Tips For Staying Hydrated During Ramadan Fasting Month

It’s almost the Islamic religious festival of Ramadan, which is observed with fasting from dawn until sunset. Most Muslims will abstain from food and drink during daylight hours for a whole month. The exact dates of Ramadan vary because it starts when the new moon first appears in the ninth month of the Islamic calendar. 

When is Ramadan 2026?

This year, Ramadan will begin on the 17th of February, and it will end on the 18th of March with the traditional Eid al-Fitr festival, when thanks are offered to Allah. Fasting is a way of allowing Muslims to reflect on their faith and renew their knowledge of the Qur'an, and also to think about those less fortunate than themselves and carry out good deeds.

Why Fasting During Ramadan Increases the Risk of Dehydration

During the fasting period, Muslims usually have one meal, known as Suhoor, just before dawn, and another known as Iftar, directly after sunset. The prolonged period between when no fluids or food are taken can present challenges in staying adequately hydrated.

Although pregnant and postpartum women, children under the age of 14, the ill, and the aged are exempt from fasting, it can still pose risks to even people in full health. The human body is made up of approximately 60% water, and we also get about 20% of our fluid intake from food.

Even small changes can lead to a fluid imbalance, putting an individual at risk of headaches, dizziness, confusion, fatigue, and dry mouth. We continually lose fluids throughout the day as we breathe, sweat, and go to the bathroom. If they are not replaced by food and water, we not only become at risk of dehydration, but also of an electrolyte deficiency.

Electrolytes are essential vitamins and minerals, including magnesium, calcium, potassium, chloride, and sodium, that are lost through bodily fluids, particularly perspiration. It’s why endurance athletes often top up with oral electrolyte tablets during long-distance races. Electrolytes help the body to absorb water and to maintain an optimum fluid balance.

Signs Of Dehydration During Ramadan

Staying on top of what dehydration looks like during Ramadan can make all the difference in ensuring you catch it early and reduce the risks of it becoming severe. Here’s what you should be looking out for: 

• Fatigue
• Headaches 
• Dizziness or light-headedness
• Difficulty concentrating or brain fog 
• Reduced urination
• Muscle cramps
• Nausea or weakness

More serious signs of dehydration during Ramadan include:

• Confusion
• Rapid heartbeat
• Fainting
• Heat exhaustion, especially in warm weather
  

The Importance Of Staying Hydrated During Fasting

Observers of Ramadan need to take extra care to maintain hydration and electrolyte levels during fasting. It’s a time when even healthy people may lose weight, feel less energetic than usual, and be prone to digestive issues such as constipation and bloating. Over time, chronic dehydration can lead to dry skin, brain fog, joint stiffness, and fainting or seizures.

Our Tips To Stay Hydrated During Ramadan

It’s advisable to hydrate in smaller amounts for the first two hours before and after the fasting period, rather than drink a large volume of water in one go. This is because the body can’t process a sudden influx of fluid, and most of it will pass straight through. 

Maintaining a good electrolyte balance can help because it facilitates water absorption, meaning that it is easier to quickly replenish and also to retain fluids. 

When eating meals at either end of the fasting period, try to avoid foods high in salt or adding salt to cooking, as this can elevate sodium levels too high, leading to thirst. Include fruits and vegetables with high water content, such as oranges, watermelon, berries, tomatoes, celery, and cucumbers. 

Other good meals and snacks include semi-liquid foods such as soups, custard, jellies, yoghurt, stews, and curries with plenty of sauce. Fried and grilled foods tend to be drier, so limit your intake of these. Avoid foods with a lot of added sugar, because this can increase thirst. Opt for natural sweeteners such as fruit instead. 

Choose well-balanced meals with plenty of fibre, complex carbohydrates and protein, which will help to release energy slowly and sustainably throughout the day. Avoid convenience foods that are loaded with white carbs and sugar, because these will cause your energy levels to spike and then quickly crash. 

During the hours when drinking is permitted, avoid fizzy drinks and caffeinated drinks, because they can cause you to lose more fluids through urination and also further aggravate digestive issues.  

It’s also recommended to avoid smoking, because this can cause a dry mouth that contributes to thirst. Wherever possible, avoid going out in the warm sun, because this will increase body temperature and trigger sweating, which is the body's natural cooling mechanism. 

Physical exercise should be carried out outside of the fasting period, when there is enough time to replenish lost fluids and top up on nutrients. Taking a rehydration tablet can help the body to recover fluid balance more efficiently. 

How Much Water Should I Drink During Ramadan?

There isn’t a clear-cut answer as to how much water you should be drinking during Ramadan, as every individual needs different fluid levels. The amount of water you should be drinking varies depending on age, body weight, activity level and general health. But the general guideline for adults is around 2–3 litres of fluid per day between Iftar and Suhoor.

To find out more about staying hydrated during Ramadan and how our O.R.S electrolytes can help, you can get in touch with our team today.