How to Avoid Dehydration during Fasting

One of the most common question to be asked during Ramadan fasting must be this one: How to avoid dehydration? A lot of people are afraid and concerned for dehydration since they won’t be able to eat and drink for more than 14 hours a day. However, there are several ways that can be done to avoid feeling dehydrated during Ramadan Fasting. Here are some tips that you can apply to yourself during Ramadan fasting.

Use the 2-4-2 Principle

You probably have heard that every human being will need water about 8 glasses each day. Unfortunately, doing Ramadan fasting might make it hard for you to fulfill that need. You can apply 2-4-2 principle as an alternative to fulfill your water needs during Ramadan fasting. So, what is 2-4-2 principle? 

2-4-2 principle is a principle to divide your time of drinking water to three times. First is after eating Suhoor, second is during break fasting, and third is before you go to sleep. During Suhoor, you can drink 2 glasses of water. And then, you can drink 4 glasses of water during break fasting. You can actually split this by 2 glasses of water after break fasting and 2 glasses of water after dinner. And then, drink the rest 2 glasses at night before you go to sleep.

Drink More Water if Sahoor Meal Contains High-Protein

Protein is one of the most influential substances needed by your body. This substance is needed to arrange the body’s metabolism. Consuming high protein meals during fasting will make your body not to feel hungry easily. However, aside from its benefits, protein also has some disadvantages especially if it consumed during fasting.

Meals contain high protein are actually believed to make you feel dehydrated easily. According to a research from University of Connecticut in 2002, meals with high protein will increase the nitrogen urea in the blood. High amount of nitrogen urea will trigger the kidney to work harder, resulting in dehydration. Therefore, you better be avoid high-protein Sahoor meals if you’re fasting. 

Avoid Salty Food

Salty food means the food contains high amount of sodium is also high. High amount of sodium will tie up and bind the amount of water inside your body. Therefore, your kidney will work even harder to separate the water and salt in your blood. You will feel the urge to pee more often. It will make you easily feel dehydrated during fasting as an impact. You better avoid salty food and packed up snacks due to its high sodium amount. Fruit or yogurts are definitely better options for you which also good for your stomach. 

Eat Various Type of Fruits and Vegetables

You don’t actually have to drink excessive amount of water to fulfill your body’s needs. Some food actually contains a high amount of water which also good for your body including fruits and vegetables. Watermelon, jackfruit and strawberries are such good options of fruits with high amount of water. Orange also a good option but it might have side effect on your gastric acid. Cucumber, celery and tomatoes are actually a good option of vegetables that can fulfill the need of water for your body.

Take a Look for your Medicine and Supplement

Make sure you have taken a good look toward the composition of your medicine and supplement because some medicines and supplement may actually contains substances which can trigger dehydration to your body such as diuretic substances. 

You have to discuss all of your medicine and supplement to your doctor, especially if you have hypertension since hypertension medicine usually contains high diuretic substances. Doctor will know the best way to treat your hypertension without having to consume diuretic medicine. 

Dehydration during fasting will surely makes you feel uncomfortable as well as making you feel unhealthy. Happy fasting, may your prayer and fasting will be accepted by Allah!


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