Women's souls oscillate in the fragrance of the month of Ramadan, trying to achieve a difficult balance between the burdens of life and fasting during the holy month. It is a journey that carries stories of strength and determination in which women go beyond their limits to achieve comfort and recovery in light of daily challenges.

The suffering of thirst during Ramadan emerges as one of the obstacles that women face, especially while working and completing household tasks, creating a battle between the body’s desire for fluids and the duties of fasting and getting closer to God.

But are you looking for the perfect solution to this dilemma? You lack the knowledge and guidance necessary to overcome thirst during Ramadan in healthy and sustainable ways.

In this article, we will arm ourselves with knowledge and wisdom, and we will help you face these challenges with confidence, as we will unveil effective hydration strategies, and reveal to you the most important hydrating foods and healthy drinks in Ramadan, and we will adopt new methods for taking care of the body and focusing on public health. So prepare yourself and follow along with us.

Water Importance to the Body

Water is an essential and necessary element for survival, as it represents about 60% of body weight in adult women.

It also performs many vital functions in the body to maintain physical health and the functioning of various organs and systems.

Among these vital functions, we will mention to you the following:

Regulating body temperature

Water plays a crucial role in regulating body temperature, through several mechanisms:

• Sweating: When the body temperature rises, the nervous system sends signals to the sweat glands to begin the process of secreting sweat, which consists mainly of water. When this sweat evaporates on the skin's surface, it will consume heat with it, which contributes to cooling the body.
• Heat Internal distribution: Water acts as a heat-conducting substance in the body. When the temperature of a part of the body rises, the water within the vessels takes this heat, transfers it to other areas of the body, and this in turn helps in distributing heat evenly throughout the body.
• Regulating the rate of thermal metabolism: Water works to regulate the rate of thermal metabolism in the body. When the body is cold, the water inside the vessels is heated using energy to maintain a stable temperature. When the body is hot, the blood is directed to the surface blood vessels in the skin to allow the heat to be lost by evaporation.

Transport of nutrients and oxygen

Water constitutes the main part of plasma in the body, which is the fluid that carries nutrients that have been absorbed from the digestive system through the blood vessels to the tissues and cells in the body.

Water also helps transport oxygen bound to hemoglobin from the lungs to tissues throughout the body.

At the same time, water plays a vital role in stimulating the process of self-shock of red cells, a process that helps renew these cells to maintain their transport function, which supports vital functions in the body and maintains its health and normal functioning.

Toxins and waste removal

Water is an essential part of the process of removing toxins and waste from the body, through several mechanisms:

• Enhancing kidney function: Water plays a crucial role in enhancing kidney function. When a sufficient amount of water is consumed, the concentration of harmful substances in the urine is reduced, and the volume of urine produced increases, which contributes to toxins and waste removal from the body.
• Stimulating the sweating process: The sweating process plays an important role in removing toxins and waste from the body. When the body sweats due to heat or physical activity, water laden with waste and toxins is expelled out.

Support digestion

Water has an amazing ability to improve the digestion process, based on many methods, including:

• Digestion of food: Water facilitates the mixing of swallowed food with digestive enzymes present in saliva and other digestive juices, which enhances the process of analyzing food components and digesting them well.
• Nutrients Absorption: Water helps in the process of absorption of nutrients in the small intestine, as water dilutes the high content of dietary fiber, and contributes to the formation of an easily absorbed digestive paste, which allows food molecules to move easily through the small intestine and be absorbed into the bloodstream.
• Facilitating bowel movement: Water enhances bowel movement and prevents constipation. When a sufficient amount of water is consumed, the stool is softened and bowel movement is stimulated, which supports the natural exit process and prevents the formation of harmful sediments.

Support joint health and function

Water plays an important role in the production of joint fluid present within the joint surfaces, which provides a good percentage of hydration for the joints, which in turn reduces friction between moving bones, and enhances smooth and flexible movement of the joints.

Water also contributes to nourishing the cartilage in the joints, which acts as a cushion to absorb shocks and distribute pressure on the joints, by supplying them with the nutrients and oxygen necessary to maintain their health and safety, which contributes to preventing damage and reducing suffering from joint problems such as arthritis and erosion.

Maintain the sparkle of the eyes

Drinking a sufficient amount of water is an essential part of eye care, by providing the necessary hydration to maintain health and proper visual function and prevent dehydration.

