The minute the Three Weeks begin, I start to get nervous for Tisha B’Av. I’m trying to get into the essence and meaning of the time, but also I’m just so scared about how I’ll make it through a long summer fast. Over the years, I’ve learned that preparation is key. While Hashem is in charge and determines the outcome, doing my hishtadlut (effort) physically can help me get through the day a bit easier. Here are some tips I’ve picked up.
1. Start preparing early.
So many times I’ve started to increase hydration a day before. No. Rookie move. Hydration needs to start days in advance. Adding in more water and hydrating foods the week leading up to a fast can make a world of difference in preparing your body when the day comes.
2. Vary your beverages.
There’s nothing like straight water, but I’ve found that alternating that with coconut water is actually invaluable. Coconut water has natural electrolytes that really enhance hydration and help your body with added minerals to get you through. The first time I included that in my prep, I experienced the greatest difference in the way the fast went. Yes, I was hungry and tired, but it was manageable and there was no headache. It’s an essential part of my pre-fast prep now.
This year, I’m also going to try and add a homemade electrolyte drink into the rotation. Health expert Rorie Weisberg has a recipe for one that she shares on her site.
Not only does it look delicious, the electrolytes help the body retain the hydration throughout the fast. Rorie explains that the pink Himalayan salt is the key ingredient, as that is mainly what restores the hydration.
3. Don’t underestimate foods for hydration.
It’s not just about the liquids this week. Foods like grapes, strawberries, watermelon and cucumbers are packed with water. Swap fruit in place of dessert (since processed sugar isn’t the best pre-fast anyway) and try to add in veggies where you can.
A super delicious lunch idea this week (especially when we’re lacking meat) is to make rice-paper wraps. You can pack so many veggies into them and they taste amazing, so it’s easy to get those veggies in when you may not normally love them on their own. Check here for an amazing guide from @peaslovencarrots!
Chia pudding is another great pre-fast food. It’s full of fiber, which will help you feel less hungry going in, and it’s got tons of nutrients, which you’ll be missing out on when not eating for a day. It’s got protein and fat, too, so this really is the full package in just a tiny little seed. Here’s a recipe to make your own.
4. Cut out alcohol and limit caffeine.
Alcohol actually requires extra water to go through your digestive system, so you don’t want anything that will take away the hydration you’re working so hard to maintain! Caffeine withdrawal can also lead to a headache on fast days, and caffeine in general can dehydrate. Try to cut down in advance if you can and then remove 24 hours before. Or, if you need your morning cup, add extra hydration to make up for it.
5. Go for the carbs.
Carbs help retain water, so they’re essential before a fast. Don’t think you need to cut them out! Having carbs with breakfast — especially the day before — will help you get the most hydration out of your day, but you can include them with every meal.
6. Don’t go crazy afterward.
I don’t know about you, but after a fast I feel like I need to replenish a full day’s worth of food. I can’t seem to understand that my body doesn’t actually need that much, even though it hasn’t eaten anything all day. Starting light is the key here.
Go for liquids and foods that are easy on the stomach. (TMI truth: I actually threw up one year afterward because my body couldn’t handle the sudden intake of calories.) Slow and steady wins, so listen to what your body is telling you as you start to eat and drink again.
So, too, be easy on yourself the next day. Your body just fasted and is still recovering, so try to have a lighter day physically, if you can, so you don’t overdo it.
What are your best pre-fast tips? Share in the comments!
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