Ramadan fasting is a period of discipline, spiritual introspection, and personal development, but it also presents physical difficulties, particularly with regard to drinking enough water.

The actual question that frequently comes up when you observe the fast from sunrise to sunset is: “How much water do I really need to stay healthy?” and “How can I ensure that I am maintaining my course?”

Knowing your hydration needs is essential to sustaining your vitality and overall health during this holy month.

Why Hydration is Important

Maintaining healthy circulation, assisting with digestion, and controlling body temperature all depend on water. Normal bodily functions like sweating, bowel movements, and urine production cause you to lose water during the day, which is known as dehydration.

Sweating can cause greater water loss in highly active people, as well as in high altitudes and extremely hot or cold temperatures. In addition, diseases like diarrhea and fever cause more water loss.

Constipation, urinary tract infections, and kidney stones can all be prevented by drinking plenty of water.

Overhydration (taking excess of fluids) is also risky, and it may require medical attention.

During Ramadan, long fasting hours can raise the risk of dehydration, which can lead to weariness, dizziness, and digestive difficulties.

To maintain proper hydration, it is essential to adopt smart hydration habits between Iftar and Suhoor to stay energized and focused throughout the day.

What is the Actual Water Requirement?

Your age, sex, amount of activity, and general health are some of the many variables that affect how much water you require. People need to drink more water when they are pregnant and nursing.

Different fluid requirements are also associated with some medical diseases, such as renal disease or congestive heart failure. This also applies to people who have severe illnesses or diarrhea.

Based on age and sex, adequate water intake requirements have been established for those in generally good health.

For women, the amount of total water is about 11.5 cups per day and, for men, it is about 15.5 cups. These estimates, however, include fluids consumed from both foods and beverages, including water. You typically get about 20% of the water you need from the food you eat. Taking that into account, women need about 9 cups of fluid per day and men need about 13 cups in order to help replenish the amount of water that is lost.

This general guideline remains true during Ramadan, ensuring you stay healthy and energized throughout the month.

Verification of Color

Examining the color of your urine is a quick and simple method to determine whether you are getting enough water overall. The color of your urine will be pale-yellow if you are ingesting enough. You might need to drink more water if it’s amber or dark yellow in color.

Top Tips for Maintaining Hydration

Making hydration a priority doesn’t have to be hard. Drinking a range of beverages and consuming meals high in water content, like fruits and vegetables, will help you keep hydrated.

1. 1. Always drink water to break your fast.
   2. Steer clear of spicy and salty foods as they can dehydrate you.
   3. Water consumption should be spaced out between Iftar and Suhoor. You should also get adequate sleep to ensure that you keep hydrated during the day. Try to have 8–12 glasses per night during Ramadan.
   4. Steer clear of sugary drinks and coffee since they might cause dehydration and increased thirst.
   5. Instead of soda or energy drinks, choose water.