How can I avoid dehydration in Ramadan?

Detailed answer

You can avoid most dehydration in Ramadan by planning what you drink and eat between iftar and suhoor, and by keeping cool during the day. A healthy body copes well with a day of fasting if it starts the day properly hydrated.

Drink wisely at night

• Spread your water out. Drink a glass or two at iftar, then keep sipping through the evening and at suhoor, rather than gulping a lot at once. See how much water to drink.
• Limit caffeine. Coffee, strong tea and cola can make you pass more urine. Keep them to a cup or two.
• Avoid very sugary drinks. Water, milk, laban and diluted juice are better choices.

Eat foods that hydrate

• Water-rich fruit and vegetables: watermelon, cucumber, tomatoes, oranges and lettuce.
• Soups, stews and yoghurt at iftar and suhoor.
• Cut down on salty foods, pickles, crisps and processed meat, especially at suhoor, as they increase thirst.

During the day

• Stay in the shade or indoors in the hottest hours, and wear light, loose clothing.
• Avoid hard physical activity in the heat. Move exercise to after iftar; see exercise while fasting.
• A cool shower helps you feel fresher and does not break the fast.

Know the warning signs

Mild thirst and a dry mouth are normal. But dizziness, fainting, confusion, a racing heart, very dark urine or no urine for many hours are signs of serious dehydration. In that case, break your fast, drink, and seek medical help if needed. You make up the day later. Allah says: "Allah intends ease for you and does not intend hardship for you" (Al-Baqarah 2:185), and He tells us not to throw ourselves into destruction (Al-Baqarah 2:195).

Older people, people with health conditions and those who work outdoors should take extra care, and follow the advice of a doctor who understands fasting.

A sunnah to remember

The Prophet (peace be upon him) used to break his fast with fresh dates, or if there were none, dried dates, or if there were none, a few sips of water (Abu Dawud and Tirmidhi). Starting gently with dates and water is a good way to rehydrate before the main meal.