During Ramadan, changes in meal and drink schedules make the body more prone to fluid loss, especially with long fasting hours and hot weather. It is essential to recognize early signs of dehydration to avoid health complications.

Signs of Dehydration

• Severe fatigue and persistent tiredness: Low fluid levels slow blood circulation and reduce energy.

• Headaches and difficulty concentrating: Reduced blood flow to the brain causes mild headaches and mental cloudiness.

• Dry mouth and chapped lips: A clear indicator of thirst.

• Dry, dull skin: Skin appears tight and lackluster despite moisturizers.

• Reduced urination or dark yellow urine: Light-colored urine indicates good hydration, while dark yellow signals fluid deficiency.

• Dizziness or low blood pressure: Especially when standing suddenly, due to low fluid volume.

• Frequent hunger: The body may confuse thirst with hunger.

Groups Most at Risk

• Elderly individuals

• Children

• People with diabetes

• People with high blood pressure

• Those working in hot environments or doing physical labor

How to Prevent Dehydration

• Drink 8–10 cups of water between Iftar and Suhoor, spaced out rather than all at once.

• Start Iftar with water before juices or other drinks.

• Reduce diuretic drinks like coffee, tea, and soda.

• Eat water-rich foods such as watermelon, cucumber, oranges, lettuce, and soups.

• Avoid salty and spicy foods that increase thirst.

• Avoid prolonged direct sun exposure, especially during peak hours.

• Organize physical activity; exercise is best two hours after Iftar.

When to Break the Fast

Break your fast immediately if severe symptoms appear:

• Fainting

• Rapid heartbeat

• Muscle cramps

• Severe dehydration with very little urine