App Logo

Download Our App

Shop your way

logologo
Image
Vitamins & Minerals
Nutrition information
Herbs
illnesses
Medical Topics
Medications
Health Tips

How to train your body to hydrate before Ramadan

02/16/2026By: ICN
How to train your body to hydrate before Ramadan

Why is smart hydration crucial before Ramadan?

To achieve electrolyte balance and maintain digestive health, you should start preparing your body for safe and effective fasting. This is the key to getting ready for Ramadan. Remember, relying on drinking large amounts at once is ineffective; instead, water intake should be distributed throughout the day.

The importance of pre-Ramadan hydration: The key to avoiding Ramadan fatigue

These symptoms are often due to sudden dehydration, as the body is not accustomed to long periods of refraining from drinking water. Recent medical studies indicate that training the body for smart hydration before preparing for Ramadan significantly reduces thirst and headache symptoms during healthy fasting. Relying on drinking large quantities at once, whether at Iftar or Suhoor, is an ineffective strategy. Your body cannot efficiently absorb all these fluids, which increases their rapid loss and affects water balance. In short, dehydration directly affects blood circulation and brain functions. This causes difficulty in concentration, fasting headaches, and the appearance of Ramadan fatigue, hindering your daily activities. Therefore, pre-hydration is your first step towards healthy fasting and a healthy lifestyle, ensuring longer energy throughout the day.

Smart Hydration Strategy: Distribution of Water Intake

It is advised to drink a glass of water (about 250 ml) every hour or two outside fasting times. To reinforce this habit, link drinking to regular daily routines. For example, drink a glass after waking up, another before each meal, and another after each prayer. This method helps the kidneys regulate fluids and ensures the distribution of water intake as Dr. Nawar Ali suggests. The ideal quantity and natural hydration for optimal body energy should make your daily goal 8 to 10 glasses of water before Ramadan. Remember that 20% of your needs come from food. A good hydration indicator is if your urine is light yellow. This standard ensures you have successfully prepared the body for fasting and avoids severe thirst. Smart hydration isn't limited to drinking only. To reduce severe thirst, increase the proportion of water-rich foods in your diet. Cucumber, lettuce, and watermelon contribute 20-30% of your daily water needs. Body hydration training schedule (a week before Ramadan) Timing Daily goal (in cups) Notes on smart hydration: First week (current week) 8 cups (2 liters) Focus on linking drinking to regular habits to boost smart hydration. Last three days before Ramadan 10 to 12 cups Increase the proportion of water-rich foods and avoid diuretic drinks like caffeine. During Ramadan (between Iftar and Suhoor) 8 cups minimum Distribute the amount with at least one cup each hour, avoiding rapid and excessive drinking.

Smart Hydration Standards: Required Quantity and Water Balance Indicators

Maintaining water balance in your body is simple and easy. The clearest indicator of the success of your hydration plan is the color of your urine. Light yellow or clear urine is a clear sign of good hydration. If it's dark, you're experiencing dehydration symptoms and need to drink more water to avoid Ramadan fatigue and tiredness. To achieve the 20% target from water through food, focus on incorporating water-rich foods such as cucumber, lettuce, and watermelon. These foods help regulate body fluids and support a healthy life before fasting. "Hydration is not just about drinking water, but it is the art of fluid management in the body. Regular distribution ensures kidney efficiency and reduces dehydration symptoms, making you ready for healthy fasting." Dr. Nawwar Ali, Public Health Expert.

Moist foods: 30% of your daily water need

Focus should be on foods that provide essential electrolytes for electrolyte balance. This not only improves fluid physiology but also helps the digestive system to be more resilient when starting fasting, ensuring longer energy. Nutrition experts recommend increasing the consumption of hydrating fruits and vegetables at least a week before Ramadan as part of the preparation process. The best sources for enhancing natural hydration are hydrating vegetables: cucumber, lettuce, and tomatoes, which have the highest water content and help reduce fasting headache symptoms. Beneficial fruits: watermelon, melon, oranges, and strawberries. These fruits provide natural sugars that maintain the body's energy levels. Healthy drinks: Use water infused with lemon, mint, or cucumber slices to increase the desire to drink water and distribute its intake throughout the day wisely. Focusing on these foods helps in building a good water reserve, which is a crucial step in preparing the body for a healthy fast free from fatigue symptoms.

