Going long hours without water often leaves people feeling tired, weak, or unusually thirsty. Dehydration is a common problem during Ramadan, mainly because of our eating and drinking habits.
In this article, we’ll share 6 simple and practical tips to help you avoid dehydration during Ramadan so you can stay healthy, active, and focused while observing your fasts.
How to Avoid Dehydration During Ramadan?
These are some of the most helpful and easy-to-follow tips to keep in check your hydration levels.
1. Drink Water Smartly:
Don’t just drink a lot of water at Sehri and think that’s enough. Your water consumption should be around body 8-10 glasses. Because your body can’t store extra water, you have to drink slowly from iftar till Sehri.
For example:
- 2 glasses at Iftar
- 4 glasses during the time gap
- 2 glasses at Sehri
This helps your body stay hydrated without feeling bloated.
2. Avoid Salty and Fried Foods:
Many Iftar dishes and snacks are fried, salty, and heavy. While they might taste good to your taste buds but they’re not the best choice for your body during Ramadan. Foods high in salt and oil increase thirst, which can make your fast more challenging the next day.
If you can’t limit yourself completely, it’s best to enjoy these foods in moderation. Make sure to drink water before eating and continue to hydrate after.
The same goes for sugary foods. High sugar intake can also leave you feeling thirsty, as your body needs extra water to flush out excess sugar.
Read More: Adapting Islamic fasting practices for seniors with chronic health conditions
3. Eat Foods With High Water Content:
One of the easiest ways to stay hydrated during Ramadan is by eating foods that have lots of water in them. When you drink too much water at once, your body can’t hold onto it for long. But when you eat water-rich foods, they release water slowly as you digest them. This helps you stay hydrated for longer, which really helps during fasting.
Food with high water content are:
Fruits:
- Strawberries – Around 90% water, rich in antioxidants, and light on the stomach. Add them to yogurt or blend into a smoothie.
- Oranges – Full of vitamin C and about 86% water. Fresh orange slices or juice without added sugar are great at Iftar.
- Mausami (Sweet Lime) – A refreshing fruit that hydrates and helps maintain electrolyte balance. Best enjoyed fresh during Iftar.
- Pears – Soft, juicy, and over 80% water, pears are easy to digest and help keep you full and hydrated.
- Muskmelon or Cantaloupe – Refreshing hydrating fruit containing 90% of water.
Vegetables:
- Cucumbers – Made of 96% water.
- Tomatoes – Around 95% water.
- Carrots – About 88% water, carrots are a good snack and work well in both cooked and raw dishes.
- Beetroot– Around 87 to 88%
4. Limit Tea and Coffee:
Many people love to have tea at Sehri. But coffee and tea both can increase water loss from the body. Try to reduce the amount of tea and coffee you drink during Ramadan. Instead, choose lassi or herbal drinks.
Try These Healthy Hydrating Drinks:
If you’re looking for better options to stay hydrated and refreshed, here are some simple drinks you can enjoy between Iftar and Sehri.
- Coconut Water: A natural source of electrolytes that helps keep the body hydrated.
- Buttermilk: Chaas refreshes the body and helps replace fluids lost during the day.
- Lemon Water: A simple and effective drink to balance electrolytes and stay hydrated.
- Barley Water: Known for cooling the body and keeping you hydrated for longer hours.
- Fruit-Infused Water: Water mixed with slices of fruits like oranges, lemons, and mint for added flavor and hydration.
5. Avoid Too Much Physical Activity:
Try to keep your physical activity light during fasting hours. It’s better to complete important tasks early in the morning when you still have energy or after Iftar when you’ve had water and food. This helps you stay active without putting extra strain on your body.
6. Break Your Fast the Right Way:
Start your Iftar with dates and water. This is not just Sunnah, but it also gives your body natural sugar and hydration. After that, eat light food before moving on to heavier meals. This helps your body absorb nutrients and water properly.
Why Do You Feel Dehydrated in Ramadan?
The long gap between Sehri and Iftar makes it easy to get dehydrated.
Signs of dehydration during fasting include:
- Intense thirst
- Dry lips and mouth
- Headache
- Dizziness
- Weakness
These symptoms can make your fast very difficult. But changing the way you eat or drink in iftar can help you manage your water intake.
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All in All:
Taking care of your health during Ramadan allows you to focus on the true meaning of this month—peace, patience, and spiritual growth. Feeling thirsty and dehydrated can make fasting difficult for you. To comfortably fast and avoid feeling dizzy and fatigued all day, drink water in regular intervals choose healthy foods, and avoid salty snacks.
FAQ’s
1. Is tea at Sehri good or bad?
Tea at Sehri is not the best choice. It can increase water loss and make you feel thirsty during the day. If you like having tea, try to keep it light and avoid strong or multiple cups. It’s better to replace tea with water, lassi, or herbal drinks to help your body stay hydrated.
2. Why do I feel thirsty even after drinking lots of water at Sehri?
Drinking large amounts of water at once doesn’t keep you hydrated. The body absorbs water better when you drink small amounts regularly from Iftar to Sehri. To reduce thirst, include water-rich foods like cucumbers and watermelon at Sehri and avoid salty or spicy meals that increase thirst.
3. How many glasses of water should I drink during Ramadan?
Aim for 8-10 glasses of water between Iftar and Sehri. Drink small amounts regularly throughout the night instead of having too much at once to keep your body properly hydrated.
4. How to retain water in the body during Ramadan?
To help your body retain water during fasting, add water-rich foods like cucumbers, strawberries, oranges, and yogurt at Sehri and Iftar. Avoid salty, fried, and spicy foods, reduce caffeine, and sip water gradually from Iftar to Sehri instead of drinking large amounts at once.
Fakiha is an experienced writer at ConsidraCare with an optimistic interest in life. She has a proactive approach to improving health and wellness for seniors. She offers well-researched and thoughtful information to help individuals make informed healthcare decisions for themselves and their loved ones.
