Your health during Ramadan: 5 practical steps to avoid dehydration while fasting

The holy month of Ramadan is a great spiritual opportunity for Muslims around the world, representing a time for reflection, worship, and drawing closer to God. However, fasting from dawn until sunset presents physical challenges, most notably the risk of dehydration due to abstaining from fluids for extended periods, especially in hot climates or when the holy month coincides with summer.

Dehydration is not simply a feeling of thirst; it is a medical condition that occurs when the body loses more fluids, especially water, than it takes in. Dehydration can lead to unpleasant symptoms such as headaches, dizziness, extreme fatigue, and difficulty concentrating, which can affect a fasting person's ability to perform their daily tasks and religious duties with devotion. Fortunately, dehydration can be easily prevented by following a comprehensive hydration and nutrition strategy between Iftar (breaking the fast) and Suhoor (pre-dawn meal).

Water: The cornerstone of dehydration prevention

Water remains the ideal beverage for replenishing lost fluids. Health authorities, such as the Saudi Ministry of Health, recommend drinking sufficient amounts of water, ranging from 8 to 10 cups (approximately 2 to 2.5 liters), between Iftar (breaking the fast) and Suhoor (pre-dawn meal). To facilitate this, it is advisable to drink water in small portions rather than all at once, ensuring better absorption and avoiding strain on the kidneys. A suggested schedule is as follows: two cups at Iftar, four cups distributed between Iftar and Suhoor, and two cups at Suhoor.

Foods rich in fluids: your allies at Suhoor and Iftar

Hydration isn't limited to drinking water; we can also get fluids from the foods we eat. Soup is an excellent choice to start breakfast, as it provides the body with fluids and minerals and prepares the stomach for food. Fruits and vegetables are also rich in water, fiber, and vitamins, which help keep the body hydrated for longer. Some of the best foods include:

• Watermelon: Contains more than 90% water.
• Cucumber: An excellent source of hydration and refreshing.
• Grapes and pineapple: they combine a sweet taste with high hydration.
• Tomatoes and lettuce: They can be added in abundance to salads to increase the water content of the meal.

Avoid causes of thirst and dehydration

Certain foods and drinks increase the body's need for water and accelerate fluid loss. Therefore, it is essential to pay attention to the following:

• Reduce salt intake: Salty foods like pickles, salty cheeses, and fast food increase thirst because sodium draws water from the body's cells. It's best to cook with less salt and use herbs and spices as a substitute.
• Limit caffeine: Caffeinated beverages, such as coffee, tea, and soda, act as diuretics, meaning they increase the body's ability to eliminate fluids. If you must consume them, do so in moderation and several hours after breakfast.

The effect of lifestyle on body hydration

Daily habits play a crucial role in maintaining body fluid balance. It is advisable to avoid direct sun exposure during daylight hours, especially peak times, to minimize sweating and water loss. It is also recommended to postpone strenuous physical activity until at least two hours after breakfast to allow the body to recover and rehydrate first.