Foods to help you stay hydrated for a longer time during Ramadan

Ramadan is here and the Muslims all over the world are going to engage themselves in the practice of fasting for the holy month. Fasting begins at sunrise after suhur/sehri and finishes at sunset with iftar, and this lasts for 30 days. Muslims who fast for Ramadan are not allowed to eat, drink or smoke. It is believed that the reason for not drinking water is that, it is just one of the many gifts we take for granted in life. So, one of the effects of fasting is that it brings all of these aspects into focus as a reminder of blessings that humans receive and still take for granted. This includes the basic foundation of existence which is food and water and the people who love us.

As per the religious belief system, it is recommended that during fasting one can drink as much water as they wish during sehri/suhur to ward off thirst throughout the day. If anyone deliberately eats or drinks anything during the day, the fast is considered as invalid. So, if a fast is broken, it then needs to be compensated by fasting at a later date. Nothing quenches thirst much better than water, but here are some nutritive alternatives we have for you. These are water/moisture-rich foods that keep the body refreshed and hydrated throughout the day. Hence, consuming these at suhur or even iftar, will make sure that the body goes on for longer without having the urge to drink water constantly. 

Watermelon

The hot weather is at its peak where dehydration comes in as a natural course. Keeping the long fasting hours into perspective, it becomes more quintessential for people in Ramadan to take extra precautions when dealing with the water consumption pattern. In an ideal scenario, every individual has to drink water between 2.5-3 litres. Sufficing the need in one go is relatively difficult, where, watermelon comes as a saviour. Moreover, it’s healthy, naturally sweet and a perfect way to stay hydrated. 

Culinary Ideas: Watermelon Lemonade, Watermelon Olive and Feta Salad, Watermelon Cooler with Basil Seeds, Cold Watermelon Soup.

Coconut water

Did you know that coconut water is composed of 94% water content? Yes! And besides this, it also helps in preventing kidney stones. These 30 days is a considerable duration when the body might lose its basic need of water during the fasting period, so staying hydrated becomes vital. Then why not keep the worry aside and choose this delicious source of hydration.

Culinary Ideas: Coconut Milkshake, Orange Coconut Cooler, Coconut Tango, Rose Coconut Drink.

Cauliflower

Cauliflower is comprised of water content between 92-94%. Amazing isn’t it? Not just this, it's high in fibre and Vitamin B that makes it nutritionally richer. If you wish to re-hydrate then it is certainly a great addition to any meal. So, it’s quite advisable to break your fast with a tasty meal made of cauliflower.

Culinary Ideas: Cauliflower Rice, Stuffed Cauliflower Paratha, Cauliflower Koshimbir, Simple Cauliflower Sabzi.

Herbal tea

When we think of tea, there is no dearth of its varieties. However, under this topic of discussion, herbal tea is what we would like to strike upon. As it possesses 100% water along with flavoured herbs. Avoid adding sugar, so as to enjoy all its benefits. Herbal teas are indeed the best choice, especially during Ramadan.

Culinary Ideas: Cinnamon Apple Tea, Ginger Lemon Honey Tea, Green Tea Cooler, Hibiscus Tea, Basil Iced Tea.

Less salty and less oily food

It is easy to say than being done. A diet is usually based on foods with salt which can really dehydrate the body. Instead, non-salty or less salty food doesn’t barge in the process of keeping the body hydrated. As a matter of fact, our body usually needs a small daily dose of salt, which can be obtained naturally from fruits and vegetables. So, it is a good idea to ditch any kind of fried food you had your eye on. 

Culinary Ideas: Peanut Slaw, Protein Bowl, Chicken Stew, Adana Kabab, Dhaniya Adraki Champe, Gilafi kabab.

Juice 

We are thankfully bestowed with the natural bounty that has so many seasonal and juicy fruits. These are not just full of freshness, good taste, nutrients but are also high on water levels. Pick some fruit of your choice to make a refreshing juice. You can opt from water loaded fruits like oranges, watermelon, apple, pineapple and peaches, etc. This will keep you hydrated for a prolonged duration. You can also make it in a larger quantity to drink it during the suhur/sehri.

Culinary Ideas: Healthy Vegetable Juice, Refreshing Carrot Juice, Pomegranate Juice, Lauki Juice, Sugarcane Granita.

Milk

We all know that milk is a great way to get the body’s calcium fixed, but it also keeps hydration levels up all day round. It is a nutrient powerhouse, whether one goes for dairy milk, almond milk, coconut milk, soy milk or oat milk. Additionally, it is an amazing rehydrator and a great water substitute. You can have a bowl of cereal after iftar along with some milk and compensate the water requirement optimally. 

Culinary Ideas: Anjeer Milkshake, Apple Cinnamon Milkshake,Custard apple milkshake, Badam Shake

 In conclusion, the holy month of Ramadan is a time of reflection, devotion, and discipline, where fasting plays a central role. As the body undergoes long hours without food and water, staying hydrated is crucial for maintaining energy and well-being. Incorporating water-rich foods such as watermelon, coconut water, and cauliflower, along with beverages like milk, juices, and herbal teas, can provide the hydration and nutrients needed to sustain oneself during fasting. Avoiding salty or fried foods further helps in preventing dehydration. By making mindful choices at suhur and iftar, individuals can embrace the spiritual essence of Ramadan while caring for their physical health.

May this Ramadan bring peace, blessings, and nourishment to all observing this sacred month. 🌙