During Ramadan fasting, Muslims abstain from eating and drinking from sunrise to sunset, enduring over 12 hours without any water intake. This lack of fluid intake can lead to dehydration, which affects the body’s normal function.

When the body is deprived of fluids, symptoms like extreme thirst, dry mouth, dizziness, headaches, fatigue, constipation, and reduced concentration can arise. These symptoms can hinder your ability to maintain a smooth fasting experience. So, how can you ensure proper hydration during this time and keep your fast going smoothly? The answer is in this article.

Tips for Staying Hydrated During Ramadan Fasting

Water is a vital component of the human body, playing a crucial role in regulating body temperature, transporting nutrients, and eliminating waste. When the body lacks fluids, dehydration can occur, which negatively impacts health.

In some countries, fasting usually lasts around 13 hours, meaning there is no intake of fluids for that period. So, how can you ensure you’re getting enough fluids during fasting? Here are some tips that you can do:

Set a Water Drinking Schedule

Aim to consume at least eight glasses of water each day, even while fasting. This amount can be adjusted according to your body’s needs, physical activity level, and individual health conditions.

To make it easier, you can follow a 2-4-2 drinking schedule: drink two glasses when breaking the fast, four glasses at night, and two glasses at dawn. This method effectively helps maintain hydration throughout the day.

Choose Foods with High Water Content

In addition to drinking water, you can stay hydrated by eating foods with high water content. Foods like watermelon, melon, oranges, cucumbers, lettuce, and other similar foods can contribute to hydration.

Avoid Caffeinated and Carbonated Drinks

Caffeinated drinks, such as coffee, tea, and sodas, have a diuretic effect that increases urine production, leading to fluid loss and potential dehydration.

It’s best to limit caffeinated and carbonated drinks during Ramadan. Focus on drinking water, fresh fruit juices, or other beverages that help keep the body hydrated.

Schedule Physical Activity

Since your body won’t be receiving fluids for extended periods during fasting, it’s important to schedule physical activity wisely to prevent excessive fluid loss. If you plan to exercise, try to do it before breaking the fast or before suhoor.

Avoid Salty and Spicy Foods

Salty and spicy foods can increase your thirst, which can be uncomfortable during fasting. It’s better to minimize the consumption of these foods, especially at iftar and suhoor. Instead, focus on balanced, nutritious foods.

By following these tips, you can complete your fast smoothly without dealing with dehydration. Always pay attention to your body’s signals and be aware of signs of dehydration, such as excessive thirst, dry mouth, dark-colored urine, fatigue, and dizziness.

If you encounter health issues while fasting, consult a doctor or use the consultation feature on the Ai Care app, available for download on the App Store or Play Store.

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