Ramadan: Essential tips for fasting well

During the holy month of Ramadan, hydration becomes key to maintaining energy, focus, and well-being while fasting. With long hours between meals, what and how you drink during non-fasting hours makes all the difference.

By making a few smart adjustments, you can stay hydrated, reduce fatigue, and ensure a smoother fasting experience. Here’s how:

1. Hydration starts before dawn

Think of Suhoor as your body’s hydration window—what you drink before dawn can help sustain you throughout the day.

• Start with at least two glasses of water before eating.
• Avoid salty, fried, and processed foods, as they increase thirst.
• Incorporate water-rich foods like cucumber, yogurt, and watermelon.

Tip: Plain water feels too heavy? Try infusing it with mint or lemon for a refreshing boost.

2. How to rehydrate and refuel after fasting

After a long fast, your body absorbs hydration best in small, steady doses rather than all at once.

• Start with a few sips of water, then eat a date or a hydrating fruit.
• Pace your water intake through the evening—aim for at least eight glasses by bedtime.
• Choose soups, smoothies, or fresh fruit to naturally replenish lost fluids.

Tip: Coconut water is an excellent post-fasting drink—it restores electrolytes naturally without added sugars.

3. Fuel your body for lasting hydration 

Drinking water is essential, but staying hydrated is about balance—your body needs the right nutrients to retain fluids effectively throughout the day. Without proper electrolytes and minerals, water passes through your system too quickly, leaving you dehydrated despite drinking enough.

What to avoid:

• Caffeinated drinks (coffee, black tea, soda)—they increase dehydration.
• Salty snacks and heavy spices—they trigger thirst and water loss.
• Drinking large amounts at once—your body absorbs water better over time.

Better choices:

• Herbal teas (chamomile, peppermint) to soothe and hydrate.
• Fresh fruit & vegetables (cucumbers, oranges, celery) packed with natural water content.
• Whole grains and fiber-rich foods (oats, quinoa, brown rice) to slow digestion and help retain hydration throughout the day.
• Proteins and healthy fats (yogurt, nuts, eggs) to maintain steady energy levels and reduce thirst.

4. Stay cool & conserve energy

Dehydration isn’t just about what you drink—it’s also about how much water you lose.

• Limit direct sun exposure and avoid excessive sweating (whenever possible).
• Plan workouts wisely—opt for light exercise after Iftar, not during fasting hours.
• Choose breathable clothing to stay cool throughout the day.

Tip: If you feel dizzy, fatigued, or experience headaches, these may be signs of dehydration—adjust your water and food intake accordingly.

5. Not all water is created equal

While staying hydrated is essential, the quality of the water you drink also plays a crucial role in how well your body absorbs and retains fluids. Many people assume that low-sodium water is the healthiest choice, but in reality, water with balanced minerals is better for hydration and overall well-being.

Why minerals matter

Water isn’t just about H₂O—the right balance of minerals like sodium, magnesium, and potassium helps your body:

• Retain hydration longer – Ultra-purified or demineralized water can pass through your system too quickly, leading to fluid loss.
• Support electrolyte balance – Essential for muscle function, nerve signaling, and preventing dehydration.
• Enhance taste and mouthfeel – Water with calcium and magnesium provides a fresher, smoother drinking experience.

The low-sodium water myth

Many assume that low-sodium bottled water is the best option, but sodium is a critical electrolyte that helps regulate fluids in the body. While excessive sodium from processed foods is a concern, a balanced level in drinking water can actually support hydration, especially during fasting.

Tip: Instead of ultra-low mineral water, opt for water with a balanced mineral profile, including sodium, calcium, magnesium, and potassium, to ensure optimal hydration and nutrient absorption.

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Fasting is a practice of discipline and balance—and hydration plays a crucial role in how you feel, think, and function throughout the month.

By making thoughtful hydration choices, you can stay energised, feel your best, and fully embrace the spirit of Ramadan.

✨ The A1RWATER team is wishing you a healthy, peaceful, and well-hydrated Ramadan! ✨

Disclaimer: This article is intended for general well-being and informational purposes only. It does not constitute medical advice or guidance. Please consult a healthcare professional for personalized recommendations based on your individual health needs.