Weekly Preparation for Safe Fasting: Managing Fluids and Caffeine

Sudden cessation of caffeine causes severe withdrawal symptoms, the most notable being severe fasting headaches and Ramadan fatigue. Start now by reducing a cup daily until you reach one cup or none before the last week of Ramadan. This training ensures a comfortable preparation process for safe fasting. 2. Water intake distribution: Smart hydration strategy Did you know that drinking large amounts of water at once is ineffective? Studies in fluid physiology indicate that the kidneys quickly dispose of excess amounts, reducing the benefit of hydration. To train the body to drink water intelligently, water intake should be distributed. Adopt a system of a cup of water every hour or two to distribute water intake, linking drinking to consistent habits like after waking up and after prayer. The ideal amount recommended by nutrition experts is 8 to 12 cups of water daily, remembering that 20% of your needs come from hydrating foods. 3. Avoid foods that increase thirst and severe hunger Salty and overly processed foods should be avoided. Salty foods increase the need for water and contribute to severe thirst during fasting, disrupting electrolyte balance. It's also advised to avoid fried foods as they cause indigestion and add burden to the digestive system, consuming body energy and causing Ramadan fatigue. Adopting a healthy lifestyle now ensures you have longer and better energy during fasting. This is an essential part of health education that precedes preparation for Ramadan. Adjusting sleep and physical activity schedules is also necessary to prepare the body for fasting, ensuring fasting free of dehydration symptoms.

FAQs and expert answers on smart hydration before Ramadan

What are the signs of mild dehydration to watch out for? Symptoms of dehydration include dry mouth, feeling of Ramadan fatigue or lethargy, concentrated dark urine, and fasting headache. These are all warning signs that must be addressed immediately with smart hydration. Do sugary drinks like juices compensate for water? No, on the contrary. Sugary drinks may increase the feeling of extreme thirst and cause a rapid rise in blood sugar, which harms healthy fasting and leads to rapid fluid loss. The best is pure water and natural herbal infusions. How does hydration help in reducing severe hunger? The body sometimes confuses thirst signals with hunger. When you are well hydrated, false severe hunger signals decrease, ensuring you have extended energy during the fasting period and improving overall body energy. What is the ideal amount of water and how do I monitor hydration? To ensure preparation for safe fasting, you should aim to drink between 8 to 12 cups of water daily during the pre-Ramadan period. Remember that 20% of your need comes from foods. One of the main monitoring criteria emphasized by health and nutrition experts is the color of urine. If it's light yellow, this is a sign of ideal fluid balance. Effective hydration strategies: Distributing water and fluid-rich foods to achieve smart hydration, you should distribute water intake throughout waking hours. It is advised to associate drinking with steady habits: a cup after waking up, a cup before each meal, and a cup after every prayer. Also, incorporating water-rich foods is essential. Foods like cucumber, lettuce, and watermelon contribute 20-30% of your daily water need, which enhances natural hydration and helps avoid thirst. Preparing for Ramadan is an integrated process that starts with smart hydration. Experts like Dr. Magdy Samaha pointed out the importance of this pre-training. Start today by implementing a smart water drinking strategy. When you enter the holy month with an ideal fluid balance, you'll find that healthy fasting becomes much easier. Prepare yourself for 2026 with a healthy and active lifestyle, and avoid Ramadan fatigue and extreme thirst.

* All articles published on this blog are sourced from various websites and are provided for informational purposes only. They should not be considered as confirmed studies or accurate information. Please verify the information independently before relying on it.

