{"id":103736,"date":"2026-02-17T12:46:42","date_gmt":"2026-02-17T07:46:42","guid":{"rendered":"https:\/\/www.marham.pk/healthhub\/?p=103736"},"modified":"2026-02-17T12:46:42","modified_gmt":"2026-02-17T07:46:42","slug":"how-to-stay-hydrated-during-ramadan","status":"publish","type":"post","link":"https:\/\/www.marham.pk/healthhub\/how-to-stay-hydrated-during-ramadan\/","title":{"rendered":"How to Stay Hydrated During Ramadan: Tips for Suhoor and Iftar"},"content":{"rendered":"<p><span style=\"font-weight: 400\">Fasting hours in Pakistan this Ramadan 2026 are between 12 and 13 hours. The month falls in February and March, so the weather is cooler. But dehydration is still the most common health problem during fasting. It usually happens because of poor drinking habits between iftar and suhoor, not because of the fast itself.<\/span><\/p>\n<p><span style=\"font-weight: 400\">A study in the European Journal of Clinical Nutrition found that the body loses only about 1% of its water weight by sunset during a normal fast in mild weather. The real issue is that most people do not drink enough water at night to make up for it.<\/span><\/p>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_2 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.marham.pk/healthhub\/how-to-stay-hydrated-during-ramadan\/#How_Much_Water_Should_You_Drink_During_Ramadan\" >How Much Water Should You Drink During Ramadan?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.marham.pk/healthhub\/how-to-stay-hydrated-during-ramadan\/#Simple_Drinking_Schedule_for_Pakistan_Ramadan_2026\" >Simple Drinking Schedule for Pakistan (Ramadan 2026):<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.marham.pk/healthhub\/how-to-stay-hydrated-during-ramadan\/#Best_Hydrating_Foods_for_Suhoor_and_Iftar\" >Best Hydrating Foods for Suhoor and Iftar<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.marham.pk/healthhub\/how-to-stay-hydrated-during-ramadan\/#Does_Chai_Cause_Dehydration_During_Ramadan\" >Does Chai Cause Dehydration During Ramadan?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.marham.pk/healthhub\/how-to-stay-hydrated-during-ramadan\/#Signs_of_Dehydration_During_Ramadan\" >Signs of Dehydration During Ramadan<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.marham.pk/healthhub\/how-to-stay-hydrated-during-ramadan\/#What_to_Avoid_at_Suhoor\" >What to Avoid at Suhoor<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/www.marham.pk/healthhub\/how-to-stay-hydrated-during-ramadan\/#When_to_See_a_Doctor\" >When to See a Doctor<\/a><\/li><\/ul><\/nav><\/div>\n<h2><span class=\"ez-toc-section\" id=\"How_Much_Water_Should_You_Drink_During_Ramadan\"><\/span><b>How Much Water Should You Drink During Ramadan?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"size-full wp-image-103749 aligncenter\" src=\"https:\/\/www.marham.pk/healthhub\/wp-content\/uploads\/2026\/02\/How-Much-Water-Should-You-Drink-During-Ramadan.png\" alt=\"How Much Water Should You Drink During Ramadan\" width=\"1085\" height=\"625\" srcset=\"https:\/\/www.marham.pk/healthhub\/wp-content\/uploads\/2026\/02\/How-Much-Water-Should-You-Drink-During-Ramadan.png 1085w, https:\/\/www.marham.pk/healthhub\/wp-content\/uploads\/2026\/02\/How-Much-Water-Should-You-Drink-During-Ramadan-300x173.png 300w, https:\/\/www.marham.pk/healthhub\/wp-content\/uploads\/2026\/02\/How-Much-Water-Should-You-Drink-During-Ramadan-1024x590.png 1024w, https:\/\/www.marham.pk/healthhub\/wp-content\/uploads\/2026\/02\/How-Much-Water-Should-You-Drink-During-Ramadan-768x442.png 768w, https:\/\/www.marham.pk/healthhub\/wp-content\/uploads\/2026\/02\/How-Much-Water-Should-You-Drink-During-Ramadan-150x86.png 150w, https:\/\/www.marham.pk/healthhub\/wp-content\/uploads\/2026\/02\/How-Much-Water-Should-You-Drink-During-Ramadan-450x259.png 450w\" sizes=\"(max-width: 1085px) 100vw, 1085px\" \/><\/p>\n<p><span style=\"font-weight: 400\">You need 8 to 12 glasses of water between iftar and suhoor. That recommendation does not change during Ramadan.