How to Stay Hydrated While Fasting in Ramadan

During Ramadan you go many hours without food or water, and your body keeps losing water through breathing, sweat and urine. With some planning around suhoor and iftar, most healthy adults can fast comfortably. This guide covers simple steps to avoid dehydration and low energy.

How to stay hydrated between iftar and suhoor

• Spread your drinks out. Sip water steadily from iftar until suhoor instead of drinking a large amount at once.
• Choose water first. Water and unsweetened milk are good choices.
• Cut down on caffeine. Tea, coffee and cola make your body lose water faster.
• Take extra care if you are at higher risk. Older people and those taking water tablets (diuretics) can become dehydrated more easily.
• Limit sugary drinks. They add a lot of sugar without keeping you full.
• Stay out of direct sun in the daytime where you can, as heat and sweating increase water loss.

What to eat at suhoor

Suhoor should be a balanced, filling meal that gives you energy slowly through the day. Good options include:

• High-fibre whole grains such as oats or brown rice
• Protein, for example from lentils, chickpeas or beans
• Vegetables and fruit
• Enough water and other decaffeinated, sugar-free drinks

What to eat at iftar

• Break the fast with water and a date or some fruit for a quick energy boost.
• Keep the meal moderate rather than very large.
• Go easy on fried foods, sweets and heavily processed snacks.
• Oily, spicy and deep-fried foods can also make heartburn worse.

Common problems and simple fixes

Headaches

These are often caused by dehydration, hunger, too little sleep or missing your usual tea or coffee. A balanced suhoor, enough fluids and avoiding direct sunlight can help.

Heartburn

Cut back on oily, fried and spicy foods, caffeine and smoking.

Who should talk to a doctor before fasting?

Islamic teachings allow people whose health could be harmed to be excused from fasting. This includes people who are ill, pregnant or breastfeeding, older and frail people, and people with long-term conditions. If you have a condition such as diabetes, heart disease or a mental health condition, speak to your doctor before Ramadan. Never change how or when you take your medicines without medical advice.

When to break your fast and get help

Break your fast and drink fluids if you:

• Feel very dizzy, confused or disoriented
• Faint or feel about to faint
• Have signs of dehydration such as dizziness and tiredness

If you have diabetes, you must break your fast if your blood sugar drops below 4 mmol/l, or if it goes above the level your doctor has set for you. Seek medical help if symptoms do not improve after drinking, or if someone faints or becomes confused; call Rescue 1122 in an emergency.