Water also washes the eyes of impurities and small particles that can accumulate on the surface of the cornea and affect its visual function.

Maintaining dental health

Water contributes to moistening the mouth and maintaining normal saliva levels, which protects the teeth and tissues surrounding the mouth from the accumulation of bacteria and increases the risk of tooth decay.

Water also works to support the gums, maintain their moisture, and reduce problems that may affect them, such as inflammation and bleeding.

Cardiovascular protection

Water's presence in the body helps support cardiovascular health by regulating blood pressure. When there is a lack of fluids, the body tends to increase water retention and raise sodium levels in the blood, which leads to increased blood volume and increased blood pressure.

Water also plays an important role in reducing blood viscosity and improving its flow through the vessels, which reduces the risk of clot formation and improves blood supply to tissues.

In addition, water contributes to cleaning the walls of blood vessels from the accumulation of harmful cholesterol plaques on them, thus protecting them from the occurrence of atherosclerosis.

Support skin health

The presence of water in the body enhances the health and elasticity of the skin by maintaining its hydration and removing toxins from it, which reduces the appearance of skin blemishes such as irritation, pimples and wrinkles, and gives it a smooth and radiant appearance.

Thirst in Ramadan Harms

Thirst during Ramadan during the period between suhoor and iftar leads to many negative effects on the body, most of which result from dehydration.

These damages are as follows:

• Headache.
• Vertigo.
• Nausea.
• Decreased urine output.
• Increased risk of kidney stones.
• Fatigue, lethargy, and decreased performance.
• Constipation.
• Worsening of irritable bowel syndrome.
• Blurred vision.
• Dry skin and chapped lips.
• Decreased ability to concentrate.
• Weakness in memory.

Tthirst in Ramadan Avoidance Strategies 

Many healthy strategies can help you avoid thirst during Ramadan, and make you enjoy a healthy fast without suffering from the harm of thirst.

Strategies to avoid thirst during Ramadan are as follows:

Foods that fight thirst in Ramadan

Eating some types of food can prevent you from feeling thirsty during Ramadan, and make you look more radiant and energetic during fasting.

Here are some of the most important of these foods:

• Watermelon: Watermelon is considered one of the best fruits to hydrate the body and combat thirst in Ramadan, as it contains a high percentage of water and fiber.
• Cantaloupe: Cantaloupe contains a high percentage of water and fiber, like watermelon, which makes it a suitable choice to eat during breakfast or suhoor.
• Strawberries: Strawberries contain a high percentage of water and vitamins that help combat thirst during the day.
• Grapes: can be eaten as a snack to hydrate the body thanks to their water and natural sugar content.
• Cucumber: Cucumber is a vegetable rich in water and fiber, which can be eaten as a snack alone or as part of salads and other meals.
• Zucchini: Zucchini contains a high percentage of water and fiber, which makes it on the list of suitable foods to avoid thirst during Ramadan.
• Pineapple: Pineapple contains water and digestive enzymes that make it a suitable choice for hydration during Ramadan.
• Oranges: are a refreshing and nutritious option to eat during Ramadan, due to their high water and vitamin C content.

Drinks that combat thirst in Ramadan

Many Ramadan drinks can give you a unique experience with a healthy and dehydration-free fast.

Among these drinks we mention the following:

• Water: Water is considered one of the best Ramadan drinks for hydration and combating thirst, so it is recommended to drink at least 8 cups of water during the period between Iftar and Suhoor.
• Natural juices: Drinking natural juices prepared from fresh fruits and vegetables can give you long-lasting hydration and provide you with the nutrients needed to fight fatigue during fasting hours.
• Milk and yogurt: Both milk and yogurt contain a high percentage of water, proteins, and important minerals, which provide you with long-lasting refreshments during the day.
• Licorice: Licorice contains many nutrients such as fiber, protein, and vitamins that meet the body’s water needs and provide it with long hours of recovery.
• Tamarind: Tamarind can be consumed as a source of fluids that provide long-lasting hydration during fasting, thanks to its high content of water, fiber, and various vitamins and minerals.
• Jallab: Jallab is considered an ideal drink to stave off thirst during Ramadan, as it contains a mixture of liquids and sugars that enhance hydration and give the body the necessary energy.

