It’s impossible to not get dehydrated on hot days during the Ramadan month so here are a few tips to get you prepared. Ramadan doesn’t come with no challenges. Fasting from dawn to dusk can be challenging, especially if the weather doesn’t cooperate. But we have to stay strong and be patient, right? Here are some useful tips for you to avoid dehydration and focus on your work and devotion during the fasting month.


Schedule your water intake after iftar. Don’t chug it all in one go. Your body won’t be able to absorb it all then and there. You’ll just be making a trip to the toilet immediately. According to an American surgeon and university medical advisor, Dr Leonard Smith, when the body takes in too much liquid at once, it causes the blood to dilute and the kidneys will process the liquids faster. Hence, your body will end up urinating much sooner than it needs to and all that extra water you deliriously chug down goes to waste. Instead, drink it gradually. Spread the water intake accordingly after iftar until sahur. It’s good to keep a bottle of water close to your bedside in case you need it. Additionally, iftar or break your fast with dates and water. After all, it’s sunnah. And also there are a lot of benefits why dates should be eaten to break your fast.


Sugary drinks and also caffeinated drinks are mild diuretics. Drinking these will make you pee more because diuretics cause your body to make the urine more than usual. “Your body needs more water to process sugars and it will pull away water from other places in your body to break down the sugar,”. This means that more water will be pulled out from all parts of the body (hence, the body feeling restless and you feeling thirsty) to balance the concentrated amount of sugar in your bloodstream. Then all those excess sugar and water in the bloodstream will turn into urine by the kidneys. With more water leaving your body, undoubtedly, you’ll be more dehydrated. So slow down on these during iftar and definitely avoid them during sahur.


What can we eat? Good question.

Firstly, as we all know, these kinds of food are already bad for you but here’s another reason to add to the list. They all make your body dehydrate. Too much salty (sodium), sugary, and oily (hidden sources of salt) food can make your body dehydrated and that will prompt you to be thirsty. Spicy food can also cause your body to be dehydrated due to the rising body temperature leading you to sweat and lose more water. Alternatively, try eating healthier foods like steamed, soupy, grilled food or anything that’s easy on the seasonings and sugar. But with our Ramadan cravings, it’s just too hard to pass on either of these, right? Well, you know what they say, moderation is key.


If you’re tired of drinking water all through the night, then mix it up by munching on high-water content food. You can prevent dehydration by eating veggies and fruits, along with your water. But be careful, it’s best to eat these raw or minimally cooked as they will lose water if thoroughly cooked. Among the fruit and veggies that you can eat are cucumbers, celeries, watermelon, cantaloupe, strawberries, lettuce, tomatoes and more. Additionally, you can also consume more soups or broths. Not only do they have a high water content to hydrate your body, but you can also promote weight loss (if you consume them regularly instead of other unhealthy food) due to their low-calorie content. Besides that, plain yoghurt and skimmed milk can also help keep your body hydrated apart from giving you other benefits with their vitamins and minerals. So, consume them for iftar, sahur.