How to Stay Hydrated and Maintain Urinary Tract Health During Ramadan

Ramadan is a time of spiritual reflection, community, and self-discipline. But let’s be honest—it’s also a time when your body starts sending you SOS signals by mid-afternoon. Dry mouth, fatigue, and that unmistakable craving for water can make fasting a challenge. While fasting is a beautiful act of devotion, it can also lead to dehydration, especially during longer summer days or in warmer climates. And here’s the kicker: dehydration doesn’t just leave you feeling parched—it can also put your urinary tract health at risk. Yes, we’re talking about UTIs (urinary tract infections), the uninvited guests that nobody wants. But don’t worry; we’ve got you covered! In this blog, we’ll explore how to stay hydrated, protect your urinary tract, and make the most of Ramadan without compromising your health. 

Fasting, Dehydration and UTIs

During Ramadan, Muslims abstain from food and drink between dawn (Suhoor) and sunset (Iftar). Depending on the geographical location and season, fasting hours can be long, sometimes exceeding 15 hours. This extended period without water intake can lead to dehydration, especially if adequate fluids are not consumed during non-fasting hours. Common symptoms of dehydration include thirst, fatigue, dizziness, and dark-colored urine.

Research shows that even mild dehydration can reduce urine output, allowing bacteria to linger in the urinary tract and increasing the risk of UTIs. The urinary tract relies on a steady flow of fluids to flush out bacteria. When you’re dehydrated, this natural defence mechanism weakens, creating an environment where harmful bacteria like E. coli can thrive. For women, who are already more prone to UTIs due to anatomical factors, this risk is even greater.

Tips to Stay Hydrated and Maintain Urinary Tract Health During Ramadan

Staying hydrated and keeping your urinary tract healthy during Ramadan doesn’t have to be a struggle. Here are some practical, research-backed tips to help you thrive:

1. Hydrate Strategically During Non-Fasting Hours

The key to staying hydrated during Ramadan is to make the most of the hours when you can eat and drink. Aim to drink at least 8-10 glasses of water between Iftar (evening meal) and Suhoor (pre-dawn meal). Don’t chug all your water at once—space it out to allow your body to absorb it effectively. Start by drinking 1 to 2 glasses at Iftar, continue sipping water throughout the evening, and have another 1 to 2 glasses at Suhoor.

Pro tip: Add a slice of lemon or cucumber to your water for a refreshing twist. Lemon is rich in citric acid, which can help prevent kidney stones and support urinary health.

2. Choose Water-Rich Foods

Incorporate water-rich foods into your meals to boost hydration. Fruits like watermelon, oranges, and strawberries are excellent choices. Vegetables such as cucumbers, celery, and lettuce also have high water content. These foods not only hydrate but also provide essential vitamins and minerals to support overall health.

3. Limit Caffeine and Sugary Drinks

While that cup of tea or coffee might be tempting during Suhoor, caffeine is a diuretic that can increase fluid loss and worsen dehydration (Maughan & Griffin, 2003). Similarly, sugary drinks can spike blood sugar levels and leave you feeling thirstier. Reducing consumption of these beverages during non-fasting hours can help maintain better hydration. Opt for herbal teas or water instead.

4. Monitor Your Urine Colour

The color of your urine is a simple and effective indicator of your hydration status. Light yellow or clear urine typically signifies adequate hydration, while dark yellow urine may indicate dehydration. Monitoring this can help you adjust your fluid intake accordingly. 

5. Avoid Salty and Spicy Foods

Consuming high-sodium or spicy foods can increase thirst and may lead to dehydration. It's advisable to moderate intake of such foods during Suhoor and Iftar to help maintain hydration levels.

6. Maintain a Balanced Diet Rich in Fibre

A diet high in fibre from whole grains, fruits, and vegetables supports digestive health and can aid in maintaining hydration. Fibre helps retain water in the digestive system, contributing to overall fluid balance.

7. Break Your Fast with Water and Dates

Traditionally, Muslims break their fast with dates and water. This practice is beneficial as dates provide natural sugars for energy, and water helps rehydrate the body. Starting with water ensures that you begin replenishing fluids immediately after fasting. 

8. Prioritise Cranberry and Elderberry for UTI Prevention

Cranberries are a well-known natural remedy for UTIs. They contain compounds called proanthocyanidins (PACs) that prevent bacteria from adhering to the urinary tract walls. Elderberries, on the other hand, are packed with antioxidants that support immune health and reduce inflammation.

This is where Berdi by Route2Health comes in. Berdi is a powerful cranberry and elderberry extract designed to support urinary tract health and prevent UTIs. It’s the perfect addition to your Ramadan routine, especially when dehydration risks are high.

Conclusion

Ramadan is a time of spiritual growth and self-discipline, but it shouldn’t come at the cost of your health. Dehydration is a common challenge during fasting, and it can have serious consequences for your urinary tract health. By following the tips outlined above—strategic hydration, water-rich foods, and the use of Berdi by Route2Health—you can stay hydrated, protect your urinary tract, and make the most of this holy month.

Remember, your health is a blessing, and taking care of it is an act of worship. So, this Ramadan, prioritise hydration, embrace healthy habits, and let Berdi be your partner in urinary tract health.

FAQs

1. How much water should I drink during non-fasting hours in Ramadan?

Aim to drink at least 8-10 glasses (approximately 2-2.5 liters) of water between Iftar and Suhoor to maintain adequate hydration. 

2. Can I drink caffeinated beverages during Ramadan?

While you can consume caffeinated drinks, it's advisable to limit them as they can have diuretic effects, potentially leading to dehydration.

3. What foods help with hydration during Ramadan?

Watermelon, cucumbers, oranges, and strawberries are excellent hydrating foods.

4. How does Berdi by Route@Health help with UTIs?

Berdi contains cranberry and elderberry extracts that prevent bacteria from adhering to the urinary tract and boost immune health.

5. Can fasting during Ramadan cause UTIs?

Yes, fasting can lead to dehydration, which reduces urine output and increases the risk of UTIs.