5 helpful tips to stay hydrated during Ramadan

Thirst is a symptom that you’re dehydrated. Whether or not this comes as a shock, the fact is that if you are thirsty, you are already dehydrated. That is to say, if you want to avoid dehydration, you should avoid getting to the point where you are thirsty. Of course, drinking water is not an option during Ramadan’s long fasting days. 

During these sweltering summer days of Ramadan, thirst has undoubtedly been your constant companion. However, there are a few tips and tactics that might help you avoid becoming dehydrated. Because the greatest strategy to avoid dehydration is to drink enough water, the following tips will not replace your need to drink water. They will, however, assist you in reducing your thirst between the last sohour sip and the first sip at iftar.

No. 1: Drink water.

Drink plenty of water throughout the night to prepare for your fasting day. During the evening, have a bottle of water nearby and try to drink a cup or two every hour or so. Drink three liters of water every day, but remember that you’ll need extra water if you’re drinking sugary drinks (which a lot of Ramadan drinks contain) or caffeine.

No. 2: It’s all about the clothes.

During Ramadan, be cautious about what you wear during the day. The color of your shirt, the fabric of your jeans, and the layers of clothing you wear all have a role in maintaining a low body temperature. Choose a light-colored shirt if you work indoors; if you spend the majority of your day outside, a darker hue will assist protect you from the sun’s rays. Dark-colored is not recommended since its traps the heat from the sun.

Some people feel that wearing a cotton undershirt will protect them from the sun. The truth is that wearing an undershirt can raise your risk of dehydration. The undershirt will absorb sweat and turn into a moist, hot piece of cotton fabric, raising your body temperature, particularly if you are wearing a second layer of clothing. It’s better to wear a loose cotton t-shirt that allows your sweat to evaporate.

No. 3: Take cold showers.

During Ramadan, cold showers might help you rehydrate in a variety of ways. Chapped lips, flushed skin, weariness, raised body temperature, and increased breathing and pulse rate, followed by dizziness, increasing weakness, and difficulty breathing were evident signs of dehydration. If you experience one or more of these symptoms, you should try to cool down as soon as possible. 

Spend 5-10 minutes submerging the base of your head in cold water. (Please, no ice water; let’s attempt to keep you from freezing.) It’s considered impolite to take a cold shower in a public restroom, so if you’re in an office, wet a small towel with ice water and apply it to your forehead, the area behind your ears, the base of your neck, the upper back, and the chest.

No. 4: Make a menu plan.

What you eat has a big impact on whether your body is dehydrated or hydrated. Sugary foods (such as Ramadan sweets) can dehydrate you, however, fruit is an excellent source of additional water. Rather than mounds of sweets at the end of your iftar meal, consume a couple of slices of watermelon or orange. Green salads are another excellent source of additional water, so incorporate them into your diet.

No. 5: Working out.

Working out can surely cause dehydration because you lose a lot of water when you sweat. However, exercise aids in the removal of toxins and other toxic materials from your body, which can lead to dehydration in the future. Choose a decent time to exercise (two to three hours after iftar is recommended) and go to a cardio class, but attempt to balance the amount of water lost by drinking water before bed.

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