Hydration During Ramadan????

Dehydration Effects on Kidney Function

Fasting can elevate serum creatinine and urea levels due to dehydration, with studies showing that those who maintain higher fluid intake at night experience better kidney function (Tarabeih et al., 2022).

Ocular Health Implications

Dehydration during Ramadan has been linked to increased tear osmolarity and changes in ocular parameters, which can affect vision and eye comfort and a significant alteration in eye function were observed, necessitating further research on fasting's impact on ocular health (Heravian et al., 2015).

Body Water Composition Changes

The loss of body water can affect physical and cognitive performance, particularly in hot climates like the UAE (Maughan & Shirreffs, 2012). Studies indicate that while total body water remains stable, intracellular water decreases, suggesting a shift in water distribution that may impair cellular function (Najafi et al., 2023).

How to Maintain Hydration During Ramadan

1. Hydrate Smartly Between Iftar and Suhoor

Goal: Drink 8-12 glasses of water (or more if you're active or in a hot climate).

Timing: Spread it out! Chugging water at suhoor won’t help much because your body excretes the excess.

Strategy:

- 2-3 glasses at Iftar

- 4-6 glasses between meals/snacks

- 2-3 glasses at Suhoor

2. Avoid Dehydrating Drinks

-Limit caffeine (tea, coffee, soft drinks). They increase urine output and cause dehydration.

-Avoid sugary juices—they spike blood sugar and increase thirst.

3. Eat Hydrating Foods

- Fruits & Veggies: Watermelon, cucumber, oranges, strawberries, lettuce, tomatoes- mostly prefer high water content veggies

- Soups: A great way to sneak in extra fluids at Iftar.

4. Pace Yourself with Salt

- Salty and fried foods increase thirst.

- Choose fresh, whole foods and use herbs/spices for flavor instead of salt.

5. Choose Suhoor Wisely

- Include slow-digesting complex carbs (like oats, whole grains) and fiber-rich foods.

- Add healthy fats (avocado, nuts, seeds) to keep you full and reduce thirst.

Supplements That Help Maintain Hydration

1. Electrolytes

- Key minerals: Sodium, Potassium, Magnesium, Calcium

- During non-fasting hours, electrolyte powders/tablets (sugar-free is best!) can help balance fluids, prevent cramps, and support energy levels.

- Natural option: Coconut water (just watch the sugar content!).

2. ORS (Oral Rehydration Solutions)

- Especially helpful after Taraweeh prayers or workouts. They restore electrolyte balance quickly.

3. Magnesium Supplements

- Helps prevent muscle cramps caused by dehydration, especially if you’re active.

4. B Vitamins (B1, B6, B12)

- Support energy metabolism and help in maintaining fluid balance at the cellular level.

5. Omega-3 Fatty Acids

- Supports overall cell hydration and reduces inflammation, which can be triggered by dehydration.