How To Stay Hydrated During Ramadan?

In this article we will study about the topic, How to stay hydrated during Ramadan? “Hydrated” is an English word that means “having an adequate amount of water in the body”. It is a state when the body’s cells, tissues, and organs have the amount of water they need to function.

Importance of Hydration:

The human body is made up of approximately 60-70% water. Without proper hydration:

• Blood thickens

• Organs do not function properly

• Body temperature regulation is affected

• Toxins become difficult to eliminate

Disadvantages of dehydration

Immediate/short-term disadvantages:

• Fatigue and weakness: Significant decrease in energy levels

• Headaches and dizziness: Brain cells are dehydrated

• Dark urine color: Toxins are eliminated from the body

• Dry skin: Skin loses its elasticity and moisture

• Dry mouth: Saliva production decreases

• Constipation: Digestive system slows down

Long-term/serious disadvantages:

• Kidney problems: Urinary tract stones, kidney failure

• Urinary tract infections: Risk of urinary tract infections

• Heart problems: Blood thickening increases the pressure on the heart

• Joint pain: Joint cartilage is dehydrated

• Metabolic Problems: Metabolism slows down

• Mental performance affected: Attention, memory and decision-making skills are reduced

Dangers of severe dehydration:

• Heatstroke: Loss of body temperature

• Seizures: Electrolyte imbalance

• Hypovolemic shock: Severe blood loss

• Coma and death: The most severe cases

To understand, How to stay hydrated during Ramadan: Opinions of global health experts

Dr. Rabia Naseer (Pakistan) – Endocrinologist

“Hydration in Ramadan starts with Suhoor. Along with water, include foods that slowly release water in Suhoor such as yogurt, cucumber, watermelon, strawberries and pears. Avoid foods with salt and spices as they increase thirst.”

Dr. Ayesha Mughal (UK) – Nutritionist

“Hydration is not just about drinking water, but also about balancing electrolytes. Include coconut water, fresh fruit juices (without sugar) and vegetable soups with water between iftar and sehri. Dates are a natural hydrator that provides potassium and magnesium.”

Dr. Michael Mosley (UK) – Medical Journalist and Health Broadcaster

“Ramadan is actually a natural way to practice intermittent fasting. Research shows that proper hydration improves metabolic health. Rather than drinking small amounts of water throughout the day, it is more effective to drink a glass of water every hour after iftar.”

Dr. Jason Fong (Canada) – Nephrologist and Fasting Expert

“The body naturally learns to conserve water during fasting. Start increasing your water intake well before Ramadan so that the body can adjust. Avoid drinking a lot of water right away at iftar, take it slowly.”

Dr. Mahmoud Eid (Egypt) – Gastroenterologist

“Avoid caffeinated drinks (tea, coffee, cola) during Suhoor as they are diuretics and dehydrate the body. Dehydration can cause constipation, so it is important to consume fiber-rich foods and water.”

Dr. Najma Tayyab (USA) – Health and Wellness Consultant

“Use the ‘water clock’ technique for hydration during Ramadan. Divide the time from Iftar to Suhoor into 8 parts and drink a glass of water in each part. Adding lemon, mint or cucumber slices to water increases the amount of electrolytes.”

Dr. Hassan Hatem (Lebanon) – Cardiologist

“Hydration is extremely important during Ramadan for heart patients. Dehydration can affect blood pressure. Be sure to have soup during Iftar and increase your intake of fresh fruits and vegetables along with water.”

Dr. Fawzia Aziz (Saudi Arabia) – Nutritionist

“Include things like yogurt, lassi and raita in your suhoor which not only provide protein but also maintain hydration. Avoid rice, pasta and overly sweet things which increase thirst.”

Dr. Ismail Ghazali (Morocco) – Sports Medicine Specialist

“Hydration is extremely important for those exercising during Ramadan. Do light exercise two hours after iftar and keep drinking water. Drinking water with a pinch of salt and honey after exercise restores electrolyte balance.”

Dr. Khalid Saif (United Arab Emirates) – Endocrinologist

“Diabetics should be especially careful during Ramadan. Dehydration can affect blood sugar levels. Have boiled chickpeas, salads and vegetables with water which hydrate slowly.”

Dr. Zeba Mehdi (India) – Dietitian

“Prefer ‘hydration foods’ during Ramadan. Cucumbers, tomatoes, spinach, watermelon, cantaloupe and citrus fruits are rich in water. Increase consumption of pulses and soups which retain water in the body.”

Dr. Novak Djokic (Serbia) – Hydration Researcher

“According to my research, the temperature of water should be around room temperature. Water that is too cold does not quench thirst and can cause gastrointestinal problems. Always drink water while sitting down and slowly.”

Overall advice:

How to stay hydrated during Ramadan?

Have a pre-dawn meal and include water-rich foods in it

Drink at least 8-10 glasses of water from Iftar to pre-dawn meal

Avoid salty, spicy and sweet foods

Increase your intake of fruits and vegetables

Hydrate with quality – not just water but also drinks with electrolytes

We have learnt in this article about How to stay hydrated during Ramadan? Remember, everyone’s needs are different, create your own hydration plan according to your health. If you have a specific medical condition, consult your doctor

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