Staying hydrated during Ramadan can be challenging, especially when fasting for long hours without food or water. Since Muslims abstain from drinking from dawn until sunset, it becomes very important to manage fluid intake wisely between Iftar and Sehri.
Proper hydration helps maintain energy levels, prevent headaches, reduce fatigue, and support overall health during the holy month.
The first and most important step is to drink enough water during non-fasting hours. Instead of drinking large amounts at once, try to spread your water intake between Iftar and Sehri. Drinking small amounts regularly allows your body to absorb fluids better. Aim for at least 8–10 glasses of water during the night, depending on your body’s needs and weather conditions.
Begin Iftar with water to quickly replenish lost fluids. After breaking your fast, continue sipping water gradually throughout the evening. Avoid drinking too many sugary beverages, as they may increase thirst later. While juices and soft drinks may seem refreshing, they often contain high sugar levels that can lead to dehydration. Fresh juices without added sugar or coconut water can be better alternatives.
During Sehri, make hydration a priority. Drink one or two glasses of water before finishing your pre-dawn meal. Eating water-rich foods can also help. Fruits such as watermelon, oranges, strawberries, and cucumbers contain high water content and can keep you hydrated for longer hours. Yogurt and soups are also good options because they provide both fluids and essential nutrients.
Limiting salty and fried foods is another important tip. Salty foods increase thirst during the day, making fasting more difficult. Try to reduce the intake of processed snacks, pickles, and heavily spiced meals at Sehri. Instead, choose balanced meals that include whole grains, protein, fruits, and vegetables. This combination provides steady energy and helps your body retain fluids.
Caffeine should also be consumed in moderation. Tea, coffee, and energy drinks can act as diuretics, meaning they increase urine production and may lead to fluid loss. If you regularly drink caffeine, try to reduce the amount gradually before Ramadan begins to avoid withdrawal headaches.
Weather conditions and physical activity also affect hydration. During hot days, avoid spending long hours in direct sunlight. Try to stay in cool and shaded areas whenever possible. Limit intense physical activities during fasting hours, especially in the afternoon when dehydration risk is higher. Light exercise can be done after Iftar when you have rehydrated.
Listening to your body is equally important. Signs of dehydration include dark-colored urine, dizziness, dry mouth, and extreme fatigue. If you experience severe symptoms, seek medical advice. People with medical conditions such as diabetes, kidney problems, or heart issues should consult their doctors before fasting to receive proper guidance.
In conclusion, staying hydrated during Ramadan requires planning and mindful choices. By drinking enough water between Iftar and Sehri, eating water-rich foods, limiting salty and sugary items, and avoiding excessive caffeine, you can maintain good hydration and stay healthy throughout the month. Proper care and balance will help you observe your fast comfortably and safely.
