Last Updated:March 17, 2025, 14:31 IST

Are you keeping fast during Ramadan and Lent? Note these expert tips to avoid dehydration and stay healthy.

Water plays a crucial role in our body’s functioning. Dehydration can be harmful to your body as it can cause dizziness, weakness, confusion, and other symptoms. Reports suggest that one should have at least 8-9 glasses of water each day. However, many aren’t aware that it can totally differ from person to person. Water is essential for several reasons, such as supplying nutrition to cells, eliminating waste, protecting joints and organs, and regulating body temperature.

Moving on, Muslims around the world mark Ramadan, the ninth month of the Islamic lunar calendar, as a holy time for communal gatherings, prayer and fasting. One of the Five Pillars of Islam is fasting, which calls for refraining from eating, drinking, and other necessities until sunset. While fasting, people should note these tips to avoid dy-hydration.

Essential Tips for Ramadan Fasting

Prachi Chandra, Lead Clinical Nutritionist at Sakra World Hospital in Bengaluru, told the Hindustan Times some tips to avoid dehydration, particularly during fasting periods.

1. 1. Between Suhoor and Iftar, consume 8–10 glasses of water and low-calorie drinks such as coconut water, diluted fruit punch, lemon juice, thin buttermilk, kanji, ORS, mineral water, herbal teas, flavoring milk, vegetable soups or vegetable juices, broths, etc.
2. 2. During Ramadan, it is recommended to have a glass of water or another beverage both before and after each prayer. Drink a glass of water or another beverage every 30 minutes, regardless of whether you’re thirsty or not.
3. 3. Eat fruits and vegetables that are high in water content both during meals and while breaking a fast. Food items which are very sweet, salty, or spicy will make you thirstier. Instead of dry veggies, opt for curries or semi-gravies.
4. 4. Always eat dried nuts and seeds that have been soaked first.
5. 5. You will urinate more often if you consume caffeine. Staying hydrated may become challenging as a result. Limit your daily intake of caffeinated beverages to 1-2 cups as they can potentially cause jitters or anxiety.
6. 6. Drink water or other liquids gradually rather than all at once. Drinking water that is extremely hot or too cold is not recommended. After Iftar, sipping on some lukewarm water will help to hydrate your body more easily.

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