Don’t Wait Until You’re Thirsty: Expert-Backed Hydration Tips for Fasting

Ramadan is a special time for Muslims around the world, a period for spiritual growth and self-discipline. One of the main practices of this holy month is fasting, where individuals refrain from food and drink from dawn until sunset. While fasting can be fulfilling, it also requires careful planning to ensure you stay healthy.

Is Fasting Safe for You?

Before embarking on a fast, it’s important to ask yourself: Am I healthy enough to fast? According to Dr. Michael Perskin, a geriatrician, the answer depends on individual health. For example, an active 75-year-old might handle fasting better than one with conditions like diabetes or hypertension. Islam encourages fasting only when it doesn’t worsen a person’s health.

The Importance of Staying Hydrated

One of the biggest challenges during Ramadan is staying hydrated. Since drinking water is only allowed after sunset, many people make the mistake of not drinking enough, leading to dehydration. Dehydration can cause fatigue, headaches, dizziness, and even more serious health issues. Dr. Lama Nazzal, a nephrologist, recommends drinking water throughout the night, not just when you feel thirsty. The goal is to drink 2.7 liters (for women) to 3.7 liters (for men) of fluids each day.

Eat Foods That Hydrate and Fuel Your Body

In addition to drinking water, it’s important to consume foods that help hydrate and provide energy. Foods like watermelon, cucumbers, and citrus fruits have high water content. Dates, a traditional Ramadan food, are rich in electrolytes and provide quick energy after a long day of fasting.

Planning Your Meals for Energy

For the pre-dawn meal (suhoor), focus on protein and fiber-rich foods. Options like eggs, Greek yogurt, and overnight oats will keep you energized throughout the day. After breaking your fast, avoid overeating, but focus on balanced meals that hydrate and nourish your body.

Conclusion: Balance and Preparation

Fasting during Ramadan is about more than just spiritual reflection; it’s also about taking care of your physical health. By planning your meals, staying hydrated, and knowing your limits, you can ensure a fulfilling and healthy Ramadan experience.