Ramadan is here, and many Muslims will fast for 29 or 30 days from dawn to sunset without food or water. This change can feel tough on the body, especially in hot weather.

Dehydration can show up as headaches, tiredness, dizziness, dry lips, and low concentration. The good news is you can reduce it with smarter choices between iftar and suhoor.

Drink water steadily, not all at once

Do not try to “make up” for the day by drinking plenty of water at once after iftar. Your body cannot absorb everything in one go, so you may lose most of it quickly and still feel thirsty later. Start with water at iftar, sip again later in the evening, and take more at suhoor so your body gets a steady supply. If plain water feels boring, add lemon or cucumber slices. You can also add soaked chia seeds because they hold water and release it slowly during digestion.

Start iftar with water, not sugary drinks

After hours without fluids, your stomach needs something gentle first. Water helps your body begin to recover before heavier meals. Try not to break your fast with sweet drinks because they can spike your sugar level and make you feel thirstier soon after. If you want something with taste, take water first, then keep other drinks to a minimum.

Use water-rich foods to support hydration

Hydration does not come only from what you drink. Some foods carry plenty of water and release it gradually, helping you stay comfortable for longer hours. Add fruits and vegetables like watermelon, cucumber, oranges, pineapples, and leafy greens. These options work best at suhoor because they support you through the daytime fast.

Cut down salt, especially at suhoor

A salty suhoor can ruin your next day because salt increases thirst and makes you lose fluids faster. Try to reduce instant noodles, processed meats, heavily seasoned soups, and fried snacks at night. When you keep your meals less salty, your body holds water better, and you feel less thirsty during the day.

Do not skip suhoor

Suhoor is your best chance to prepare your body for the day. Skipping it shortens your drinking window and increases the risk of dry mouth, dizziness, and weak energy. Even if you are not hungry, take water and something light that supports hydration, like fruits, oats, or a light meal.

Manage heat and heavy activity

Even if you drink well, you can still lose fluids fast through sweat. Try to avoid intense sun and heavy physical work during fasting hours when possible. Wear breathable clothes and stay in cool spaces. If you want to exercise, doing it after iftar makes more sense because you can drink water immediately after and recover properly.

Ramadan is a spiritual season, but your health still matters. Hydrate smart, and the fast will feel lighter.