Staying healthy during Ramadan is not just about eating a nutritious diet – it’s also about staying hydrated to maintain overall well-being. Millions of Muslims around the globe observe fast during Ramadan – while some regions may have mild weather, others may still experience high temperatures, making hydration crucial for everyone. Regardless of the climate, fasting changes our routine, limiting water intake to a few hours during the night.
Thus, it becomes essential to drink enough water, choose hydrating food, and manage daily activities to minimize water loss. In this article, we will explore simple ways to stay hydrated in Ramadan!
Can Fasting Cause Dehydration?
Yes. Dehydration is one of the biggest risks during Ramadan, particularly in areas with hot climates and long fasting hours. Hot weather increases sweating, leading to faster fluid loss, especially for those spending time outdoors. Physical activities also accelerate dehydration if fluids are not replenished.
What are the Signs of Dehydration?
While headaches are the most common symptom, dehydration can cause dizziness, confusion, and fatigue. If your skin feels dry, itchy, or irritated, it could be another sign that your body lacks proper hydration.
But why does that happen? During fasting, the lack of fluids reduces blood flow and oxygen to the brain, making it difficult to concentrate and increasing the difficulty of fasting. This, in turn, affects daily activities, making it harder to focus on staying active.
How to Stay Hydrated During Ramadan?
Hydration Tips for Suhoor and Iftar
To maintain proper hydration during Ramadan, choose mindful eating and drinking habits, such as:
Suhoor Hydration Tips
1. Drinking Enough Water
Suhoor is your last opportunity to hydrate before the long fasting hours; consuming adequate water is essential at this time. However, splitting water into 2 to 3 portions instead of drinking at once can prevent bloating. Also, hydrating gradually helps your body absorb and retain water effectively and stay hydrated longer.
2. Eating Fiber-Rich Foods
Fiber-rich foods, such as chia seeds, oats, whole grains, basil seeds, and fresh fruits, help retain water and slow digestion, thereby preventing early dehydration during Ramadan. These foods provide long-lasting energy and prevent early dehydration.
3. Limiting Spicy Foods
Salty and spicy foods such as pickles, chips, and snacks can irritate your stomach lining, causing heartburn, cramps, and indigestion. Why? These foods contain capsaicin, which can lead to acid imbalance in the stomach. Also, these foods may increase thirst and trigger sweating, which sometimes leads to dehydration. Therefore, choose your food wisely and opt for healthy options such as fresh fruits and vegetables.
Iftar Hydration Tips
1. Breaking Fast with Water
Starting Iftar with a glass of water and dates is Sunnah, which helps rehydrate your body instantly. Water immediately replenishes lost fluids, while dates provide natural sugars for energy, keeping you away from sudden overeating.
2. Avoiding Fried and Salty Foods
Salted foods lead to water retention and bloating in the body. Though fried and salty foods look tempting, they can spike your sodium levels, causing dehydration. Instead of these foods, grilled, steamed, or baked dishes are good for maintaining hydration.
3. Replenishing Fluids Gradually
Instead of drinking large amounts at once, consuming water gradually can increase absorption. Try to drink 8 to 10 glasses of water between Iftar and Suhoor. Eating hydrating foods such as cucumbers, melons, juice, and yogurt can also prevent dehydration during Ramadan.
These simple tips can prevent you from fasting dehydration and ensure a healthier experience throughout Ramadan.
How to Maintain Hydration Between Iftar and Suhoor?
If you fast in hotter regions or engage in physical activities, you may require more hydration than others. Otherwise, follow the general 8x8 rule for hydration, which means drinking eight 8-ounce glasses of water per day. You can also consider the following strategies:
1. Choosing the Right Fluids
Not all drinks hydrate the body equally. For example, caffeinated drinks like tea, coffee, and energy drinks act as diuretics, increasing urine production and causing dehydration. In contrast, coconut water, herbal teas, juices, smoothies, milk, and buttermilk are excellent options for keeping you hydrated during Ramadan. Thus, choosing the right drinks during Ramadan ensures better hydration.