Foods and drinks to avoid during Ramadan

There are some foods and drinks that can increase the feeling of thirst during Ramadan, and therefore it is considered better to avoid them or eat them moderately without excessive amounts.

Examples of these foods and drinks include:

• Salty foods: Eating salty foods in large quantities increases the feeling of thirst because the body needs more water to adjust the salt concentration.
• Fried and fatty foods: Fried and fatty foods require more water for digestion, which increases the feeling of thirst, so it is better to resort to grilled or boiled foods instead.
• High-calorie foods: Eating high-calorie foods in large quantities can lead to increased feelings of thirst during long daylight hours.
• Soft drinks: Drinking soft drinks such as soda during breakfast or suhoor increases the feeling of thirst and suffers from its harmful effects.
• Caffeinated drinks: The caffeine in these drinks, such as coffee and tea, acts as a stimulant and diuretic, which increases fluid loss and the feeling of thirst during the time allotted for fasting.

Behaviors that increase the feeling of thirst

Some behaviors in daily life can increase your feeling of thirst during Ramadan, but avoiding them can give you an amazing and energy-filled fasting experience, which makes it necessary for you to get to know them.

Among these behaviors we mention the following:

• Excessive physical activity: Intense and continuous physical activity during periods of fasting can lead to loss of large amounts of fluids from the body and increased feelings of thirst.
• Staying in hot and dry places: Staying in hot and open places for long periods causes the loss of a lot of body fluids and an increased feeling of thirst during the day.
• Smoking and drinking alcohol: Both smoking and drinking alcohol increase the feeling of thirst and suffering from dehydration. This is because they contain substances that lead to more fluid loss from the body than normal.
• Psychological and physical stress: Psychological and physical stress, represented by agitation, lack of sleep, household chores, etc., can increase the body’s need for fluids and lead to an increased feeling of thirst during Ramadan.

Tthirst in Ramadan Avoidance Additional Tips

There are some additional tips to take into consideration while fasting during Ramadan in addition to the previous strategies to avoid feeling thirsty during the long hours of fasting.

These tips are summarized as follows:

1. Avoid drinking large amounts of water at once during suhoor, this leads to losing it more quickly. Therefore, it is better to distribute the required amount of water over the entire period between iftar and suhoor.
2. Eat foods rich in potassium, especially during the suhoor meal, such as kiwi, bananas, and kamaruddin, because potassium maintains the balance of fluids in the body and reduces the feeling of thirst.
3. Delaying Suhoor until after midnight, so that you can obtain the necessary fluids and nutrients so you do not feel thirsty during the daylight hours.
4. Bathing frequently with lukewarm water to cool and moisturize the body and get rid of oils that can clog the sweat glands.
5. Resorting to wearing loose clothing instead of tight clothing, to help ventilate the body and avoid sweating, thus retaining body fluids for as long as possible.
6. Use cold water compresses if you have to be exposed to direct sunlight, or are in a room that does not have cooling.
7. Exercising during cool times of the day, such as early morning or evening. It is best to do so outside of fasting times to avoid feeling thirsty quickly during the day.

Suhoor Recipes to Avoid Thirst in Ramadan

The suhoor meal is considered one of the most important meals that we must pay special attention to when talking about avoiding thirst in Ramadan.

Below we will present to you some delicious and nutritious recipes for Suhoor that will help you avoid thirst during the fasting period, thanks to their amazing nutritional components, which are:

Fruit and oatmeal muffin

This meal contains whole oats, a rich source of dietary fiber, and fruits rich in a high percentage of water, fiber, and other nutrients, which helps you enjoy a feeling of fullness and hydration for as long as possible during the day.

Ingredients

• 1/2 cup of oats.
• 1/2 cup of whole wheat flour.
• 1 cup of hot water.
• 2 tablespoons of oil.
• 2 tablespoons of brown sugar.
• 1 and 1/2 teaspoon of baking powder.
• 1/4 teaspoon of bicarbonate.
• 1/4 teaspoon of salt.
• 1/4 teaspoon ground cinnamon.
• 1/2 cup skim milk.
• 1/4 cup fat-free yogurt.
• 1 cup of chopped fruits, as desired.
• 1 egg.