<\/span><\/p>\n<p><span style=\"font-weight: 400\">One common mistake is drinking too much water at suhoor all at once. Your body cannot store extra water. If you gulp five glasses before Fajr, your kidneys will flush most of it within two hours. You will spend the morning running to the bathroom, not staying hydrated.<\/span><\/p>\n<p><span style=\"font-weight: 400\">A 2022 study published in Frontiers in Nutrition tracked the water intake of fasting adults. Most people drank only around 1,670 ml per day during Ramadan. That is below the recommended amount. The study also compared different drinking patterns. The one that worked best was <\/span><b>4-2-2<\/b><span style=\"font-weight: 400\">: four glasses at iftar, two glasses during the night, and two glasses at suhoor.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Why does this work? After 12 hours without water, your body absorbs fluids quickly at iftar. Small sips at night keep you steady. Two glasses at suhoor are enough to start the day.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Simple_Drinking_Schedule_for_Pakistan_Ramadan_2026\"><\/span><b>Simple Drinking Schedule for Pakistan (Ramadan 2026):<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Iftar (around 5:45 PM): 4 glasses, spread over the first hour<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Night (after Isha, before sleep): 2 glasses<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Suhoor (around 5:15 AM): 2 glasses, sipped slowly<\/span><\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"Best_Hydrating_Foods_for_Suhoor_and_Iftar\"><\/span><b>Best Hydrating Foods for Suhoor and Iftar<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><img decoding=\"async\" class=\"size-full wp-image-103748 aligncenter\" src=\"https:\/\/www.marham.pk/healthhub\/wp-content\/uploads\/2026\/02\/Best-Hydrating-Foods-for-Suhoor-and-Iftar.png\" alt=\"Best Hydrating Foods for Suhoor and Iftar\" width=\"1085\" height=\"625\" srcset=\"https:\/\/www.marham.pk/healthhub\/wp-content\/uploads\/2026\/02\/Best-Hydrating-Foods-for-Suhoor-and-Iftar.png 1085w, https:\/\/www.marham.pk/healthhub\/wp-content\/uploads\/2026\/02\/Best-Hydrating-Foods-for-Suhoor-and-Iftar-300x173.png 300w, https:\/\/www.marham.pk/healthhub\/wp-content\/uploads\/2026\/02\/Best-Hydrating-Foods-for-Suhoor-and-Iftar-1024x590.png 1024w, https:\/\/www.marham.pk/healthhub\/wp-content\/uploads\/2026\/02\/Best-Hydrating-Foods-for-Suhoor-and-Iftar-768x442.png 768w, https:\/\/www.marham.pk/healthhub\/wp-content\/uploads\/2026\/02\/Best-Hydrating-Foods-for-Suhoor-and-Iftar-150x86.png 150w, https:\/\/www.marham.pk/healthhub\/wp-content\/uploads\/2026\/02\/Best-Hydrating-Foods-for-Suhoor-and-Iftar-450x259.png 450w\" sizes=\"(max-width: 1085px) 100vw, 1085px\" \/><\/p>\n<p><span style=\"font-weight: 400\">About 20% of your daily water comes from food, not drinks. During Ramadan, this matters more because you only have a few hours to eat and drink.<\/span><\/p>\n<p><span style=\"font-weight: 400\">These foods are easy to find in Pakistani markets and are full of water:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\"><b><a href=\"https:\/\/www.marham.pk\/healthhub\/cucumber-benefits\/\" target=\"_blank\" rel=\"noopener\">Cucumber<\/a> (kheera):<\/b><span style=\"font-weight: 400\"> 96% water. Add to raita, salad, or eat plain with salt.<\/span><\/li>\n<li style=\"font-weight: 400\"><b>Watermelon (tarbooz):<\/b><span style=\"font-weight: 400\"> 92% water. A popular iftar fruit across Pakistan.