On April the 2nd, the Islamic month of Ramadan begins as Muslims all over the world celebrate the holy month. This will see residents fasting for around 14 hours each day, meaning no food or liquid may be consumed between dawn and dusk. Considering that water makes up to 70% of your body, fasting can pose a hydration challenge to those who observe it. We’ve created this quick guide to help you stay healthily hydrated during Ramadan 2022.

Look Out For Signs of Dehydration

It’s important to be aware of your hydration levels during fasting. At first, you may be aware of how thirsty you feel. Believe it or not, thirst is not always the first sign that your body is dehydrated. Before feeling thirsty, you could already be dehydrated, losing as much as 1 to 2 per cent of your body water content. One of the first symptoms of dehydration can include headache, fatigue, exhaustion, dizziness, or overall low energy. These symptoms can cause repercussions if left ignored. Recognising the less serious signs beyond thirst can easily prevent severe dehydration and learning more about the symptoms of dehydration will make it easier to recognise when your body needs fluids.

Juliott Vinolia, Clinical Dietician with Medeor 24/7 Hospital, Dubai, says: “When we fast without proper preparation and go without food and water for long periods, we may experience dehydration. Therefore prior to the fast and after ending the fast, it is very important that we hydrate and replenish our bodies with the right kind of liquids. Not all liquids are similar. For instance, having caffeine or carbonated drinks is likely to dehydrate you more, while having plain water, or water-rich vegetables, clear vegetable soup, will replenish the lost minerals in your body.”

Reach Beyond a Glass of Water

When the time comes, you may think the first step to rehydration is drinking tons of water. This isn’t the case. Drinking too much water can dilute the concentration of sodium in your blood. Instead, look for a drink containing electrolytes such as sodium, potassium, magnesium, and chloride. “Nearly 70 per cent of the human body is water, which is lost in many metabolic processes that our body is involved in, such as perspiration, urination, breathing and so on. We require our cells to be hydrated with fluids that contain electrolytes such as potassium, calcium, magnesium, sodium and other vital minerals,” Juliott Vinolia continues to explain. This means drinking a bottle of iPRO Hydrate with added electrolytes rehydrates the body faster than drinking a glass of water alone.

Stay Away from Caffeine 

Caffeine is a diuretic ingredient, which means beverages containing caffeine (such as coffee and energy drinks) can increase the urge to urinate more. Drinking caffeine-fuelled beverages during Ramadan is cautioned against as it can advance dehydration in the body. As a healthy hydration drink, iPRO Hydrate doesn’t contain diuretic and non-nutritional ingredients such as caffeine or stimulants. If you’re a usual coffee drinker, we suggest cutting down gradually. Since caffeinated beverages cause blood vessels in the brain to narrow, the sudden change in blood flow from withdrawing can lead to painful headaches. These headaches vary in intensity and length as the brain adapts to the new blood flow rhythm.

Include Hydrating Foods

Juicy fruit and vegetables rich in water content are slowly released into the body as you digest them. Since a fifth of your daily fluid intake comes from the foods you eat, it’s essential that your meals include a healthy variety of fruit and vegetables. Practically 95% water, one serving of cucumber has only 8 calories and is a good source of fibre, vitamin K, and vitamin A. Compiled by the Centers for Disease Control and Prevention, watercress topped the list of "powerhouse fruits and vegetables" due to its high amount of water. Celery is another healthy vegetable that is made mostly of water. A single cup of it contains 115g of water alone (source: WebMD).

iPRO Hydrate: Halal-Certified Hydration

iPRO Hydrate is a halal-certified healthy hydration drink and the ideal beverage at Suhoor time for your daily intake of essential vitamins and minerals. Made from natural spring water and sweetened with premium Stevia plant extract, a bottle of iPRO Hydrate is rich in 100% vitamin C and contains the vitamin B complex (B5, B6, B7, and B12). These refreshing drinks (available in Mango, Orange and Pineapple, Citrus Blend, and Berry Mix flavours) are low-sugar and free from artificial sweeteners, colours, or flavours.