How to Keep Yourself Hydrated During Ramadan

By Rithika Thomas - March 21, 2023

How to Keep Yourself Hydrated During Ramadan

Ramadan is greeting us in two days and Muslims all around the world are preparing for the holy month. But along with committing to the fasting routine, it is important to take care of your health at this time, especially to keep a watch on hydration.

Summer is beginning and fasting will increase the risk of dehydration which will lead to fatigue and nausea.

Children, the elderly, patients with diabetes, kidney or other chronic diseases, as well as individuals who perform physical activity under the sun, are at a higher risk of dehydration.

Other dehydration risk factors are diseases accompanied by diarrhoea, vomiting, high fever or an increase in urine flow.

Severe dehydration starts with symptoms such as an extremely dry mouth, dry and wrinkled skin, feeling sluggish, lack of concentration, general fatigue, oversleeping, difficulty urinating, constipation, and cardiac arrhythmia.

Individuals who experience any of these symptoms or are suspected of having dehydration are urged to consult their physician immediately.

The following tips and advice from HMC can help avoid dehydration during the month of Ramadan:

Drink between eight and 12 cups of water between Iftar and Suhour. It is preferable to drink lukewarm water instead of cold water as it is absorbed by the body faster. It is recommended to have soup daily during the holy month of Ramadan as soups are a good source of fluids. Furthermore, fruits and vegetables like watermelon, tomatoes, cucumber, grapes, etc. known for their high content of water, help reduce thirst.
Avoid excessive use of spices and salt. It is preferable to avoid foods high in spices at Iftar as this increases the body’s need for water. Furthermore, it is recommended that the use of salt in salads and when cooking is reduced. Consuming high amounts of salt may increase thirst.
Show restraint when eating sweets. Research has shown that eating sweets increases thirst as they contain large amounts of sugar. Eat fruits instead that provide your body with fluids and quench your thirst.
Caffeine and nicotine. Caffeine is a natural diuretic because it increases fluid loss and thirst. It is recommended that caffeinated drinks be avoided during Ramadan. This includes energy and carbonated drinks, tea and coffee. Also, avoid smoking as it triggers a continuous dry mouth and thirst.
Avoid sun exposure or physical activity during the daytime. Due to high temperatures and direct sun exposure, it is necessary to drink plenty of water as the body is more likely to experience dehydration and an increase in thirst. The best time to exercise during the fasting period is just after Iftar as your body has been provided with food and drink to supply energy, and will have enough time to replenish lost fluids during exercise.