How to prepare

1. Mix the oats with hot water in a large bowl, then leave them for two minutes until the oats become soft.
2. Add the oil and brown sugar to the oats and set them aside until the oats cool.
3. Mix flour, baking powder, bicarbonate, salt, and ground cinnamon in a medium bowl.
4. Add the milk, yogurt, and fruits to the oats and stir them well until the ingredients are combined, then add the eggs and whisk well.
5. Add the flour mixture to the oat mixture and mix well.
6. Place a little of the previous mixture in a non-stick frying pan over medium heat and leave it until bubbles form on its surface and its edges turn light brown.
7. Flip the pie over and leave it on the other side for the same period as before.
8. Repeat the process with the rest of the mixture and enjoy its delicious taste.

Potato pancake

Potato pancakes are one of the delicious and nutritious dishes in Ramadan, which enhance the feeling of fullness and prevent thirst during the long hours of fasting, thanks to their high content of water and the necessary dietary fiber.

Ingredients

• 2 medium-sized potatoes.
• 1/2 cup of starch.
• 1/4 cup of milk.
• 1 egg.
• 1 teaspoon of bicarbonate.
• 1 teaspoon dried thyme.
• 1 teaspoon of salt.
• 1/2 teaspoon black pepper.
• 1/2 teaspoon garlic powder.
• 1 tablespoon of frying oil.

How to prepare

1. Boil the potatoes in a pot over medium heat, then mash them.
2. Mix the mashed potatoes with the starch, eggs, milk, and bicarbonate in a large bowl until the ingredients are combined.
3. Add the spices as desired to the previous mixture and mix them well until the spices are distributed throughout the mixture.
4. Heat the oil in a non-stick frying pan over medium heat.
5. Pour a quarter cup of dough into the pan and distribute it in a circular shape to form a thin disc.
6. Flip the pancake to the other side when its edges start to turn golden and leave it until it cooks well on the opposite side.
7. Repeat the same process with the rest of the mixture and enjoy its taste with your favorite sauces.

Chicken and vegetable pies

Chicken and vegetable pies made with brown bread are a suitable choice for suhoor in the month of Ramadan, as they contain many nutrients such as proteins and vitamins that help you maintain your health during the long hours of fasting.

Ingredients

• 4 cups of brown flour.
• 1/2 cup of milk.
• 1/2 cup of melted butter.
• 1/2 tablespoon of yeast.
• 1 teaspoon of sugar.
• 1/2 teaspoon of salt.
• 200 grams of boiled chicken.
• Onions, garlic, hot pepper, and mushrooms (as desired).
• Mozzarella cheese (optional).
• Spices (to taste).

How to prepare

1. Put the milk in a large bowl with the brown flour and mix them well.
2. Add the warm butter, yeast, sugar, and salt to the previous bowl.
3. Knead the mixture well and leave it for 30 minutes until it rests.
4. Chop the boiled chicken into small pieces and place them in a separate bowl.
5. Add salt, pepper, and your favorite spices to the chicken pieces.
6. Place the onions, garlic, mushrooms, and peppers in a non-stick frying pan, and fry them until they turn color.
7. Place the fried vegetables in the bowl with the chicken, mix them, then add the mozzarella cheese.
8. After it has risen, cut the dough into small pieces and spread them on a flat surface.
9. Put a little of the filling in the rolled-out dough and fold it in your way.
10. Place the pies in the oven at a temperature of 170 degrees Celsius from the bottom, and enjoy a delicious and nutritious meal for you and your family.

In conclusion, I invite you, my dear, to be the best version of yourself in this holy month, to take care of your body, take into account its needs, and fight the feeling of thirst in the best healthy ways, so that you can enjoy the sweetness and blessings of the blessed month of Ramadan.

As you overcome these challenges of thirst, remember that the strength lies within you and that you are capable of achieving everything you aspire to.

Frequently Asked Questions about Avoiding Thirst in Ramadan

What is the best drink to quench thirst in Ramadan other than water?

Milk is second only to water in its ability to prevent thirst during Ramadan.

Do dates prevent thirst?

Yes, dates can prevent thirst during Ramadan, as they are rich in potassium.

How many cups of water should you drink at suhoor to avoid thirst during the day?

Drinking water should be distributed over the period between iftar and suhoor so that it is enough to drink one or two cups of water at suhoor to avoid feeling thirsty during the day.

Written by: Elssy Karsh 

Translated by: Ph. Marah Mohamad

Sources 

WebMD

Cleveland Clinic

healthline