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

Nothing quenches thirst better than water, but here are some nutritive water alternatives for you!

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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 then finished at sunset with iftar, and this would last 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. 


The summer season 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. 

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.


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.

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.

Non-salty/less salty 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. 


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.


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.