emirates7 - With Ramadan's beginning on March 1, Muslims in the UAE may observe fasting for approximately 14 hours daily, abstaining from food and water during daylight hours. Given that around 60% of the human body consists of water—essential for transporting oxygen and nutrients to cells and regulating body temperature—staying hydrated is crucial, especially in hot climates.
“Maintaining hydration throughout Ramadan can be challenging due to the long fasting hours and high temperatures,” explains Dr. Thamir Alkasab, a urology specialist at Al Zahra Hospital Dubai. To help manage hydration, experts provide key recommendations, from selecting the right beverages to scheduling exercise appropriately.
Reducing Water Loss During Fasting Hours
Water loss occurs naturally throughout the day due to bodily functions and physical activity. However, dehydration becomes a concern when fluids are not replenished.
"Spending extended periods in the heat accelerates fluid loss through sweating and increased breathing," says Dr. Alkasab, advising individuals to limit exposure to high temperatures. If outdoor exercise is necessary, he recommends opting for lower-intensity activities, such as walking or gentle cycling, preferably during cooler parts of the day.
For exercise during Ramadan, experts suggest adjusting workout intensity. "For cardio, I advise a light-intensity session—about 30 minutes of slow, steady movement every other day," says Ahmed El Sayed, a personal trainer at Fitness First. Strength training and low-intensity cardio are preferred to avoid excessive sweating and dehydration.
Hydration Strategies Outside Fasting Hours
To maintain proper hydration, Dr. Alkasab recommends drinking water in small, frequent sips after breaking the fast rather than consuming large amounts at once, as the body cannot absorb excessive water all at once.
The choice of beverages also impacts hydration. "Water is more effective at hydrating the body than fizzy drinks or fruit juices," he explains. "It’s best to avoid caffeinated beverages like coffee, tea, and soft drinks, as they increase urination and contribute to dehydration."
Electrolyte drinks may be beneficial in certain situations. "If you engage in intense exercise for over an hour, sweat profusely, or are exposed to prolonged heat, an electrolyte drink can help," says Dr. Zarin Pilakkadavath, a family medicine specialist at Aster Clinic Liwan. However, she advises consuming them in moderation, especially if not involved in high-intensity activities.
Foods to Prioritize and Avoid When Breaking Fast
Dr. Mona Mobarak, a nutritionist associated with Abu Dhabi 360, suggests incorporating water-rich fruits and vegetables into iftar and suhoor meals to support hydration. "Fruits and vegetables like apples, watermelon, cucumber, blueberries, tomatoes, and spinach help maintain hydration levels and sustain energy throughout the day," she explains.
She also advises limiting salt intake, as excessive salt can trigger thirst. "Instead of salt, use herbs, spices, lemon, or lime to enhance flavor in meals," she suggests.
Dr. Alkasab further recommends minimizing sugar consumption, as it can cause children to feel excessively thirsty the following day. On the other hand, consuming whole grains, fiber-rich foods, and dried fruits can aid digestion and overall well-being.
Recognizing Dehydration Warning Signs
"Not feeling thirsty doesn’t necessarily mean you’re properly hydrated," warns Dr. Alkasab. Signs of dehydration include dark yellow urine, reduced frequency or volume of urination, and symptoms like dizziness or lightheadedness. "If urine turns brown, it indicates severe dehydration, and medical attention should be sought immediately," he adds.
For children fasting during Ramadan, Dr. Alkasab advises parents to ensure they drink sufficient fluids between iftar and bedtime. "Children aged nine to 13 need about two liters of water daily, while older children, especially boys, require around 2.5 liters to stay properly hydrated," he notes.
To help children manage fasting, he suggests keeping them cool by encouraging them to wash their face and neck frequently and limiting physical activity during the hottest parts of the day.
“Maintaining hydration throughout Ramadan can be challenging due to the long fasting hours and high temperatures,” explains Dr. Thamir Alkasab, a urology specialist at Al Zahra Hospital Dubai. To help manage hydration, experts provide key recommendations, from selecting the right beverages to scheduling exercise appropriately.
Reducing Water Loss During Fasting Hours
Water loss occurs naturally throughout the day due to bodily functions and physical activity. However, dehydration becomes a concern when fluids are not replenished.
"Spending extended periods in the heat accelerates fluid loss through sweating and increased breathing," says Dr. Alkasab, advising individuals to limit exposure to high temperatures. If outdoor exercise is necessary, he recommends opting for lower-intensity activities, such as walking or gentle cycling, preferably during cooler parts of the day.
For exercise during Ramadan, experts suggest adjusting workout intensity. "For cardio, I advise a light-intensity session—about 30 minutes of slow, steady movement every other day," says Ahmed El Sayed, a personal trainer at Fitness First. Strength training and low-intensity cardio are preferred to avoid excessive sweating and dehydration.
Hydration Strategies Outside Fasting Hours
To maintain proper hydration, Dr. Alkasab recommends drinking water in small, frequent sips after breaking the fast rather than consuming large amounts at once, as the body cannot absorb excessive water all at once.
The choice of beverages also impacts hydration. "Water is more effective at hydrating the body than fizzy drinks or fruit juices," he explains. "It’s best to avoid caffeinated beverages like coffee, tea, and soft drinks, as they increase urination and contribute to dehydration."
Electrolyte drinks may be beneficial in certain situations. "If you engage in intense exercise for over an hour, sweat profusely, or are exposed to prolonged heat, an electrolyte drink can help," says Dr. Zarin Pilakkadavath, a family medicine specialist at Aster Clinic Liwan. However, she advises consuming them in moderation, especially if not involved in high-intensity activities.
Foods to Prioritize and Avoid When Breaking Fast
Dr. Mona Mobarak, a nutritionist associated with Abu Dhabi 360, suggests incorporating water-rich fruits and vegetables into iftar and suhoor meals to support hydration. "Fruits and vegetables like apples, watermelon, cucumber, blueberries, tomatoes, and spinach help maintain hydration levels and sustain energy throughout the day," she explains.
She also advises limiting salt intake, as excessive salt can trigger thirst. "Instead of salt, use herbs, spices, lemon, or lime to enhance flavor in meals," she suggests.
Dr. Alkasab further recommends minimizing sugar consumption, as it can cause children to feel excessively thirsty the following day. On the other hand, consuming whole grains, fiber-rich foods, and dried fruits can aid digestion and overall well-being.
Recognizing Dehydration Warning Signs
"Not feeling thirsty doesn’t necessarily mean you’re properly hydrated," warns Dr. Alkasab. Signs of dehydration include dark yellow urine, reduced frequency or volume of urination, and symptoms like dizziness or lightheadedness. "If urine turns brown, it indicates severe dehydration, and medical attention should be sought immediately," he adds.
For children fasting during Ramadan, Dr. Alkasab advises parents to ensure they drink sufficient fluids between iftar and bedtime. "Children aged nine to 13 need about two liters of water daily, while older children, especially boys, require around 2.5 liters to stay properly hydrated," he notes.
To help children manage fasting, he suggests keeping them cool by encouraging them to wash their face and neck frequently and limiting physical activity during the hottest parts of the day.