It’s that time of the year again, when Muslims worldwide are preparing for one of the happiest and most festive seasons of the year, the holy month of Ramadan. With an entire month of fasting, praying, doing charity, and meals to prepare, many overlook the importance of staying hydrated from dusk to dawn. We gathered up some valuable tips to help you properly quench your thirst post Iftar, regulate your water intake, and stay hydrated throughout Ramadan.
1- Drink steady sips of water
A common myth among fasters is that gulping an excessive amount of water after Iftar and during Suhoor will help them stay hydrated. According to a research on water and hydration, overdrinking leads to improper water absorption by muscles and tissues and forces the kidneys to get rid of the excess water, which results in multiple bathrooms visits, a decrease in salt levels in the bloodstream and swelling of the cells. Make sure you drink small and steady quantities of water after breaking your fast to give your body a chance to process the water and hydrate efficiently.
2- Give water a flavor boost
If you are worried about hydration in Ramadan but find plain water too bland for your taste, you can always give your water a flavor boost by infusing it with sliced fruits, like berries, melons, and pineapples or add some mint leaves, a squeeze of lime and turn it into a detox water. Detox water provides your body with numerous benefits like cleansing your body from toxins, boosting your metabolism, and improving your energy levels. All you have to do is cut your chosen fruit slices in your water bottle, leave it overnight to soak in the flavors, and enjoy a refreshing source of hydration this Ramadan.
3- Eat water-rich foods
Water-rich foods are another great option to stay hydrated during Ramadan. Foods like cucumbers, lettuce, tomatoes, watermelon, apples, and strawberries are made up of mostly water and can keep you feeling hydrated for a long period of time. Spinach contains 93% water and is an excellent base for your salads and smoothies. Fruits like oranges, peaches, and cantaloupes are also excellent water sources that can up your fluid levels and sweeten your Iftar hours.
4- Soup it up
Nothing tops breaking your Iftar with a warm, cozy, and hearty bowl of soup that replenishes your body’s fluids and warms your system before moving onto the rest of the Iftar dishes. Broth-based soups help balance the levels of electrolytes in your body thanks to their high sodium levels, regulate nerve and muscle function and maintain water balance. Opt for broth-based soups packed with nutrients, like chicken soup, vegetables soup, chicken noodle soup, and lentil soup.
5- Cut down on salty food
When fasting for long hours, salt can be your enemy especially when consumed over sohour at night. Eating too much salt causes water retention in the body, not to mention, feeling very thirsty while fasting. Stay hydrated during fasting hours by avoiding foods high in salt or sodium levels, like salty chips, nuts, crackers, and smoked or processed meats. A double-edged sword, too much or too low sodium levels can make you sick, while the right amount of sodium helps the perfect amount of water move into and out of your cells and keep your body well-hydrated.
Trying to moderate your water intake in Ramadan and after long fasting hours can seem difficult. Still, by adopting some of these tips, you’ll ensure your body has the required fluids to avoid dehydration and beat the thirst during fasting hours.