<\/span><\/li>\n<li style=\"font-weight: 400\"><b>Tomatoes (tamatar):<\/b><span style=\"font-weight: 400\"> 94% water. Great in chaat, salad, or with roti.<\/span><\/li>\n<li style=\"font-weight: 400\"><b>Yogurt (dahi):<\/b><span style=\"font-weight: 400\"> 88% water. Also helps with digestion.<\/span><\/li>\n<li style=\"font-weight: 400\"><b>Spinach (palak):<\/b><span style=\"font-weight: 400\"> Over 90% water. Use in paratha or mix into daal.<\/span><\/li>\n<li style=\"font-weight: 400\"><b><a href=\"https:\/\/www.marham.pk\/healthhub\/orange-benefits\/\" target=\"_blank\" rel=\"noopener\">Oranges<\/a> (malta):<\/b><span style=\"font-weight: 400\"> 86% water. In season during February.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400\">A suhoor plate with paratha, dahi, kheera, and two glasses of water will keep you hydrated longer than nihari and chai alone. You do not have to skip heavy food. Just add water-rich items alongside it.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Does_Chai_Cause_Dehydration_During_Ramadan\"><\/span><b>Does Chai Cause Dehydration During Ramadan?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><img decoding=\"async\" class=\"size-full wp-image-103750 aligncenter\" src=\"https:\/\/www.marham.pk/healthhub\/wp-content\/uploads\/2026\/02\/Does-Chai-Cause-Dehydration-During-Ramadan.png\" alt=\"Does Chai Cause Dehydration During Ramadan\" width=\"1085\" height=\"625\" srcset=\"https:\/\/www.marham.pk/healthhub\/wp-content\/uploads\/2026\/02\/Does-Chai-Cause-Dehydration-During-Ramadan.png 1085w, https:\/\/www.marham.pk/healthhub\/wp-content\/uploads\/2026\/02\/Does-Chai-Cause-Dehydration-During-Ramadan-300x173.png 300w, https:\/\/www.marham.pk/healthhub\/wp-content\/uploads\/2026\/02\/Does-Chai-Cause-Dehydration-During-Ramadan-1024x590.png 1024w, https:\/\/www.marham.pk/healthhub\/wp-content\/uploads\/2026\/02\/Does-Chai-Cause-Dehydration-During-Ramadan-768x442.png 768w, https:\/\/www.marham.pk/healthhub\/wp-content\/uploads\/2026\/02\/Does-Chai-Cause-Dehydration-During-Ramadan-150x86.png 150w, https:\/\/www.marham.pk/healthhub\/wp-content\/uploads\/2026\/02\/Does-Chai-Cause-Dehydration-During-Ramadan-450x259.png 450w\" sizes=\"(max-width: 1085px) 100vw, 1085px\" \/><\/p>\n<p><span style=\"font-weight: 400\">Many people in Pakistan believe that chai at iftar causes dehydration because of caffeine. Research says otherwise.<\/span><\/p>\n<p><span style=\"font-weight: 400\">A study published in PLOS ONE tested 50 regular coffee drinkers. Half drank four cups of coffee a day. The other half drank the same amount of water. Researchers measured total body water using the most accurate method available. There was no difference in hydration between the two groups.<\/span><\/p>\n<p><span style=\"font-weight: 400\">A 2024 review in the Journal of the International Society of Sports Nutrition also confirmed this. Moderate caffeine (about 3 cups of tea or coffee per day) does not increase urine output in people who drink it regularly.<\/span><\/p>\n<p><span style=\"font-weight: 400\">So your chai at iftar still counts as fluid. Just make sure you are also drinking plain water throughout the night.