As you observe the fast from dawn until dusk, the real question that often arises is: “How much water do I really need to stay healthy?” and “How can I make sure that I am staying on track?”
The key to maintaining your energy and well-being during this sacred month lies in understanding your hydration needs.
Why Hydration is Important
Water is essential for regulating body temperature, supporting digestion, and ensuring proper circulation. You lose water (dehydration) throughout the day with normal body processes, such as making urine, bowel movements, and sweating.
Highly active individuals can lose more water through sweat, and the same is true at higher altitudes and in extreme temperatures. Plus, illnesses such as fever and diarrhoea result in additional water loss.
Staying well hydrated can help reduce your risk of developing kidney stones, urinary tract infections, and constipation.
Overhydration (taking excess of fluids) is also risky, and it may require medical attention.
During Ramadan, long fasting hours can increase the risk of dehydration, which can lead to fatigue, dizziness, and digestive issues.
To maintain proper hydration, it is essential to adopt smart hydration habits between Iftar and Suhoor to stay energised and focused throughout the day.
How Much Water is Truly Necessary?
Many factors impact how much water you need, including your age, sex, activity level, and overall health. More water is needed for individuals during pregnancy and while breastfeeding.
Certain health conditions, such as congestive heart failure or renal disease, also have different fluid needs. This is also true for those with serious infections or diarrhoea.
Adequate intake levels for water have been determined for generally healthy people and are based on age and sex.
For women, the amount of total water is about 11.5 cups per day and, for men, it is about 15.5 cups. These estimates, however, include fluids consumed from both foods and beverages, including water. You typically get about 20% of the water you need from the food you eat. Taking that into account, women need about 9 cups of fluid per day and men need about 13 cups in order to help replenish the amount of water that is lost.
This general guideline remains true during Ramadan, ensuring you stay healthy and energised throughout the month.
Colour Check
A quick and easy way to check if you are getting enough water overall is to take a peek at the colour of your urine. If you are consuming enough, the urine colour will be a pale-yellow colour. If it is a dark yellow or amber colour, you may need to increase the amount of water that you consume.
Best Practices for Staying Hydrated
Prioritising hydration does not have to be difficult. You can stay hydrated by enjoying a variety of beverages, as well as eating foods that have a high-water content, such as fruits and vegetables.
- Always break your fast with water.
- Avoid high salty and spicy foods, as these foods can cause dehydration.
- Pace your water intake – Spread your water intake between Iftar and Suhoor, and sleep enough to stay consistently hydrated. Aim for 8 to 12 glasses per Ramadan night.
- Avoid caffeine and sugary drinks as they can lead to dehydration and increased thirst.
- Opt for water instead of soda or energy drinks.
Options with a 90% to 100% water content, include:
- Drinks including water, sparkling water, and fat-free milk
- Fruits, especially cantaloupe, strawberries, and watermelon
- Vegetables such as lettuce, cabbage, celery, spinach, and cooked squash
Options with a 70% to 89% water content, include:
- Fruits including bananas, grapes, oranges, pears, and pineapples
- Vegetables such as carrots, broccoli, and avocados
- Dairy products including yogurt, cottage cheese, and ricotta cheese
