With Ramadan being underway, I’m sure it’s safe to assume that many of us have had our fill of quality time with friends and families, and not to mention our fair share of delicious meals, decadent desserts and lots of mini treats in between. With many of us fasting from dawn to dusk, these meals certainly serve as good fuel to keep us going through the day. How many of you however, are staying adequately hydrated?

In fact, much of the fatigue, headaches and irritability we experience while fasting are more to do with dehydration than hunger. And though many of you may struggle to fit your required water intake into half a day, here are a few tips to help you along:

10 Ways on How to Stay Hydrated During Ramadan

1. Breaking your fast with a glass of water; though it may be tempting to reach for a piece of bread, a date or even a full on meal, take a minute to gulp down a large glass of water before sitting down to your first bite of the day. This will not only help hydrate, but it will also likely keep you from overeating.
2. Drinking between 8 – 12 glasses of water between Iftar and Suhoor; if 12 sounds too ambitious, start with 8. Once you’re done with iftar, be mindful to have a glass of water every 30 or so minutes, and always keep a water bottle handy to sip throughout the evening. If you wake up for Suhoor, we recommend having a glass of water before you eat, and at least one glass again before the sun is up.
3. Drinking room temperature water, as it is absorbed faster than cold water; though nothing beats a cold glass of water when we’re thirsty, try opting for room temperature as much as possible.
4. Having soup daily, as they are a good source of fluids, and a great way to nourish your body. In fact, we recommend having a bowl of soup for iftar, then waiting at least 30-60 minutes before indulging in a hearty meal. Soup also makes for a good Suhoor meal, and they provide both nutrients and fluids to kickstart you into the day ahead – just be sure not to go too heavy on the salt when making your broth.
5. Consuming fruits and vegetables that are high in water content, such as watermelon, cucumbers, tomatoes, lettuce, celery, radishes and capsicum, to name a few. Though not quite the same as drinking a class of water, the heavy water content of these items will certainly help keep you more hydrated.
6. Avoiding excessive use of salt, as salty foods are known to increase thirst; we recommend being mindful of your cooking during these times, minimising your use of salt and avoiding certain ingredients that are high in salt, such as anchovies, pickles and some store-bought stock for example.
7. Minimising sweet treats, as processed sugars are also known to dehydrate the body, leading to excessive feelings of fatigue and irritability.
8. Avoiding caffeinated drinks, as these are natural diuretics and increase the risk of fluid loss. We are conscious however, that many of us do need our coffee fixes, and to those we say, if at all possible, try limiting your intake to 1 cup a day and savour every minute!
9. Lastly, and if possible, avoiding too much sun exposure and physical activity during the day. Of course, this is not always possible, but bear in mind that excessive sweating while fasting is not advisable, as your body is already starting to lose fluids as the day wears on. If you have a busy day ahead, that involves a lot of movement and potential sun exposure, we recommend increasing your water intake in the early morning, before and after Suhour.
10. Always keep water by your bed; if you are prone to waking up during the night, be sure to always help yourself to a few gulps of water, before rolling over and going back to sleep. Though it may not seem like it, sipping throughout the day is a lot more effective than downing large amounts once or twice a day.

We hope this helps, and as always, welcome any tips you’d like to share!

Check our Ramadan Collection for more Ramadan related blog posts and healthy and delicious Suhoor recipes