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How to Stay Hydrated in Ramadan

A comprehensive guide on staying hydrated while you’re fasting this holy month

While the holy month brings about feelings of amusement and peace, the onset of fasting often leads to a rapid onset of fatigue. Dehydration is a well-known consequence of fasting, particularly in the initial hours. However, by adopting a few simple strategies during the post-sunset period of indulgence in savory and sweet foods, it’s possible to mitigate the challenges of thirst and dryness throughout the day.

DRINK WATER… A LOT 

Drinking water goes beyond just hydration; it’s a fundamental aspect of maintaining overall well-being. While the recommendation to consume 2-3 liters of water daily is not groundbreaking, it serves as a crucial reminder while you’re fasting, especially during the period between sunset and dusk. However, it’s important to avoid binge drinking, as excessive intake can be as ineffective as inadequate hydration. Research indicates that consistently drinking a cup of water every hour is an optimal approach to maximizing the benefits for your body. 

DON’T UNDERESTIMATE FIBERS 

Make sure to incorporate high-fiber foods into every meal you consume. Not only do these foods significantly contribute to hydration, but they also play a crucial role in promoting satiety and sustaining healthy digestion. Foods such as legumes, nuts, green vegetables, and fruits are excellent sources of fiber, ensuring that each meal is not only hydrating but also nourishing for your overall well-being. 

BEWARE OF SALTY FOOD

The high levels of sodium in food can induce thirst throughout the day during Ramadan, while also contributing to water retention in the body. It’s important to make a conscious effort to balance the amount of salt in your meals to mitigate these effects. 

HIGH SUGAR IS ALSO A NO 

We know it’s hard to resist Ramadan desserts, from loaded Kunafa to glazed Zalabya, but it’s undebatable that foods containing a lot of sugar can worsen your dehydration. In their place, naturally sweet fruits are a perfect source of water. 

WE KNOW CAFFEINE IS HARD TO RESIST

This may be the most challenging; reducing caffeine. However, it has been scientifically proven that decreasing caffeine intake can help you a lot with controlling thirst while fasting. 

Enjoy this holy month feeling fresh, healthy, and hydrated.

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