7 Ways to Stay Hydrated in Ramadan

Ramadan is a special month for Muslims across the world. Fasting from dawn to sunset is a core practice during the month, and fasting brings spiritual and health benefits. However, staying hydrated can be challenging for long hours without food and water. Dehydration may cause fatigue, headaches, and dizziness. Here are 7 easy ways to stay hydrated during Ramadan to stay healthy and energized.

1. Drink Plenty of Water During Sehri and Iftar

The best way to prevent dehydration is to consume adequate water between Iftar (breaking fast) and Sehri (pre-dawn meal). Aim for at least 8–10 glasses of water throughout the non-fasting hours. Sipping water throughout the time between Iftar and Sehri is better for staying hydrated than drinking a lot all at once.

2. Choose Hydrating Foods

Including water-rich foods in your Sehri and Iftar meals can help keep your body hydrated. Some excellent choices include:

Fruits: Watermelon, oranges, cucumbers, strawberries, and grapes.

Vegetables: Cucumbers, lettuce, and tomatoes.

Soups: Lentil soup or vegetable broth-based soups provide hydration and essential nutrients.

3. Avoid Caffeinated and Sugary drinks

You will lose more fluids by increasing urination if you intake drinks like coffee, tea, and energy drinks. Sugary drinks like soda and artificial juices can also leave you feeling thirstier. So, Drink fresh and healthy fruit juice, coconut water, soup, or herbal tea to stay hydrated always.

4. Eat Balanced Meals

A well-balanced meal that includes proteins, complex carbohydrates, and healthy fats helps in maintaining hydration levels. Foods like red rice (lal chaal), chira (flattened rice), muri (puffed rice), khichuri (made with dal and rice), shabu dana (tapioca pearls), dal (lentils), boot er dal (chickpea lentils), sweet potatoes, etc. help release energy slowly, keeping you full and less thirsty during fasting.

5. Limit Salty and Spicy Foods

Salty foods, such as processed snacks, canned foods, and pickles, can increase thirst. Spicy foods can also trigger dehydration by causing excessive sweating. Opt for fresh, home-cooked meals with moderate seasoning.

6. Practice Smart Hydration Strategies

• Drink two glasses of water at Sehri, two at Iftar, and four throughout the night.

• Don't forget to drink adequate water on a daily basis. You can monitor this by using apps, alarms, etc.

• Drinking too much at once can make you feel bloated, so pace yourself.

7. Adjust Daily Activities

To reduce the risk of dehydration:

• Do short walks, yoga, etc., after Iftar for better digestion. Avoid severe workouts during fasting hours. 

• Don't move too much in daylight. Otherwise, you will feel tired and dehydrated.

Conclusion

Staying hydrated during Ramadan is key to feeling energized, healthy, and comfortable while fasting. Eat hydrating foods, drink enough water, avoid dehydrating drinks, and keep your activity levels in check to have a healthier and more enjoyable Ramadan. Prioritize smart hydration strategies, listen to your body's signals, and make mindful choices to keep yourself well-hydrated throughout the holy month.

Reference:

1. https://pmc.ncbi.nlm.nih.gov/articles/PMC3289207/

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