How to Stay Hydrated and Energized During Ramadan Fasting

During the holy month of Ramadan, maintaining hydration and energy levels is essential for those observing fasts, as long hours without food and water can lead to fatigue and dehydration.

Health experts emphasize that proper fluid intake and balanced nutrition at Suhoor (pre-dawn meal) play a vital role in sustaining energy throughout the day.

Kamini Sinha, a nutritionist at Mans Hospital, recommends drinking two to three glasses of water slowly during Suhoor to compensate for overnight fluid loss. She advises taking small sips rather than consuming large amounts of water at once.

Coconut water is considered an excellent option due to its natural electrolytes, which help maintain the body’s fluid balance and reduce thirst during the day.

According to dietitians, smoothies made with milk or low-fat yogurt can also help maintain hydration and energy. Adding bananas, dates, or soaked chia seeds can enhance the nutritional value. Chia seeds absorb water and form a gel-like consistency, which helps retain moisture in the body for longer periods.

Experts warn against consuming overly sweet beverages, as excess sugar may increase thirst during fasting hours. Lemon water or plain lassi can be beneficial if sugar is kept to a minimum. A pinch of salt in lemon water may help maintain electrolyte balance, while herbal drinks with mint or basil leaves can provide refreshment.

Caffeinated beverages such as tea and coffee should be limited during Suhoor, as they may increase fluid loss and lead to dehydration.

When selecting foods, it is advisable to avoid salty, spicy, and fried items that can trigger thirst. Instead, include oats, porridge, whole grains, eggs, vegetables, and water-rich fruits such as watermelon, cucumber, and oranges. Protein- and fiber-rich foods release energy gradually, helping reduce fatigue throughout the day.

Nutrition experts also advise individuals with medical conditions to consult their doctor or dietitian before fasting to ensure they can maintain their health and energy safely during Ramadan.