Maintaining the body's fluid balance during Ramadan is crucial. It's essential to prepare for fasting by consuming ample water not just during Ramadan, but also beforehand. Even a 2 percent water loss is significant for the body. I've shared tips on how to calculate your individual fluid needs.

Betül Karakuş / Expert Dietitian

Those observing fasting during Ramadan, which commenced on March 11 this year, should prioritize maintaining proper fluid balance in the body throughout this period.

Avoid excessively salty and sugary foods

During Ramadan, it's crucial to hydrate the body with ample water not only during the fasting period but also in the days leading up to it. Adequate preparation ensures a healthier and smoother fasting experience. Starting iftar with a glass of water and incorporating soup into the meal helps replenish lost fluids throughout the day. Additionally, consuming fruits and vegetables high in water content during iftar and suhoor serves the same purpose. Conversely, it's important to steer clear of excessively salty and sugary foods, which can exacerbate fluid needs.

Tea and coffee consumption should be limited

Beverages like tea and coffee have diuretic properties, meaning they can lead to a slight decrease in fluid levels when consumed excessively. As a result, rather than fulfilling our fluid requirements, they can actually increase them. Therefore, it's advisable to consume them in moderation.

Individual fluid needs can be calculated

Generally, adults should ideally consume 8-10 glasses of water daily. However, factors such as weight, age, gender, level of physical activity, climate, and diet can affect this amount. As a practical approach, individuals can calculate their daily fluid requirement by multiplying their weight by 30 or 35. This intake should also be maintained during Ramadan. Moreover, if a person is highly active, sweats excessively, or resides in a hot climate, it's advisable to increase fluid intake accordingly.

Even a 2% loss presents a challenge

Water plays a critical role in the body's functioning. Its absence can have adverse effects on various bodily systems, leading to common issues like general weakness and headaches. Studies indicate that even a 2 percent decrease in body water levels can impact mental state and cause disruptions in cognitive functions. Chronic dehydration can result in more serious problems such as kidney stones, urinary tract infections, and chronic kidney disease. Moreover, a study conducted in the US in recent years reveals that individuals who consume insufficient water tend to have a higher Body Mass Index (BMI), suggesting a direct relationship between water consumption and obesity.