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How to stay healthy and hydrated during Ramadan?

Ramadan: the holy month has begun! 

Even amid the Covid-19, there seems no less enthusiasm and joy among people around the world for Ramadan. However, with this month began the new wave of festive cheer to commemorate the Prophet Muhammad's first revelation.

Ramadan is known for heightening one's spiritual belief and showing gratitude by fasting from dawn to dusk. All through this pious month, people have their first meal before sunrise, referred to as Suhoor, and other meals after sunset known as Iftar. However, this may take a toll on your health if you don’t prepare yourself adequately for it.

Since it is not just one day but one whole month, your sleeping and eating habits all get changed. Along with fasting, the sweltering heat makes it more challenging. Thus, to help you have a healthy and happy Ramadan, we have jotted a set of tricks and tips.

Read through and enjoy Ramadan to the fullest, keeping your mind and body all fit and devoted!

Drink enough water

The most basic but highly essential way to remain hydrated through this one-long month of fasting is drinking an ample amount of water during Suhoor. Also, make sure you consume water at regular intervals between the period of Iftar and Suhoor. 

This not only helps you revive hydration levels of your body, but also restores the energy levels for the next day's fasting.  

According to researchers, the human body requires a minimum of 60 ounces or 2 liters of water to stay hydrated for an entire day during the fast. Therefore, keep the hydration essentials near you, to continuously intake water during the night and prayer time. 

However, the tip is to drink water at proper intervals gradually and not chug it up all at once. Because chugging it all together will only cause bloating and do no good for hydration. 

Morning meal is the key

Suhoor meals play a vital role in keeping you healthy and hydrated. Contradicting various prevailing notions, Suhoor meals should be light and healthy. Thinking that a heavy Suhoor meal would keep you filled up the whole day long is a common misconception. 

Whereas, as a matter of fact, heavy meals often result in lowering your energy levels by burning them while digesting. The key is to include fiber-rich supplements in your Suhoor meal to kickstart your day with full energy.

Also, never think of skipping your Suhoor meal. I repeat, never!

Dates are mandatory

Not only do dates have a traditional significance in Ramadan, but also they have a plethora of other health benefits. The presence of copper, selenium, and magnesium makes them an absolute necessity during Ramadan fasts. 

Also, the Vitamin K in dates helps the human body cells store fluids effectively and pursue with the fast remaining happily hydrated and active the entire day. 

Avoid spicy, sugary, and salty food

Saying no to a meal including; delectable spicy food and delicious desserts is highly heartbreaking. But this no can save you from craving for water the entire day while fasting. 

Yes, salt, spices, and sugar are the significant triggers of thirst and leave you all exhausted due to dehydration. Thus, keep spices, salt, and sugar at bay or have lower quantities in your meal. 

Consume water-rich supplements

Another very helpful tip to keep yourself hydrated during Ramadan is including food supplements with rich water content. Including cucumber, tomato salad, and juicy fruits like watermelon, kiwi, orange, and more in your Suhoor meal would be a great pick that could help you remain hydrated throughout your fast.

And one thing an apple or banana a day keeps dehydration away, so don't forget them to include in your meals.

Be conscious about meal portions

If you want to keep dehydration at bay, be mindful while planning your meals for Suhoor and Iftar. People often show their gratitude and happiness by cooking heavy meals in large proportions. Even though there is no second thought that these meals are amazingly delicious, they will leave you all exhausted and dehydrated. 

Therefore, plan out your meals and include fiber and water-rich ingredients. Avoid overeating!

The bottom line

We hope that these few tips and tricks will help you have smooth fasting days all through the Ramadan month. Following this regime throughout the month will help you fight off dehydration and stay healthy. 

Also, taking care of your health is not just subjected to this month. However, once Ramadan gets over, you may struggle to follow your regular eating habits as your body gets accustomed to lesser meals. In such a case, be patient and let your body get used to all-day meals. But don't rush. Plan your meals and munching routine but most importantly, hydrate yourself. 

Don't let anything hamper your festivity! So, take extensive care of yourself to enjoy this pious month and show unwavering gratitude to God. 


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