Muslims around the world are celebrating the holy month of Ramadan, fasting from dawn until sunset, refraining from food, drink, and other worldly pleasures.
Fasting is a unique experience of spirituality, self-discipline and reflection, aiming to foster empathy towards the less fortunate. However, people need to ensure they are getting enough nutrients and hydration to stay in good health during Ramadan.
In light of this, CNN shared some expert tips to stay hydrated and healthy during fasting.
Dangers of Dehydration
Not drinking enough water can cause serious problems, so it is important to have a sufficient amount of water to keep your body hydrated during fasting hours.
In this context, the Toronto-based registered dietician and coauthor of “The Healthy Ramadan Guide,” Nazima Qureshi, told CNN: “A mistake that many people make when they’re going through Ramadan is not drinking enough water, which could lead to digestive issues, dehydration and not feeling that great.”
The geriatrician and internal medicine doctor at NYU Langone, Dr. Michael Perskin, also warned of dehydration damage. “The problems could be (feeling) lightheadedness, irritability, fatigue, headache, sluggish,” which can reach the point of passing out, he noted.
Moreover, people with mild heart diseases can face an increase in heart rate that could lead to an acute cardiac event or a stroke, according to Perskin.
Meanwhile, Dr. Lama Nazzal, a nephrologist and associate professor at NYU Grossman School of Medicine, pointed to dehydration risks for the kidney health, warning that not drinking enough water can lead to reduced kidney function over time.
Keep Hydrated
To keep hydration levels boosted during Ramadan, Perskin suggested drinking plenty of water and fluids days before fasting. “Just like you would train for a marathon – a few days before, maybe drink some extra water. Have some extra fruit and vegetables,” he said.
Nazzal recommended drinking water well into the night. “Once people break their fasts after sunset, they should continue drinking water through the night,” she said. Nazzal also advised that people should keep drinking water and fluids in general, not only when they feel thirsty.
Recommended Water Intake
According to the National Academy of Medicine, women should consume 2.7 liters of fluids daily while men should have 3.7 liters daily. However, around 50% of people worldwide do not meet these recommendations on a regular basis.
In the light of this, Qureshi recommended that people have the same amount of water on fasting days, and to set a target. “In that early morning meal (Suhoor), you want to get anywhere from 500 to 750 milliliters of water. When you break your fast you want to aim for 500 milliliters, and then you have the evening hours,” she said.
Furthermore, Perskin advised older people to drink more water during Ramadan, because they generally do not drink enough water and some of them can slightly lose their sense of thirst.
Adding Flavors
Plain water is not the only option to get hydrated. People can create natural blends or incorporate high-water content foods to their diet to get the needed amount of liquids.
Here, Qureshi said: “You could definitely go for high-water content fruits and vegetables, so things like your watermelon, cucumbers, citrus.” But she stressed that this is not a replacement for water. “At the end of the day, nothing will replace water,” she said.
Qureshi shared ideas to enhance the flavor of plain water. “Squeezing in a bit of lemon with a pinch of sea salt with a little bit of electrolytes — that could be a good option. Or flavoring your water naturally with lemon slices or mint — that would probably be a nice refreshing option as well,” she said.
Electrolytes are minerals that have an electric charge when they are dissolved in water or blood, according to Healthline.
They are essential for bodily processes, such as proper nerve and muscle function, maintaining acid-base balance and keeping the body hydrated. Electrolytes include: Sodium, Potassium, Chloride, Calcium, Magnesium, Phosphate, and Bicarbonate.
Energy-boosting Foods
Qureshi pointed to the importance of incorporating protein and fiber into the Suhoor meal, the last meal before fasting, to maintain your energy levels during the day. These include eggs, avocados, oats, Greek yogurt, and beans.
Furthermore, Qureshi highlighted the nutritional value of dates, an essential staple on Ramadan Iftar tables. Muslims worldwide, and in Saudi Arabia in particular, break their fast with dates and water or milk.
“Around the world everyone is opening their fast with dates, and the great thing is there are nutritional benefits. After a long day of fasting there’s potassium, magnesium (in dates). There’s electrolytes as well,” she noted.
