One of the biggest challenges? Staying hydrated. Dehydration can lead to fatigue, headaches, and that midday slump that makes everything feel harder. Hospitals report a sobering 30% surge in severe dehydration cases during Ramadan1.
But here's the encouraging news: severe dehydration during Ramadan is entirely preventable, even in hot climates. In fact, with proper planning, you can indeed thrive physically as you embark on your spiritual journey next month. Through scientific research and practical experience, we've identified three key strategies for proper hydration management that can transform your Ramadan experience. .
Strategy 1: Skip the Sugary Drinks - Why Your Ramadan Drinks Could Be Making You Thirstier
Many of us instinctively reach for sweet drinks to break our fast, yearning for that quick energy boost. Drinks like jallab (a date-based syrup drink) or commercial soft drinks may feel refreshing at first, but they can actually leave you even more dehydrated.
The Hidden Problem with Sugary Drinks
Here’s why: These drinks are packed with sugar—about 6-8 tsp per 250ml. This causes a rapid spike in blood sugar, followed by a sharp drop a few hours later, making you feel drained, irritable, and—ironically—thirstier than before.
On top of that, high sugar concentrations pull water away from your cells and into your digestive system to process the sugar, reducing overall hydration. So while these drinks might satisfy your thirst in the moment, they actually work against your body’s ability to stay hydrated and energized.
The Sugar-Crash Cycle
Breaking your fast with a sugary drink triggers a cycle that can leave you worse off:
1. Blood sugar spikes rapidly after consuming 7-9 teaspoons of sugar in a single glass.
2. Your body releases a surge of insulin to bring blood sugar levels back down.
3. Within 2-3 hours, you crash, feeling tired, sluggish, and paradoxically, even thirstier.
Better Alternatives
The good news? You don’t have to give up flavor to stay hydrated. Research shows that electrolyte-balanced, sugar-free drinks can improve fluid retention compared to plain water. When electrolytes like sodium, potassium, and magnesium are in the right balance, your body absorbs water more efficiently without relying on excess sugar.
As Shahd Khalil, Clinical Nutritionist at the Saudi Sports for All Federation, explains:
"The cultural preference for sweetened Ramadan beverages creates a paradoxical dehydration cycle. By replacing one glass of jallab with infused water containing cucumber and mint, fasting individuals can improve fluid retention by 37% while maintaining cultural traditions."
Instead of reaching for sugary drinks, try thirst-busting drinks:
✅ Infused water with cucumber, mint, or lemon for natural freshness.
✅ Coconut water, a natural source of electrolytes without added sugar.
✅ Electrolyte-balanced drinks like OneShot Hydrate, designed for optimal rehydration.
✅ Light soups or broths, which provide hydration along with essential minerals.
This simple switch can help you stay hydrated, energized, and feel your best throughout Ramadan.
Strategy 2: Stay Active – How to Maintain Physical Performance During Ramadan
Many people assume that fasting means pressing pause on their fitness routine, but that’s not the case. With the right hydration strategy, moderate physical activity can actually enhance your Ramadan experience, boosting metabolism, improving circulation, and helping you maintain strength.
Maintaining physical activity during Ramadan is not only feasible but also necessary for a healthy fasting. Engaging in moderate exercise supports metabolism, preserves muscle mass, and boosts overall well-being.
A study conducted in Jeddah, Saudi Arabia, observed significant lifestyle changes during Ramadan, including alterations in dietary intake, chronotype, and sleep patterns among healthy adults. These changes underscore the importance of maintaining regular physical activity and proper hydration to support overall health during the fasting period. (Thieme Connect)
Why Exercise Matters During Ramadan
Exercising while fasting might seem counterintuitive, but research shows that moderate exercise can support fat metabolism and autophagy benefits (your body’s way of cleaning out damaged cells). The challenge? Dehydration and reduced glycogen stores can lead to fatigue and muscle cramps.
That’s where smart hydration and electrolyte balance come into play. Magnesium and B vitamins—found in effective electrolyte supplements—can help:
✅ Magnesium regulates muscle contractions and prevents cramping.
✅ B vitamins boost energy production and help with neurotransmission.
Best Times to Exercise While Fasting
To maximize performance while respecting fasting conditions, follow this structured approach:
🕓 Low-Intensity Cardio Before Iftar – Engaging in light exercises such as walking, cycling, or yoga before iftar helps maintain cardiovascular fitness without excessive fatigue or dehydration.
