One of the most integral parts to maintaining your health in Ramadan is water. Especially when Ramadan hits in the hotter months and you end up feeling thirsty from the moment you wake up until Iftar. Our bodies are made up of around 60 percent water, as water has a vital role in how the body functions. Excessive dehydration could lead to fatigue, overall or health complications, such as kidney stones or urinary tract infections.

During Ramadan, it is almost normal to become dehydrated while fasting, but the key is to try to rehydrate the body in a proper way. This means that you shouldn’t gulp down 2 liters of water as soon as you hear the Athan and end up with a stomachache and inability to eat anything for hours. Proper hydration is about both quantity and timing, so gradual hydration of the body is recommended and in adequate amounts.


Tips to help keep you well hydrated and avoid dehydration:

  • It is recommended to drink room temperature water instead of cold water, especially at Iftar as this helps with digestion.
  • Add lemon slices, mint, cinnamon… to your water can help give water a nice flavor making it more enjoyable to drink.
  • Avoid eating meals that are high in salt, spicy, salty or sugary as they increase the body’s need for water. This is especially recommended at Suhoor, to avoid excessive thirst during the day.
  • To maintain a healthy lifestyle, men should drink 3-4 liters and women should drink 2-3 liters of water per day.
  • Drink one to two cup of water each hour, from Iftar until Suhoor will accumulate to a minimum 2 liters. The minimum you need to stay healthy in Ramadan.
  • Avoid sugary Ramadan drinks and try to stick to homemade drinks or water.
  • Make sure you incorporate a lot of fresh fruits and vegetables in your diet, as they have high water content.
  • Avoid working out pre-iftar as the body loses water and you will not be able to replace it immediately. Instead workout post-iftar and replace any water that is lost after you are done working out.