Intermittent water fasting involves consuming only water during fasting hours while eating normally during the eating window, with no tea, coffee, or calories allowed. The body initially uses glucose and shifts to fat burning after 10–12 hours, potentially triggering autophagy, a cellular cleanup process. Water intake during fasting prevents dehydration, supports fat metabolism, and helps maintain energy, focus, and digestion. Benefits may include fat loss, improved metabolism, insulin sensitivity, and cellular repair. Beginners are advised to start with shorter fasts of 12 hours and gradually extend them, staying well hydrated and breaking fasts with light, balanced meals. Possible side effects include fatigue, dizziness, and irritability, while risks involve dehydration, nutrient deficiencies, and muscle loss. The practice is not safe for pregnant women, diabetics, those with eating disorders, or individuals on long-term medication without medical advice. Fat burning may begin within 1–2 weeks, with visible results often taking 3–4 weeks. Long-term health benefits require further study and consistent practice. Medical consultation is recommended before starting intermittent water fasting. (Updated 19 Aug 2025, 02:31 IST; source: link)