10 TIPS TO MAINTAIN HYDRATION DURING RAMADAN

Ramadan involves fasting from dawn to sunset, and it's crucial to stay hydrated during the non-fasting hours to ensure your well-being. Here are some tips to help you maintain adequate hydration during this holy month:

1. Suhoor Hydration

• Start your day with plenty of water during suhoor (pre-dawn meal). Aim to drink at least two to three glasses of water to stay hydrated throughout the day.
• Include hydrating foods in your suhoor, such as water-rich fruits (watermelon, cucumber) and yogurt.

2. Avoid Caffeine and Sugary Drinks

• Limit or avoid caffeinated and sugary beverages, as they can lead to increased urine output and contribute to dehydration. Opt for water, natural fruit juices or herbal teas instead.

3. Break Your Fast Gradually

• When iftar time comes, break your fast with a few dates and water. This helps to replenish your glucose levels and provides immediate kickstart the rehydration process.

4. Rehydrate with Water and Electrolytes

• Drink water gradually throughout the evening after Iftar. Take small sips to ensure consistent hydration than consuming large quantities at once.
• Consider rehydration solutions or electrolyte drinks to replenish lost salts and minerals, especially if you engage in physical works.

5. Eat Hydrating Foods

• Include foods with high water content in your iftar and suhoor meals. Fruits and vegetables like watermelon, cucumber, oranges, and lettuce are good choices which can contribute to your overall fluid intake.

6. Avoid Salty Foods

• High-sodium foods can increase thirst and contribute to dehydration. Limit the intake of salty and spicy foods during iftar and suhoor. Opt for balanced and moderate meals.

7. Monitor Fluid Intake

• Keep track of your fluid intake throughout the non-fasting hours to ensure you're meeting your hydration needs. This can be particularly important in hot and humid climates.

8. Listen to Your Body

• Pay attention to your body's signals. If you feel thirsty, drink water. It's essential to stay in tune with your body's needs during fasting.

9. Use Wet Towels

• During the day, you can use wet towels or wash your face and arms with cool water to help cool your body temperature and provide a sense of refreshment and relief.

10. Include Soups

• Include hydrating soups in your iftar meal, such as clear broth-based soups. They provide both fluids and essential nutrients.

Remember that individual hydration needs may vary, so it's important to adjust these tips based on your own health, activity level, and local climate. Consistent and mindful hydration is key to ensuring your well-being during Ramadan. If you have any specific health concerns or conditions, it's advisable to consult with a healthcare professional for personalized advice.