Tips for staying hydrated during Ramadan, from drinks to avoid to foods to consume

From the best time of day to drink water to signs of dehydration, experts offer advice for the Holy Month

Experts reveals tips for maintaining optimal hydration during Ramadan. Clint McKoy / Unsplash

During Ramadan, staying hydrated should be front of mind for those who are fasting.

This year, Ramadan is estimated to begin on March 1, with Eid predicted to start on March 31, meaning Muslims in the UAE could be fasting for around 14 hours a day, which includes refraining from drinking water.

About 60 per cent of the human body is made up of water, which carries oxygen and vital nutrients to our cells. Among other uses, this helps to regulate body temperature, which is especially important for those living in hot climates.

“Staying hydrated during Ramadan can be tricky, especially with the long days and soaring temperatures that can accompany the Holy Month,” says Dr Thamir Alkasab, a specialist in urology at Al Zahra Hospital Dubai.

From drinks to avoid to when to exercise, experts offer their advice for maintaining hydration throughout the month.

Limiting water loss throughout the day

Drinking plenty of water outside of fasting hours can reduce dehydration. Unsplash

We all lose water throughout the day through daily activity and going to the bathroom, and not replacing those fluids can lead to dehydration, which presents a challenge during Ramadan.

"Being outside in warm temperatures will lead to loss of fluids through sweating and faster breathing," says Dr Alkasab, who advises avoiding long periods of time in the heat.

If exercising outdoors is a must, stick to low-intensity forms of movement that makes breaking into a sweat less likely, such as walking or gentle cycling, preferably at cooler times of the day.

More generally, it's advisable to opt for a lighter form of exercise. Experts have suggested strength-based workouts and low-intensity cardio.

“When it comes to cardio, I recommend a light-intensity session, limited to 30 minutes of slow, steady distance, every other day," says Ahmed El Sayed, a personal trainer at Fitness First.

Drinking fluids outside of fasting hours

“Outside of fasting times, drink plenty of water in frequent sips," says Dr Alkasab, reminding people not to "drink very large amounts of water in one go, as your body won’t be able to absorb it all".

As well as making sure you are taking in enough fluids, its also important to consider which drinks are more hydrating.

"Water hydrates the body better than fizzy drinks and fruit juices ... avoid drinking coffee, tea and soft drinks that contain caffeine, as these will make you go to the toilet more often and cause dehydration,” says Dr Alkasab.

Electrolytes can also be a hydration tool but should be well considered when they are used. “If you exercise vigorously for more than one hour, sweat heavily during exercise, or are exposed to heat for longer periods, an electrolyte drink can be helpful,” says Dr Zarin Pilakkadavath, a family medicine specialist at Aster Clinic Liwan.

But she adds: "It's important to consume these drinks in moderation, particularly if you’re not engaged in high-intensity activity."

Foods to avoid when breaking fast

Dr Mona Mobarak, a nutritionist who works closely with Abu Dhabi 360, also suggests ensuring you eat water-rich foods during iftar and suhoor. "Try eating fluid-rich fruits and vegetables such as apples, watermelon, cucumber, blueberries, tomatoes and spinach," she says. "They will help keep hydration levels high during the day, which will help with energy levels."

Avoid salty foods to stay hydrated during Ramadan. Photo: Pixabay

She also suggests limiting salt intake where possible. "Salt can have an immediate effect on thirst if eaten in excess," she says. "When cooking, swap salt for herbs, spices, lemon and lime to add flavour."

Dr Alkasab advises that sugary foods should be kept to a minimum, as they can lead to children feeling thirsty the next day, while eating wholegrains, dried fruits and foods high in fibre will help them with essential bathroom visits.

Warning signs of dehydration

“Just because you’re not thirsty doesn’t mean you’re not dehydrated,” says Dr Alkasab. “Look out for warning signs such as yellow urine, reduced frequency or volume of urine and feeling faint or dizzy. Brown urine is a sign you are severely dehydrated and you should seek medical help.”

Dr Alkasab also offers advice parents of children who might be fasting for the first time this Ramadan. "Make sure they drink lots of fluids, especially water, after breaking their fast and until they go to sleep – on average, children aged nine to 13 need two litres of water during the day, while older kids, especially boys, need around 2.5 litres, to stay properly hydrated."

Encouraging children to wash their face and neck throughout the day will keep them cool and avoid excess sweating, and limiting exercise or outdoor play at the hottest points of the day is best, Dr Alkasab says.

A version of this story first appeared on The National in May 2020