How do I stay hydrated while fasting?
Drink water steadily from iftar to suhoor, eat water-rich food, and cut down on salt, caffeine and sugary drinks. You can't drink during the day, so the goal is to fill up gently and evenly at night and to lose as little water as possible while you fast.
Spread your water through the night
Your body can only absorb so much at once. Drinking a litre in five minutes at iftar mostly sends you to the bathroom. A steadier plan works better:
- 1 to 2 glasses at iftar (the Prophet ﷺ would break his fast with dates or sips of water, Sunan Abi Dawud 2356)
- 2 glasses between Maghrib and Isha
- 1 to 2 glasses after Tarawih or before bed
- 2 glasses at suhoor
That adds up to around 2 litres, more in hot weather or if you work outdoors. Sip rather than gulp. See What is iftar and how do I break my fast?
Eat your water too
Food can carry a lot of water. Good choices for suhoor and iftar include:
- cucumber, watermelon, tomatoes, oranges and berries
- soups, lentil stews and broths
- yoghurt, laban and overnight oats soaked in milk
Water is a blessing Allah placed at the root of life itself:
Avoid what dries you out
- Salty food: crisps, pickles, processed meat and salty cheese make you thirsty all day.
- Caffeine: coffee, strong tea and cola are mild diuretics. Keep them small and early.
- Sugary drinks: they taste refreshing but don't hydrate as well as water.
- Heat and hard exercise: stay in the shade and move workouts to after iftar. See Can I exercise while fasting in Ramadan?
Cooling down during the day
A cool shower or rinsing your face and arms in wudu helps you feel fresher without breaking the fast. See Does showering break my fast? Watch for signs of real dehydration: dizziness, confusion, a racing heart, fainting or very dark urine. If they appear, drink and break the fast. Islam doesn't ask you to harm yourself, and you can make up the day later.
- Aim for about 2 litres spread from iftar to suhoor.
- Eat water-rich fruit, vegetables, soups and yoghurt.
- Cut salt, caffeine and sugary drinks.
- Severe dehydration signs: break the fast and drink.
People also ask
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