Getting the Right Fluids While Fasting

Fasting during Ramadan is an important act of worship and a spiritual experience for many people. However, limiting water intake for long periods can affect the body's fluid balance, which can lead to health problems. It is therefore important to have accurate information about fluid intake while fasting.

Why Fluid Intake While Fasting Matters

Fluid intake while fasting is very important for health, because drinking water is necessary for the body to work properly.

• It keeps you hydrated: fluid intake keeps the body well hydrated. In hot weather and during long periods without food in particular, the body is at risk of dehydration. Drinking enough water maintains the body's water balance and reduces the risk of dehydration.
• It supports the metabolism: water plays an important role in the body's metabolism. Enough fluid is needed for the metabolism to work properly. While fasting, the body tends to slow the metabolism in response to thirst, so drinking enough water helps the metabolism work regularly.
• It supports digestive health: fluid intake supports the proper working of the digestive system. Drinking enough water makes it easier for food to pass through the digestive system, which reduces the risk of constipation and helps prevent digestive discomfort.
• General health and wellbeing: fluid intake supports your general health and wellbeing. Drinking enough water supports the body's natural processes, supports skin health and can support energy levels and concentration.
• It reduces the risk of headaches and weakness: thirst can cause signs such as headaches and weakness. Drinking enough water when you are not fasting reduces the risk of such discomfort and makes for a more comfortable fast.
• It supports emotional and mental balance: thirst and hunger while fasting can affect your emotional and mental balance. Drinking enough water helps you look after your emotional and mental wellbeing. It can also support focus and help you cope with stress.

How Should Fluid Intake Be While Fasting?

Points to pay attention to regarding fluid intake while fasting include:

Fluid Intake Between Iftar and Suhoor

For people who fast, fluid intake takes place between iftar (the meal that breaks the fast) and suhoor (the pre-dawn meal). Drinking enough water when you break your fast and at suhoor is important to make up for lost fluid and to rehydrate the body.

Sources of Fluid

Not only water but also other sources of fluid, such as fruit juices, freshly squeezed juices, milk, ayran (a salted yoghurt drink), soup and fresh fruit, can be used to increase fluid intake. As well as meeting your body's need for water, they can provide energy and nutrients.

Caffeine and Sugary Drinks

Drinks containing caffeine (coffee, tea, cola) and sugary drinks (fizzy drinks, ready-made fruit juices) can increase thirst. They can also lead to dehydration. For this reason, while fasting it is better to avoid such drinks and to choose more natural and healthy drinks such as water, fresh fruit juices or milk.

Key Points

In general, what you can do to balance your fluid intake while fasting and avoid the problems that thirst causes is:

• To balance your fluid intake while fasting, take care to drink enough water at iftar and suhoor.
• Drinking small amounts of water at regular intervals while you are not fasting can help maintain fluid balance.
• Meet your body's need for water by taking fluids from a variety of sources.
• Avoid caffeinated and sugary drinks and choose more natural, healthy drinks.

Fluid intake while fasting is important for a healthy fast and for maintaining fluid balance. Drinking enough water and making use of a variety of sources of fluid will help you fast in a healthy way. If you have a health condition or take medicines, talk to your doctor before Ramadan.

This article is for general information only; please consult your doctor and dietitian about your own situation.