🌅 Strength Training After Iftar – After breaking the fast, your body is refueled, making it the best time for resistance training or more intense workouts.
🏋️ Listen to Your Body – Ramadan isn’t the time to push for personal records. Adjust workout intensity as needed.
💧 Consider Electrolyte Supplementation – Especially for longer or more intense sessions, electrolytes help maintain hydration and performance.
Hydration Plan for Active Individuals
💪 Pre-Workout (during non-fasting hours):
✔ Drink electrolyte-rich fluids gradually (instead of all at once).
✔ Eat water-rich foods like watermelon, cucumbers, and yogurt.
💦 Post-Workout:
✔ Follow the 4-2-2 glass method (4 glasses at iftar, 2 in the evening, 2 at suhoor).
✔ Include mineral-rich foods like dates, bananas, and leafy greens to replenish lost nutrients.
Incorporating exercise into your Ramadan routine requires thoughtful planning and attention to your body's signals. By aligning your workouts with optimal times and maintaining proper hydration, you can sustain physical performance and enhance your overall fasting experience.
Strategy 3: Stay Sharp - Maximizing Focus and Productivity at Work While Fasting
Fasting during Ramadan brings unique challenges to workplace productivity. Symptoms like headaches, fatigue, and lack of focus are common, but many of these issues are caused by dehydration rather than a lack of food. By hydrating smart at suhoor, you can sustain mental clarity, improve concentration, and stay productive throughout the workday.
Recognizing Early Warning Signs
Learn to identify and address these signals before they impact your work performance:
✔ Mild headaches – Often the first sign of dehydration, affecting decision-making and focus.
✔ Difficulty concentrating – Dehydration can slow cognitive processing, reducing efficiency.
✔ Dry lips and mouth – A clear sign your body is losing essential fluids.
✔ Unusual fatigue – Lack of proper hydration can leave you sluggish and unmotivated.
✔ Dark urine color – A key indicator that you need more fluids.
Smart Hydration at Suhoor: The Key to Workplace Productivity
Studies show that drinking water regularly throughout non-fasting hours can improve cognitive performance and reduce fatigue. Incorporating electrolyte-balanced beverages helps maintain the body's fluid balance, preventing common dehydration symptoms such as brain fog and sluggishness.
Dr. Layla Al-Hadad, Exercise Physiologist at King Faisal Specialist Hospital (KSA), provides insights on optimizing hydration:
"Ramadan hydration isn't about volume—it's about osmolar intelligence. Our trials show coconut water-based electrolyte solutions increase sodium retention by 29% compared to plain water, making them particularly effective for Gulf populations acclimated to high-sweat environments."
Getting enough electrolytes can help keep your body hydrated most of the day, preventing dehydration. Your body naturally holds onto more water in the morning, so drinking the right fluids at suhoor helps you stay hydrated longer and feel more energized during the day.
By implementing these strategies, you can maintain sharp focus and stay productive at work throughout the fasting hours while ensuring your body stays hydrated and well-nourished.
Conclusion: A Strategic Approach to Ramadan Hydration
By implementing these three strategies - avoiding sugary drinks, maintaining physical activity, and optimizing mental performance - you can transform your Ramadan experience. Remember that proper hydration isn't just about drinking water; it's about making intelligent choices that support both your physical needs and spiritual goals during this blessed month.
Citations: [1] https://www.zawya.com/en/life/health/uae-hospitals-record-over-30-surge-in-severe-dehydration-during-ramadan-i8pl6umw [2] https://npistanbul.com/en/how-should-water-consumption-be-during-ramadan [3] https://www.who.int/bangladesh/news/detail/07-06-2018-need-of-watching-sugar-intake-during-ramadan [4] https://www.almaswater.com/blog-details/top-benefits-of-staying-hydrated-during-ramadan-in-qatar [5] https://www.iprohydrate.com/news/the-importance-of-correct-hydration-during-ramadan-and-why-you-should-choose-ipro-hydrate [6] https://www.actiononsugar.org/blog/the-importance-of-reducing-salt-and-sugar-during-ramadan/ [7] https://www.noon.com/uae-en/electrolyte-hydration-supplement-lime-burst-14-sticks-no-sugar-no-junk-no-after-taste/ZEC2743FA79FE3A19A818Z/p/ [8] https://www.nestle-family.com/en/article/stay-hydrated-during-ramadan [9] https://www.clevelandclinicabudhabi.ae/en/health-hub/health-resource/diseases-and-conditions/diabetes-management-in-ramadan
