Ramadan drinks in winter: Your guide to avoiding dehydration and fasting healthily

Fasting in winter: Unique challenges that require health awareness

With the arrival of Ramadan during the winter months, the nature of the challenges faced by those fasting changes. While the feeling of intense thirst is less pronounced compared to fasting during the hot summer months, a new challenge emerges: the risk of "silent dehydration." The cold weather can trick the body into thinking it doesn't need fluids, leading to neglecting to drink enough water between Iftar (breaking the fast) and Suhoor (pre-dawn meal). This necessitates special attention to choosing beverages that not only quench thirst but also replenish the body's lost fluids and minerals, providing the energy needed to complete the day of fasting with vitality and stamina.

The best drinks to keep the body hydrated during Ramadan

To maintain good health and avoid complications from dehydration, nutrition experts recommend focusing on natural and healthy drinks. Here is a list of the most important ones:

• Water: The undisputed number one beverage: Water remains the ideal choice for hydrating the body. It is essential to drink at least 8 to 10 glasses of water at intervals between Iftar and Suhoor to support kidney function, facilitate digestion, and ensure efficient nutrient transport throughout the body.
• Dates with milk or water: Breaking the fast with dates and water or milk is a blessed Sunnah (Prophetic tradition) and a scientifically proven healthy practice. Dates provide the body with natural sugars that quickly raise energy levels, while milk contributes proteins and probiotics that promote digestive health.
• Traditional Ramadan drinks (in moderation): The Ramadan table features traditional drinks such as Qamar al-Din (dried apricots), rich in vitamins A and C, hibiscus, and tamarind. It is recommended to prepare them at home to control the amount of added sugar and benefit from their nutritional value.
• Warm herbal drinks: Drinks such as mint, anise, and chamomile are excellent choices for hydrating the body and soothing the digestive system after breakfast, and they are caffeine-free.

Drinks to avoid or limit during Ramadan

Conversely, there are a number of drinks that may negatively affect the health of a fasting person, and should be handled with extreme caution:

• Soft drinks and energy drinks: These beverages contain enormous amounts of added sugars, acids, and artificial ingredients. They lead to weight gain, indigestion, bloating, and cause a sudden and sharp spike in blood sugar levels, which then leads to feelings of lethargy shortly afterward.
• Processed and sweetened juices: Ready-made juices lack the fiber found in whole fruit and are often high in sugars and preservatives. Replacing them with fresh fruit or homemade natural juices is the best option.
• Coffee and tea (caffeinated beverages): Caffeine acts as a diuretic, meaning it increases the body's loss of fluids and minerals through the kidneys. Excessive consumption can lead to dehydration and increased thirst the following day. If you must have them, limit yourself to one cup and compensate by drinking plenty of water.

Special advice for people with chronic illnesses

Those who are fasting and suffer from chronic illnesses should consult their doctor before Ramadan and follow special guidelines:

• Diabetics should avoid all sugary and processed drinks. They can eat very limited quantities of dates (one or two) while constantly monitoring their blood sugar levels.
• Patients with high blood pressure and kidney disease are advised to avoid licorice altogether, as it causes fluid retention and raises blood pressure. They should also reduce their consumption of coffee and other sodium-containing beverages.

Following a balanced diet and choosing drinks wisely during Ramadan ensures a healthy and safe fast, and enables the body to benefit spiritually and physically from this great obligation.