With long fasting hours during Ramadan, particularly in the summer season, health experts are warning about the increased risk of dehydration and its potential impact on the body.
Refraining from water for extended hours between Sehar and Iftar can lead to noticeable physical effects and, in some cases, medical complications. While drinking sufficient fluids at Suhoor and Iftar helps compensate for fluid loss, experts stress that the effects of prolonged thirst should not be ignored.
Health specialists recommend prioritizing plain water or homemade natural beverages at Iftar instead of sugary and artificially flavored drinks.
Such choices not only restore hydration but also protect the body from harmful additives and excessive sugar intake. During warmer months, increased water consumption is considered essential for maintaining mental alertness and physical energy.
Some individuals attempt to lose weight during Ramadan by drastically reducing both food and water intake. Medical professionals caution that such imbalance can harm overall health. Fasting itself can be beneficial—provided it is combined with balanced meals, adequate hydration, and avoidance of fried foods.
Experts highlight several warning signs of dehydration that should not be overlooked: Dizziness or lightheadedness when standing up, persistent fatigue despite adequate sleep, frequent cravings for salty or sweet foods, dry mouth and bad breath, headaches and dark yellow urine, constipation, dry skin and early wrinkles and morning muscle cramps.
In many cases, drinking water before resorting to painkillers for headaches may prove to be a better first step.
Certain natural beverages can help restore fluids effectively: Sugarcane juice provides quick energy and reduces fatigue. Coconut water is rich in natural electrolytes and may help relieve acidity and indigestion. Adding basil seeds can enhance its benefits.
Rose petal preserve (Gulkand) helps counter heat effects and promotes freshness. Lemon water supplies Vitamin C, aids digestion, and is often regarded as a simple detox drink.
Several foods also support hydration: Watermelon, containing about 92% water, provides vitamins A, C, B-complex, potassium, and magnesium. Bottle gourd (Lauki) contains up to 90% water and fiber while being low in carbohydrates. Papaya supplies hydration along with essential vitamins and minerals.
Bananas, with approximately 74% water, are rich in potassium and fiber, supporting immunity and overall balance.
Health experts advise planning fluid intake wisely—drinking water gradually from Iftar until bedtime rather than consuming large quantities at once. With balanced nutrition and natural beverages, it is possible to prevent dehydration and maintain health, energy, and spiritual well-being throughout the holy month.