Similar ARTICLES

Iron Deficiency in Pregnancy Explained
Iron Deficiency in Pregnancy Explained
Pregnancy increases iron requirements because the body is building extra red blood cells, expanding blood volume, and supporting the placenta and the baby’s growth. By mid to late pregnancy, blood volume can rise substantially, which dilutes hemoglobin and can make low iron more noticeable. Iron is also needed to form hemoglobin, the protein that carries oxygen to tissues. When iron stores are low before pregnancy, the body has less reserve to meet these new demands, so deficiency can develop quickly. Not all tiredness in pregnancy is caused by iron deficiency, but iron status is one of the most common and actionable factors. Diet alone may not cover the increased need, especially for people who start pregnancy with low ferritin, follow restrictive diets, have frequent nausea that limits food intake, or have short intervals between pregnancies. Understanding the “why” helps frame the rest of care: screening, prevention, and treatment are aimed at keeping oxygen delivery efficient for both mother and baby while reducing avoidable complications.
Green Grapes for Summer Wellness
Green Grapes for Summer Wellness
Green grapes are often treated as a simple snack, but their value is in the details: high water content, natural sugars that are easy to portion, and a mix of plant compounds concentrated in the skin. Compared with many summer sweets, a bowl of grapes offers sweetness with hydration and micronutrients in the same bite. That combination matters in hot months when appetite shifts toward lighter foods and people unintentionally reduce their intake of vitamins and minerals. What makes green grapes a practical “daily fruit” is their convenience and consistency. They require no peeling, cook time, or special preparation, and they keep well when stored correctly. For families, they are also easy to pack for work, school, or travel, which increases the chance of choosing fruit over processed snacks. The goal is not to treat grapes as a cure-all, but to recognize them as a reliable option that supports routine nutrition during summer.
Fillers During Pregnancy What Medicine Says
Fillers During Pregnancy What Medicine Says
Most dermatologists and obstetricians take a cautious position on cosmetic fillers during pregnancy. The main reason is not that fillers are proven harmful, but that high-quality evidence in pregnant people is limited. Ethical and practical constraints mean clinical trials rarely include pregnant participants, so doctors cannot rely on the same level of safety data available for the general population. In medicine, when benefits are optional and data are incomplete, the default recommendation is to postpone. Another factor is that pregnancy changes the body in ways that can affect both results and side effects. Blood volume increases, fluid retention is common, and the immune system shifts. These changes can make swelling more noticeable and can alter how the face looks from month to month. A filler result that seems balanced early in pregnancy may look different later due to natural puffiness, weight changes, or hormonal skin shifts. Clinicians also consider the “risk stack” around the procedure, not only the filler material. Even if a product is considered biocompatible, the appointment may involve topical anesthetics, disinfectants, possible antibiotics if complications occur, and stress or pain responses. Each additional exposure adds uncertainty. Because fillers are elective, many physicians prefer to minimize avoidable variables until after delivery and the early postpartum period. Finally, doctors often prioritize predictable care pathways. If a complication such as a vascular issue, infection, or severe inflammation occurs, treatment may require medications or procedures that are less desirable during pregnancy. The possibility is low, but the consequences can be complex, which reinforces the conservative approach.
Natural Ways to Ease Leg Fluid Retention
Natural Ways to Ease Leg Fluid Retention
Leg fluid retention is a buildup of excess fluid in the tissues, most often around the ankles, feet, and lower legs. It can show up as swelling that worsens later in the day, tight shoes or socks, and a feeling of heaviness. A common sign is “pitting”: when you press a finger into the swollen area for a few seconds, a dent remains briefly. Some people notice shiny skin, reduced ankle definition, or sock marks that look deeper than usual. Not all swelling is the same. Temporary swelling after a long flight, a salty meal, or standing for hours is common and often improves with simple habits. Ongoing swelling that appears most days, keeps returning, or is paired with other symptoms needs more attention. Track patterns for one week: time of day, what you ate, how long you sat or stood, and whether one leg is more swollen than the other. This simple log helps you identify triggers and decide whether you should seek medical advice. Natural strategies work best when the cause is lifestyle-related, such as prolonged sitting, low activity, high sodium intake, or mild circulation sluggishness. If swelling is new, rapidly worsening, or clearly one-sided, do not rely on home measures alone. The goal is to reduce fluid pooling, support circulation, and lower dietary factors that encourage water retention.
Smart Summer Hydration for Kids
