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10 Easy Ways To Stay Hydrated In Ramadan

Dr. Huma Ameer

5 min read

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The month of Ramadan is a joyous and spiritual month for all Pakistanis. Fasting is known to have many benefits for the body, but fasting in Ramadan also means that you cannot drink anything while fasting. Not drinking enough water can lead to dehydration.

Fatigue, nausea, vomiting, fever, and sleeping too much are some symptoms of dehydration that you should know to identify dehydration. Severe dehydration can cause many health issues, including kidney issues. If you experience signs of dehydration, consult a Nutritionist in Lahore for a diet plan that focuses on hydration according to your Ramadan schedule.

How To Stay Hydrated In Ramadan

Long fasts in Ramadan, especially during the warm months, can lead to dehydration. You may feel tired as you cannot drink water throughout the day while fasting. Some simple steps can help you avoid that and compensate for your lack of water intake.

1. Drink water at regular intervals:

There is limited time between iftar and suhoor, so try to make the most of it. You should drink at least 6 to 8 glasses a day, but it depends on your water requirement, as some people may require more water to stay hydrated. Try to drink a glass or two every hour until suhoor. Sugary drinks are a staple in every iftar, and they can increase water intake, but they may be harmful due to their high sugar content. Fresh juices or sparkling water are healthier if you want a different taste.

2. Try lime water:

Water is essential for your body to function. Your body also needs electrolytes to maintain energy levels and prevent electrolyte imbalance. Lime has many minerals, vitamins, and antioxidants, which can enhance your hydration. It also contains natural electrolytes, such as potassium, magnesium, and calcium, which can satisfy your electrolyte requirement and keep you hydrated.

3. Add water-based foods to your diet:

Many fruits and vegetables contain high water content that can satisfy your body’s water requirement. Fruits, such as strawberries and melons, are a few seasonal fruits available in the market right now that you should add to your diet. Vegetables that are a rich source of water are cucumbers, lettuce, and celery can also help fight dehydration. It can also increase vitamins and minerals in your body, preventing nutritional deficiency. Adding hydrating foods to your diet can keep you away from thirst during your fast.

4. Avoid dehydrating foods:

Some foods can help with dehydration, while some can cause them. Foods high in salt can replenish water from your body, leading to dehydration. Caffeine can also lower your hydration level as it can increase urine flow and lead to dehydration. Other foods and drinks that can lead to dehydration are fatty fish, tea, sugary drinks, etc. These foods can also disturb your stomach, which can have unpleasant symptoms.

5. Avoid strenuous exercise:

While hardcore exercises, such as strength training and high-intensity workouts, help lose weight, you should take it easy during Ramadan. Too much sweating and extreme activities can cause severe dehydration.

6. Drink water slowly:

You may feel thirsty after a long fast, but gulping down water at once, will not help. Take small sips of water after short intervals to keep up hydration. Chugging water can overly increase your intake, and too much water can disturb sodium levels, which can cause severe health issues.

7. Take cold showers:

Cold showers can help cool your body and prevent dehydration or soothe dehydration symptoms while fasting. It can decrease body temperature, increase fatigue, and cause other symptoms. If you are severely dehydrated or feel dizzy and cannot shower, put a wet towel on your head to cool you down.

8. Keep a water bottle:

With a busy Ramadan routine, you may forget to drink water which can cause dehydration. Keep a water bottle with you everywhere you go after iftar. Keep it accessible and in front of you so that you can take small sips continuously, and that can increase your hydration. It can help develop a habit of drinking water after short intervals and help you maintain hydration.

9. Drink broth or soup:

Soups and broth make for delicious meals or snacks, as they are packed with nutrition and contain contents that provide energy. The nutrients in the broths also improve bodily functions and are a good option for losing weight. They are also easy to prepare, and you can add vegetables, chicken, or lentils to them. Broths are made from water and can replenish your body, providing hydration.

10. Get sufficient sleep:

Not getting enough sleep can make you feel tired and thirsty during your fast. Sleep is also vital for the smooth functioning of your organs. Waking up for suhoor or staying up for it can disturb your sleep cycle, but try to make a routine around it. Take power naps during the day to prevent exhaustion and dehydration.

11. Avoid sun exposure:

Going out is unavoidable, as people need to go to work or for other necessities during Ramadan. Staying in the sun too much can lead to heatstroke, sunburn, and severe dehydration, especially when fasting. Take measures to avoid the sun. If you have to go outside, wear loose clothing and get under a shade when your body temperature is high. Carrying an umbrella can help get shade from the sun.

Complications of dehydration

Our body consists of 60% water, and it helps the body function by lubricating and replenishing your body parts, such as joints and eyes. Dehydration occurs when your body loses more water by sweat, vomit, and diarrhea than it gets. It can also cause an electrolyte imbalance making you feel flushed and exhausted the whole day. The early signs of dehydration are:

  • Low urine flow
  • Dry mouth
  • Fatigue
  • Lightheadedness
  • Dizziness
  • Low tear production
  • Dry skin
  • Chapped lips
  • Flushed skin

Get in touch with your nearest healthcare provider if you experience these signs. Long-term dehydration can cause more severe effects, such as:

  • Constipation
  • Increased Thirst
  • Low blood pressure
  • Rapid breathing
  • Sunken skin
  • Dark urine

Dehydration can also cause extreme symptoms that require immediate medical care, such as blood in stool or urine, diarrhea, inability to retain fluids, and feeling disoriented. Prolonged dehydration can impair your body’s organs and can have serious complications.


Millions of Muslims globally fast for long durations during the holy month of Ramadan. Not drinking enough water to satisfy your water requirement can have adverse effects on your health. It is obligatory to abstain from water during fasts in Ramadan, so you should ensure that you get enough water between fasts so you do not feel thirsty and lethargic the whole day.

Simple steps can help maintain hydration during Ramadan. Keep your fluid intake up between fasts to keep your hydration levels. Carry a water bottle with you after iftar and keep sipping it from time to time. Add fruits and vegetables with high water content to your diet. Drink soups and broth as they help replenish the body by balancing electrolytes and providing hydration. Water with lemon may also be helpful in increasing electrolytes and water in your body. Avoid sun exposure and other strenuous activities that can cause sweating and cause dehydration. Drink a little water after every hour or half an hour till suhoor. Limit sodium intake in your food as it can deplete water faster from your body.

Water is a body need as our body majorly consists of water. Losing more fluids than you take in can cause dehydration. Dehydration can hinder the body’s ability to function smoothly. Look out for signs of dehydration throughout the day and lower your body temperature if you feel excessively thirsty, exhausted, or dizzy. If you experience kidney problems, it can be a sign of disease due to dehydration. Consult a doctor for a diet plan designed around staying hydrated and healthy. Ramadan can also be a great time to lose weight, so drinking enough water at regular intervals between fasts can help lower weight.

Frequently Asked Questions

How to know if you are dehydrated?

Feeling thirsty, dizzy, or having dark urine are some obvious signs of dehydration.

How to beat thirst during Ramadan?

Drink plenty of fluids between fasts in Ramadan and add water-based foods to your diet to increase hydration. Yogurt in suhoor may also control your thirst while fasting.

Disclaimer: The contents of this article are intended to raise awareness about common health issues and should not be viewed as sound medical advice for your specific condition. You should always consult with a licensed medical practitioner prior to following any suggestions outlined in this article or adopting any treatment protocol based on the contents of this article.

Dr. Huma Ameer
Dr. Huma Ameer - Author Dr. Huma Ameer is a top General Physician with 10 years of experience. You can book an an online video consultation with Dr. Huma Ameer through oladoc.com or by calling at 04238900939.

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