSMs Health Fit J. 2013;17(6):21-28. doi:10.1249/FIT.0b013e3182a9570f
10 Sumitra, L. K., M, S., & Aniruddha, G. (2025). HYDRATION STATUS AND ITS IMPACT ON COGNITIVE PERFORMANCE AND REACTION TIME IN YOUNG ADULTS: a COMPARATIVE STUDY [Journal-article]. International Journal of Academic Medicine and Pharmacy, 157–162. https://www.academicmed.org/Uploads/Volume7Issue2/33.%20%5B4805.%20JAMP_Mohamed%5D%20157-162.pdf?utm_source=chatgpt.com
11 Harvie M, Howell A. Potential Benefits and Harms of Intermittent Energy Restriction and Intermittent Fasting Amongst Obese, Overweight and Normal Weight Subjects-A Narrative Review of Human and Animal Evidence. Behav Sci (Basel). 2017;7(1):4. Published 2017 Jan 19. doi:10.3390/bs7010004
12 Casa DJ, Armstrong LE, Hillman SK, et al. National athletic trainers' association position statement: fluid replacement for athletes. J Athl Train. 2000;35(2):212-224.
13 Human Kinetics. (n.d.). Dehydration and its effects on performance. https://us.humankinetics.com/blogs/excerpt/dehydration-and-its-effects-on-performance?srsltid=AfmBOopUsliqMB_t2wFqUWAP5Cfn_tl4VWR2TcPgeergXGyOu1-wtD3u
14 Masood W, Annamaraju P, Khan Suheb MZ, et al. Ketogenic Diet. [Updated 2023 Jun 16]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK499830/
15 World Health Organization. Oral Rehydration Salts: Production of the New ORS. https://www.who.int/publications/i/item/WHO-FCH-CAH-06.1
16 Bardhan PK, Das R, Nahar B, et al. Assessing safety and efficacy of a novel glucose-free amino acid oral rehydration solution for watery diarrhea management in children: a randomized, controlled, phase III trial. EClinicalMedicine. 2024;72:102630. Published 2024 May 17. doi:10.1016/j.eclinm.2024.102630
17 Ofei, S.Y., Fuchs, G.J. Principles and Practice of Oral Rehydration. Curr Gastroenterol Rep 21, 67 (2019). https://doi.org/10.1007/s11894-019-0734-1
18 Wapnir RA, Zdanowicz MM, Teichberg S, Lifshitz F. Oral hydration solutions in experimental osmotic diarrhea: enhancement by alanine and other amino acids and oligopeptides. Am J Clin Nutr. 1988;48(1):84-90. doi:10.1093/ajcn/48.1.84
19 Cheuvront SN, Kenefick RW, Charkoudian N, et al. Efficacy of Glucose or Amino Acid-Based Commercial Beverages in Meeting Oral Rehydration Therapy Goals After Acute Hypertonic and Isotonic Dehydration. JPEN J Parenter Enteral Nutr. 2018;42(7):1185-1193. doi:10.1002/jpen.1142