Experts advise natural drinks, proper hydration during Ramadan

2026-02-20 - 10:53

ISLAMABAD – Health experts recommend prioritizing plain water or homemade natural beverages over sugary or commercial drinks during iftar in Ramadan. This not only helps replenish the body’s water levels but also protects against the harmful effects of unhealthy ingredients. During the summer months, maintaining adequate hydration is particularly important for mental alertness and physical energy. Many people reduce both food and water intake during Ramadan in an effort to lose weight, which can be detrimental to health. Experts say that fasting itself is beneficial if accompanied by a balanced diet, sufficient hydration, and avoidance of fried foods. Several signs indicate dehydration that should not be ignored. Dizziness or lightheadedness upon standing can signal early dehydration. Persistent fatigue despite proper sleep is another warning, as water is essential for energy and vitality. Frequent hunger or intense cravings for sweet or salty foods can also be a result of thirst, as the body sometimes misinterprets thirst as hunger. In such cases, drinking a glass or two of water first can help. Other signs include dry mouth, bad breath, persistent headaches, dark yellow urine, constipation, dry skin, wrinkles and morning muscle stiffness. Health experts advise prioritizing water intake before reaching for painkillers in such situations. Several natural drinks can be particularly beneficial during Ramadan. Sugarcane juice provides instant energy and reduces fatigue, while coconut water is rich in natural electrolytes and aids digestion. Adding tukhm-e-balinga (basil seeds) can further enhance its benefits. Gulkand, made from red rose petals, helps reduce heat effects and provides a refreshing feeling and can be consumed directly or mixed with milk or water. Lemon water offers vitamin C, supports digestion, and acts as a light detox drink. Certain foods also help maintain hydration. Bottle gourd (lauki) or pumpkin contains up to 90% water and fiber while being low in carbohydrates, making it suitable for Ramadan meals. Papaya hydrates the body and provides vitamins A, C, and minerals. Bananas, with about 74% water, also supply potassium and fiber, supporting immunity and maintaining body balance. Experts emphasize planning water intake from Sehr to iftar, recommending drinking water at intervals between iftar and bedtime. A balanced diet combined with natural beverages not only prevents dehydration but also helps maintain health, energy, and spiritual well-being throughout Ramadan.