Abrahamic / Middle Eastern Judaism How to Prepare for the Yom Kippur (or Any) Fast Make the Most of Your Fast Share Flipboard Email Print PeopleImages/E+/Getty Images Judaism Important Holidays Basics Culture Prayers and Worship By Ariela Pelaia Updated September 07, 2018 In Judaism, fasting is thought to have a significant spiritual benefit. It helps us focus on our mortality and the value of life while freeing us of physical concerns for one day so we can focus on our spiritual well being. However, the severe side effects of fasting can detract from the spiritual experience if they are too severe (or in the worst case scenario threaten our health). While discomfort, hunger pains, thirst, and weakness are an expected side effect of the Yom Kippur fast, one need not dehydrate, faint or get sick while fasting. There are several ways to prepare yourself physically for a healthy fast. The suggestions below will not prevent you from experiencing the spiritual and physical powers of the fast, but they will help minimize the discomforts so you can focus on prayer, teshuvah, and the meaning of Yom Kippur. Two Weeks Before the Fast: Kick Your Bad Habits Caffeine: For caffeine addicts, going without any caffeine on Yom Kippur can make the fast particularly challenging. Caffeine is technically an addictive drug, causing a chemical dependency that can trigger unpleasant withdrawal symptoms (headaches, fatigue, nausea, poor-motor skills, irritability, inability to concentrate, etc.) that compound the ordinary physical challenges of fasting. If you have a caffeine habit, it is best to prepare yourself for a caffeine-free Yom Kippur several weeks in advance. Beginning at least two weeks before the holiday slowly reduce your caffeine consumption with the goal of stopping your caffeine intake 3-4 days before Yom Kippur. If you drink two cups of coffee a day, start by reducing this to one cup, then after a few days switch to half-caffeine before switching to decaf. This way you'll experience the withdrawal more gradually and hopefully be through the worst withdrawal symptoms prior to the holiday. Be sure to drink plenty of water during this time and get extra rest if you need to. You may even consider quitting altogether after the fast to avoid this problem in the future. After all, excessive caffeine consumption has been linked to a number of health and behavior issues.Fatty/Sugary/Salty Foods: Generally, these are the foods people crave during a fast, by reducing or eliminating these types of foods in the weeks before you'll help to reduce cravings during the fast.Hydrate: While a healthy adult can generally survive for weeks without food, dehydration can set in within a few days. It's no surprise then that most of the discomfort of fasting is caused by lack of water not the lack of food. To help reduce the effects of dehydration during a fast it is critical to properly hydrate beforehand. Most of us do not drink enough water in our normal day-to-day routines, so it is even more critical to begin hydrating in the week before the fast. There are different formulas for proper hydration, but generally, an adult at rest should be drinking about half their body weight in ounces of water per day (i.e. A 150 lb. man should be getting 75 ounces of water per day or about 9.5 cups of water). The best source for hydration is water, though fluids can be obtained from a variety of sources. Beware caffeinated beverages and soft drinks though, caffeine actually causes your body to use more water, and so caffeinated beverages and soft drinks do not have the same hydrating power as an equivalent amount of water and can actually contribute to dehydration. Sports drinks like Gatorade or PowerAde are also beneficial as they replace electrolytes in addition to fluids, but for fast preparation hydrating with just water is fine.Prescription Medication: If you take any prescription medications (or have any health conditions that fasting may impact or worsen), you should consult with your physician prior to undertaking any fast. You may need a reduced dosage during your fast or, depending on the medical issue involved, fasting may not be advisable. Your doctor is best equipped to answer these questions. Day Before the Fast: Final Preparation Stay On Target: All of the steps taken to prepare in the week or two leading up to the fast should still be followed the day before: Avoid caffeine, alcohol and salty foods that will worsen the effects of not drinking and contribute to dehydration.Drink lots and lots of water. Stocking up on extra water will help stave off the effects of dehydration during the fast.Eat Normal Sized Meals: While being well hydrated will help stave off the effects of dehydration, over eating will not stave off the effects of hunger and may make you more uncomfortable. The excess fluids needed for your body to process large meals may also lead to dehydration. Eat normal sized meals leading up to the fast and reduce the amount of proteins and fats as the day goes on.Focus on Complex Carbs: Complex carbohydrates like those found in pasta, breads, rice, fruits, vegetables, and beans (legumes) are best for maintaining your body's muscle energy levels during the fast. This is why runners stock up on pasta the night before a marathon, but your body will get a similar benefit prior to a fast. In addition, carbohydrates help your body absorb water more efficiently, so eating carbs will aid in staying hydrated during the fast. Proteins and fats do not have this same hydration benefit. Whole-grain products and fruits/vegetables that are high in fiber are best, as these will not only provide energy but are slower to digest and will keep you feeling fuller the longest. Seudat Mafseket: Final Meal Before the Fast Plan Ahead: Make sure to schedule the meal well in advance of sunset to avoid a rush to finish. Eating too quickly can lead to overeating as it takes the average person's body twenty minutes to recognize that they are full.Avoid Salt: Use as little salt as possible during the final meal, salty foods will worsen the effects of dehydration during the fast.Drink Water, Not Coffee, Soda or Alcohol: Drink lots of water, juice or even sports drinks at the final meal. Avoid beverages with caffeine (soda, coffee, tea) and alcohol, as these will worsen dehydration significantly if consumed right before the fast.Focus on Complex Carbohydrates: You want to eat primarily whole grain breads, pastas, rice, fruits, vegetables or beans. Incidentally, these types of foods are also the least likely to be over-salted. Go easy on or skip entirely the proteins (meat, fish, poultry), fatty foods (dairy, cheese), and sweets (sugar, candy, honey).Don't Overeat: Eat a normal to slightly larger than normal meal containing primarily complex carbohydrates (see above). The goal is to feel full, not stuffed to bursting. Gorging yourself will make you uncomfortable after the meal, contribute to dehydration as your body uses water to process the food, and won't make a big energy difference during the fast. Eating too much too quickly can also lead to crashing blood sugar and difficult hunger pangs a few hours after the meal. Your body will try to absorb all the extra nutrients quickly and will overcompensate, leading to a blood sugar crash. A normal meal will make you feel comfortably full for the night and will keep your bodies equilibrium as the fast begins.Brush Up: Leave time at the end of the meal for a final glass of juice or water and for brushing your teeth to minimize the bad breath/stale mouth fast side effects.Take It Easy: Conserve your energy before, during and after the final meal and throughout the fast. Move slowly while performing any physical task and make sure everyone helps with the cleanup after the meal.