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Ramadan is a time of reflection, self-discipline and unparalleled spiritual opportunities.
To make the most of this blessed month, Muslims must keep ourselves healthy and energised, even while fasting.
Staying well hydrated is one of the best ways to do this and here, we’re sharing a few tips to help you stay hydrated during Ramadan.
About 60% of the adult human body is made up of water, so staying hydrated is essential for good health. Proper hydration supports many critical functions in the body, from temperature regulation and joint lubrication to digestion.
Drinking enough fluid helps us to avoid dehydration, the symptoms of which can range from minor inconveniences to death in extreme cases.
Most health organisations recommend adults drink 6-8 glasses of fluid a day to avoid dehydration.
Mild dehydration can cause headaches and fatigue, affecting our ability to focus as well as our mood and digestion. If dehydration becomes more severe, a person will start to feel dizzy and may become confused.
In very extreme cases, prolonged dehydration can lead to death. As such, it is essential that we pay attention to our fluid intake throughout the year and during Ramadan especially.
A quick and easy way to check if you’re getting enough water is to look at the colour of your urine. The ideal would be a pale-yellow colour, while darker urine is a sign of dehydration.
Most Muslims will experience some mild dehydration while fasting during Ramadan.
The best way to mitigate this is to make sure you replenish your body between iftar and suhoor (subuh). Drink plenty of water – aiming for at least 6-8 glasses to help offset the effects of the day’s fast. Pace yourself and sip slowly and steadily to avoid bloating and consider drinking lukewarm water to aid absorption.
Try keeping a bottle of water with you during the evening or setting timers to remind you to drink a cup or 2 at least every hour.
Breaking your fast with dates is also advisable, as well as traditional, as dates provide natural sugars and electrolytes (potassium and magnesium) to start the rehydration process.
Water is the healthiest choice for staying hydrated, and, depending on where we live, it may also be the cheapest option.
But other drinks will also contribute to our fluid intake, and we get some fluids from the food we eat too.
While fizzy drinks and fruit juice offer some hydration, they can result in spikes in your blood sugar. For children, water and milk are the best options.
Tea, coffee and other caffeinated drinks should be avoided, if possible, as they increase your risk of further dehydration. On a normal day, a cup or 2 of coffee might not make much difference to your hydration levels, but fasting can amplify its dehydrating effects.
If you don’t like the taste of water, remember all liquids will contribute to your fluid intake.
There are some tweaks you can try to get used to the taste of water such as drinking sparkling water or adding no-sugar squash or a slice of lemon or cucumber to your water.
Many foods contain water that contributes to our fluid intake when consumed. To help prepare our bodies for, and recover from, fasting, it’s important that we try to incorporate some foods with a high-water content into our iftar and suhoor/subuh meals.
Some examples of foods with a high-water content include:
We should try to cut back on foods high in sugar or salt in general during Ramadan and instead focus on consuming healthy, nutritious meals.
Eating sugary and salty foods can increase our risk of becoming dehydrated.
Anyone can be at risk of dehydration if they do not consume enough fluids, but the amount of water you need to drink is impacted by things like your age, gender, activity level and overall health.
You may need to drink more fluids than others if you are:
Please seek advice from a healthcare professional if you are planning to fast while pregnant or breastfeeding.
For those of us living in hot climates, it’s important to limit sun exposure if and when we can. Try to stay indoors or in the shade during the hottest hours of the day. If you do need to step out, protect yourself with an umbrella or hat as we become dehydrated more quickly in hot weather.
It’s wise while fasting to avoid engaging in strenuous physical activity. Like hot temperatures, this makes us sweat more, losing valuable fluid. Try to plan lighter exercise to maintain your fitness levels during Ramadan.