Avoid dehydration mistakes while fasting during Ramadan

Staying hydrated during Ramadan is very important. Fasting for long hours, especially without water, can lead to dehydration. This can cause problems like fatigue, headaches, and dizziness. Dr. Rajeshwari Panda, a dietitian at Medicover Hospital in India, shares tips to help people stay hydrated during this holy month. Firstly, it is important to drink water at regular times. Instead of drinking a lot at once, it is better to spread out water intake. Focus on drinking water during Suhoor, the pre-dawn meal, and after Iftar, when the fast is broken. Eating foods that have a lot of water is also helpful. Fruits and vegetables like watermelon, cucumbers, oranges, and strawberries are good choices. Soups and broths can provide both hydration and nutrients. Electrolytes, which are important for keeping fluids balanced in the body, should not be forgotten. Foods such as bananas, avocados, and yogurt can help with this. Adding a little Himalayan salt to water or drinking coconut water can provide extra electrolytes. It’s also wise to limit drinks that can cause dehydration, like coffee and sugary sodas. Monitoring the color of urine can be a quick way to check hydration levels. Pale yellow urine means you are well-hydrated, while dark yellow indicates dehydration. For Suhoor, start with a glass of water and include hydrating foods. During Iftar, it is recommended to break the fast with dates and water, followed by a soup. Spacing out water intake throughout the evening is beneficial. Planning meals and hydration in advance is important. It is best to choose whole, unprocessed foods. If there are any health concerns, consulting a healthcare professional or dietitian is advised. Following these tips can help maintain health and reduce the risk of dehydration during Ramadan.