Smart Summer Hydration for Kids
Children lose water faster than adults in hot weather because their bodies heat up quickly and they often keep playing without noticing thirst. A child’s sweat response and body surface area make fluid loss more significant relative to their size, especially during outdoor activities, sports camps, or long car rides. Air-conditioned spaces can also contribute by drying the air and reducing the natural reminder to drink, while salty snacks and sugary treats increase the need for fluids. Dehydration in summer is not only about water. When kids sweat, they lose electrolytes such as sodium and potassium that help the body maintain fluid balance. If a child replaces sweat losses with only small sips of water or waits until they feel very thirsty, they may already be behind. The risk rises during heat waves, when schedules change, and when families travel and routines get disrupted. The practical takeaway for parents is to treat hydration as a planned routine, not a reaction to thirst.
Time nutrition.. A 'new secret' for better health and weight loss
Time nutrition.. A 'new secret' for better health and weight loss
Temporal nutrition, also known as time restricted eating, centers on when you eat, not only what you eat. It explores how meal timing aligns with the body’s internal clock to influence metabolism and health. The approach involves confining daily calories to a consistent eating window and extending the fasting period outside it. Aligning intake with natural rhythms can support energy balance, glucose regulation, and sleep health. Why timing may matter for health and weight management Your internal clock governs key processes from hormone release to digestion. Eating in sync with this rhythm can support weight management and may reduce disease risk. Aligned meal timing can help stabilize blood glucose and blood pressure. Regular schedules may improve sleep quality and daytime energy. Structured eating windows can complement diet quality for weight loss.
A Practical Plan for Kids’ Screen Eyes
A Practical Plan for Kids’ Screen Eyes
Digital eye strain in children is usually a mix of tired focusing muscles, reduced blinking, and long periods of close-up viewing. Parents often notice frequent eye rubbing, squinting, headaches after homework on a tablet, or a child who avoids reading right after screen time. Some children complain that letters look blurry for a few minutes when they look up from a device, or they say their eyes “burn” or feel dry. It helps to separate eye strain from other issues. If symptoms happen mainly after screens and improve with breaks, the trigger is likely viewing habits. If a child consistently sits very close to the TV, struggles to see the board at school, or has headaches even on low-screen days, an uncorrected vision problem may be involved. Also watch for light sensitivity, persistent redness, or one eye turning in or out; these are not typical “just screen fatigue” signs and should be assessed by an eye-care professional. A useful approach is to keep a simple two-week log: when screens are used, for how long, and what symptoms appear. This gives you a clear baseline and makes it easier to see whether changes like better lighting or shorter sessions are actually working.
A Practical Reset for Overthinking
A Practical Reset for Overthinking
Overthinking is usually a process issue, not an intelligence issue. It shows up as repetitive mental loops: replaying conversations, forecasting worst-case outcomes, or trying to find a perfect decision with incomplete information. A useful first step is to label what is happening in real time. Instead of “I’m failing,” name the pattern: “I’m ruminating,” “I’m catastrophizing,” or “I’m searching for certainty.” This small shift reduces emotional intensity and makes the next step practical. Track your triggers for one week with a simple log. Note the situation (meeting, message, deadline), the theme (health, work, money, social), the time of day, and what you did next (scrolling, asking for reassurance, delaying a task). Many people discover predictable patterns: overthinking spikes when they are tired, hungry, under-caffeinated or over-caffeinated, or after long stretches of screen time. The goal is not to analyze every thought, but to identify the conditions that repeatedly start the loop. Also separate “thinking” from “problem-solving.” Thinking becomes productive when it leads to a decision, a plan, or a next action. If you have spent 10–15 minutes and you are still circling the same points, you are likely in rumination. Treat that as a cue to switch tools rather than to push harder.
Flaxseed Benefits for Women
Flaxseed Benefits for Women
Flaxseed is a small ingredient with an unusually dense nutrition profile, which is why it shows up in many evidence-based diet patterns. Two components make it especially relevant for women across life stages: alpha-linolenic acid (ALA), a plant-based omega-3 fat, and lignans, naturally occurring compounds that act as antioxidants and are studied for their interaction with hormone metabolism. Flaxseed also provides soluble and insoluble fiber, plus minerals such as magnesium and manganese. From a practical standpoint, flaxseed is versatile and easy to add to everyday meals without changing the overall diet. Ground flaxseed mixes into yogurt, oatmeal, soups, and baked goods, while whole seeds can be sprinkled on salads for texture. The key detail is that many of flaxseed’s nutrients are more available when it is ground, because the hard outer shell can pass through the digestive tract intact. For women trying to improve diet quality with minimal effort, flaxseed offers a high “nutrient return” per spoonful.
