Ramadan 2025: Maintaining Hydration During The Fasting — Expert Recommendations

Hydration during Ramadan fasting is very important. Stay energised and healthy with expert-recommended hydration tips to keep you refreshed from Suhoor to Iftar.

Ramadan 2025

Source : ABPLIVE AI

(By: Dr Koulsoum Houssein, Consultant - General Medicine, Holy family hospital Bandra Mumbai)

Proper hydration is very important during the holy month of Ramadan. Fasting from dawn to dusk can pose significant challenges, especially in hot climates or with extended fasting periods. Dehydration and fatigue are common concerns that can impact one's overall health and well-being but with the use of these hydration strategies one can stay refreshed and energised throughout Ramadan.

Hydration should begin with the pre-dawn meal (Suhoor) and continue after breaking the fast (Iftar).

• Aim to drink at least 8-10 glasses of water between Iftar and Suhoor, distributing the intake evenly to avoid overloading your stomach and ensure sustained hydration. Certain foods are naturally high in water content and can contribute to your overall hydration. Focus on fruits like watermelon, oranges, cucumbers, and strawberries, as well as vegetables such as cucumbers, tomatoes, and lettuce. Soups and yogurt-based dishes like laban (buttermilk) can also provide essential fluids and electrolytes.
• Caffeinated drinks like tea, coffee, and sodas can have a diuretic effect, leading to further dehydration. Similarly, sugary beverages can cause fluctuations in energy levels, leaving you feeling more fatigued. Instead, opt for herbal teas, infused water, or coconut water to stay hydrated naturally.
• During Iftar, consuming drinks that replenish electrolytes can be beneficial. Coconut water, homemade fruit juices, or lemon water with a pinch of salt can help restore lost minerals and maintain optimal hydration. Salty foods like pickles, chips, and processed meats can increase thirst and water loss. Instead, focus on fresh, home-cooked meals with balanced sodium levels to support your hydration needs.
• Avoid drinking excessive water all at once. Start with 1-2 glasses of water at Iftar to rehydrate, then sip water consistently every hour between Iftar and Suhoor. At Suhoor, drink 2-3 glasses to begin your day well-hydrated. Be mindful of signs of dehydration, such as dry lips, dizziness, headaches, or dark urine. If you notice these symptoms, increase your fluid intake during non-fasting hours.
• If fasting in a hot climate, prioritise staying in cool, shaded areas and avoid excessive physical activity during peak hours to prevent unnecessary sweating and water loss. By implementing these practices, you can maintain energy, focus, and overall well-being during Ramadan. Prioritising hydration allows you to fully embrace the spiritual essence of the holy month while keeping your body nourished and refreshed.

[Disclaimer: The information provided in the article, including treatment suggestions shared by doctors, is intended for general informational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition.]