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Signs_of_Dehydration_During_Ramadan\"><\/span><b>Signs of Dehydration During Ramadan<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400\">These are common warning signs, especially in the last hours before iftar:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Dark yellow urine at suhoor time<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\"><a href=\"https:\/\/www.marham.pk\/diseases\/headache\" target=\"_blank\" rel=\"noopener\">Headache<\/a> that gets worse in the afternoon<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Dizziness when you stand up<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Dry mouth and cracked lips<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Muscle cramps or feeling tired for no reason<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400\">If you feel confused, faint, or have severe cramps, that is serious dehydration. According to Virginia Tech&#8217;s nutrition research, these symptoms need attention right away. Islam allows you to break your fast to protect your health. Do not push through these signs.<\/span><\/p>\n<p><b>Quick self-check:<\/b><span style=\"font-weight: 400\"> Look at your urine color at suhoor. Pale yellow means you drank enough last night. Dark amber means you need more water tonight.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"What_to_Avoid_at_Suhoor\"><\/span><b>What to Avoid at Suhoor<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400\">Salty and fried foods pull water out of your body. A suhoor full of pakoras or salty biryani will make you thirstier by noon. Try to keep suhoor balanced. Include some protein, fiber, water-rich fruits or vegetables, and plain water.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"When_to_See_a_Doctor\"><\/span><b>When to See a Doctor<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400\">People with kidney disease, diabetes, or other chronic conditions face higher dehydration risks during fasting. Talk to your doctor before Ramadan begins.<\/span><\/p>\n<p><span style=\"font-weight: 400\">You can book an online or in-person consultation with experienced doctors on <\/span><a href=\"https:\/\/www.marham.pk\/\" target=\"_blank\" rel=\"noopener\"><b>Marham<\/b><\/a><span style=\"font-weight: 400\">. Call <\/span><b>0311-1222398<\/b><span style=\"font-weight: 400\"> to schedule your appointment today!<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Fasting hours in Pakistan this Ramadan 2026 are between 12 and 13 hours. The month falls in February and March, so the weather is cooler. But dehydration is still the most common health problem during fasting. It usually happens because of poor drinking habits between iftar and suhoor, not because of the fast itself. A<\/p>\n","protected":false},"author":4,"featured_media":103747,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"footnotes":""},"categories":[3351],"tags":[],"class_list":["post-103736","post","type-post","status-publish","format-standard","has-post-thumbnail","placeholder-for-hentry","category-diet-nutrition"],"acf":[],"post_mailing_queue_ids":[],"_links":{"self":[{"href":"https:\/\/www.marham.pk/healthhub\/wp-json\/wp\/v2\/posts\/103736","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.marham.pk/healthhub\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.marham.pk/healthhub\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.marham.pk/healthhub\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/www.marham.pk/healthhub\/wp-json\/wp\/v2\/comments?post=103736"}],"version-history":[{"count":3,"href":"https:\/\/www.marham.pk/healthhub\/wp-json\/wp\/v2\/posts\/103736\/revisions"}],"predecessor-version":[{"id":103751,"href":"https:\/\/www.marham.pk/healthhub\/wp-json\/wp\/v2\/posts\/103736\/revisions\/103751"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.marham.pk/healthhub\/wp-json\/wp\/v2\/media\/103747"}],"wp:attachment":[{"href":"https:\/\/www.marham.pk/healthhub\/wp-json\/wp\/v2\/media?parent=103736"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.marham.pk/healthhub\/wp-json\/wp\/v2\/categories?post=103736"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.marham.pk/healthhub\/wp-json\/wp\/v2\/tags?post=103736"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}