Pregnancy With Low Vitamin D
Pregnancy With Low Vitamin D
Vitamin D is more than a “bone vitamin.” During pregnancy it supports calcium and phosphorus balance, which helps build the baby’s skeleton and teeth, and it also contributes to normal muscle and immune function for the mother. Low vitamin D is common because modern routines limit sunlight exposure, many people use sunscreen daily, and dietary sources are relatively few. Pregnancy can reveal the gap because needs rise and blood tests become more frequent. When vitamin D is low, the body may struggle to keep calcium levels steady without drawing more from the mother’s stores. That can increase the likelihood of muscle aches, fatigue, and bone discomfort, symptoms that can be mistaken for “normal pregnancy changes.” For the fetus, adequate vitamin D supports healthy bone mineralization and growth. The goal is not to chase very high numbers, but to reach a safe, sufficient range guided by your clinician and your lab results.
Body Recomposition Made Practical
Body Recomposition Made Practical
Body recomposition is the process of reducing body fat while increasing or preserving muscle mass, so your weight on the scale may change slowly even as your shape improves. It differs from a classic “cut” (fat loss with some muscle loss risk) or “bulk” (muscle gain with some fat gain). In practice, recomposition is most realistic for beginners, people returning after a long break, and those who have higher body fat to start with. It can also work for trained people, but progress is usually slower and requires tighter control. The key idea is that fat loss and muscle building respond to different signals. Fat loss depends mainly on overall energy balance over time, while muscle gain depends on resistance training, adequate protein, recovery, and a sufficient training stimulus. Recomposition aims to create a small calorie deficit or near-maintenance intake while keeping training quality high and protein consistently elevated. This combination helps your body use stored energy from fat while still having the building blocks and stimulus to maintain or add muscle. A practical way to think about it is “improving the ratio.” If your waist measurement decreases, strength numbers rise, and progress photos show more definition, you are likely recomposing even if body weight stays similar. That is why tracking should focus on multiple indicators, not just the scale.
Korean Diet Basics for Weight Loss
Korean Diet Basics for Weight Loss
The “Korean diet” for weight loss usually refers to a way of eating inspired by everyday Korean home meals rather than a single strict program. It tends to be built around rice or other grains in modest portions, plenty of vegetables, fermented foods such as kimchi, soups, and lean proteins like fish, tofu, eggs, and small servings of meat. Meals are often structured with several side dishes, which can increase variety without relying on heavy sauces or large portions. For weight loss, the practical appeal is that many traditional-style meals are relatively high in fiber and water content (soups, vegetables, stews), which can support fullness. Another common feature is the use of strong flavors from garlic, ginger, chili, scallions, and fermented pastes, helping food feel satisfying without needing a lot of added sugar or fat. However, not every modern Korean dish is “diet-friendly.” Fried chicken, sugary drinks, and heavy cheese-based street foods can be calorie-dense. The weight-loss version focuses on home-style patterns and portion control, not on copying trending restaurant items.
Coffee Timing Around Breakfast
Coffee Timing Around Breakfast
Coffee is not just a drink; it is a mix of caffeine and bioactive compounds that affect alertness, digestion, and blood sugar. The same cup can feel “perfect” on one day and uncomfortable on another because timing changes how your body absorbs caffeine and how your stomach responds. Before breakfast, caffeine reaches the bloodstream faster for many people, which can make the energy boost feel stronger but also increase the chance of jitters or stomach discomfort. After breakfast, absorption is often slower, and the meal can buffer acidity and reduce sudden spikes in stimulation. Timing also interacts with your daily routine. If you drink coffee very early and then delay eating, you may unintentionally replace breakfast with caffeine, which can lead to mid-morning hunger and overeating later. If you drink it after a balanced meal, coffee becomes an add-on rather than a substitute. The “best” choice depends on your digestive sensitivity, sleep quality, stress level, and what you eat in the morning.
By clicking the SUBSCRIBE button, you are agreeing to our Privacy & Cookie Policy If you want to unsubsribe the marketing email, please proceed to our privacy center.
Download The ICN App
Download on the App StoreDownload on Huawei AppGalleryGet it on Google Play
FacebookX (Twitter)InstagramYouTubeLinkedInTikTokthreadsSnapchat
Nobar Trading Investment Company (PLC)
Stock Information on the Amman Stock Exchange
Follow Us
qr
© 2005-2026 ICN. All Rights Reserved.