2. Incorporating Hydrating Foods
It’s not just water that helps keep your body hydrated. Certain fruits and vegetables, such as watermelon, cucumber, oranges, strawberries, and lettuce, naturally contain water and support hydration. Soups, broths, and yogurt in your meals also retain moisture and provide nutrients for a healthy fast.
How to Stay Hydrated in Hot Climates While Fasting?
If you are fasting in hotter regions, you may be at higher risk of dehydration. Therefore, it is crucial to limit your outdoor activities, especially during peak heat hours. While outside, carry an umbrella or stay in shady areas to minimize perspiration and water loss. You should also wear lightweight and breathable clothing made from cotton or linen that helps regulate body temperature and prevent overheating.
How to Hydrate Your Skin in Ramadan?
Hydration is very important for healthy skin. While hydration helps keep skin youthful and plump, dryness can cause dullness and wrinkles. Drinking water in Ramadan helps keep you hydrated and prevents your skin from drying out, ensuring overall well-being.
If your skin feels dry, apply a moisturizer to lock in moisture. Avoid caffeinated and salty foods, as they can dehydrate your skin and make it look dull and dry. Remember to drink water consistently between Iftar and Suhoor during Ramadan to keep your body and skin well-hydrated.
How Can Athletes Stay Hydrated in Ramadan?
Athletes are commonly involved in intense physical activities. While fasting during Ramadan, they face unique challenges, such as fluid loss, fatigue, and muscle dehydration. Since they can’t consume enough water during this time, strategic hydration and supplement support are essential to maintaining performance.
Most athletes ask, "What drink is the most hydrating?" Water is the most hydrating drink, but oral rehydration solutions (ORS) and coconut water are even more effective. Therefore, to stay hydrated, athletes should drink 10 to 12 glasses of water between Iftar and Suhoor. Coconut water is also rich in electrolytes, carbohydrates, and vitamins, helping replenish nutrients and prevent cramps. In addition, athletes should schedule their workouts wisely, opting for light exercise before Iftar and intense training after Iftar.
How Does Activit Support Energy and Health in Ramadan?
Fasting for long hours can lead to fatigue and nutrient loss; therefore, a supplement may help your body absorb essential vitamins and minerals. Activit, a multivitamin and multimineral supplement, helps maintain energy levels, replenish nutrients, and support overall health during Ramadan. With key vitamins, minerals, and electrolytes, Activit reduces fatigue and keeps you active throughout the day. 
Final Takeaway
Fasting has numerous health benefits. However, eating nutritious food and drinking enough water can help maintain your overall health. When you care for your health, you have the strength and energy to fully engage in and enjoy your Ibadah with focus and devotion.
Can Hydration Improve Your Health? Expert Answers
1. Why hydration is important?
Water is essential for nearly all body functions, including regulating body temperatures, ensuring proper organ function, lubricating joints, excreting wastes, and maintaining blood pressure. Without proper hydration, your body doesn't have enough fluids, which may lead to dizziness, headaches, poor concentration, and fatigue.
2. Can hydration affect blood pressure?
Yes. Water is crucial for regulating your blood volume and circulation therefore, drinking water in Ramadan may help normalize your blood pressure. Dehydration may cause low blood pressure or, in some cases, trigger high blood pressure due to vessel constriction.
3. Can hydration help with acne?
While hydration alone cannot cure acne, drinking enough water supports detoxification and oil production, maintaining healthy skin. Additionally, drinking water hydrates your skin, prevents clogged pores, and reduces dryness and irritation.
4. Can hydration improve kidney function?
Yes, staying hydrated filters wastes and flushes out toxins from the kidneys through urine, reducing the risk of kidney stones. Drinking enough water prevents dehydration, supports optimal kidney function, and improves kidney health.
References:
1. https://my.clevelandclinic.org/health/diseases/21517-dehydration-headache
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