During Ramadan, staying hydrated and minimizing thirst are crucial, as you cannot drink water during daylight hours. Here’s a list of 10 hydrating foods to include in your Suhoor (pre-dawn meal) or Iftar (evening meal) that can help you stay hydrated throughout the day:
Also read: 10 Nutritious and Delicious Foods to Energize Your Ramadan Fasting
Watermelon is an excellent choice for staying hydrated during Ramadan, as it contains approximately 92% water. This fruit is also packed with essential nutrients, such as vitamins A and C, potassium, and antioxidants like lycopene. Consuming watermelon at Suhoor or Iftar can help you feel refreshed and maintain your hydration levels throughout the day.
Cucumbers have an impressive 95% water content, making them a perfect hydrating food during Ramadan. They are low in calories and high in essential nutrients, such as vitamin K, potassium, and antioxidants. Including cucumbers in your salads or as a side dish can help keep you hydrated and feeling refreshed during the fasting period.
These delicious berries are not only a tasty treat but also contain about 91% water, making them a great choice for hydration. Strawberries are also rich in essential nutrients, such as vitamin C, manganese, and antioxidants. Adding strawberries to your Suhoor or Iftar can provide a natural source of hydration and a burst of flavor.
Oranges are known for their high vitamin C content, but they also contain around 87% water, making them a hydrating food choice during Ramadan. Consuming oranges can help keep you refreshed and provide essential nutrients like fiber, potassium, and various antioxidants. Enjoy oranges as a snack or add them to your salads or desserts for a hydrating and flavorful twist.
Cantaloupe is a nutritious and hydrating melon with approximately 90% water content. It is rich in essential nutrients, including vitamins A and C, potassium, and antioxidants like beta-carotene. Adding cantaloupe to your Suhoor or Iftar meals can help you stay hydrated and provide a natural source of energy during the fasting period.
Tomatoes are a versatile and hydrating food option, with around 94% water content. They are rich in essential nutrients like vitamins A, C, and K, potassium, and antioxidants like lycopene. Including tomatoes in your salads, sandwiches, or cooked dishes can help keep you hydrated and support overall health during Ramadan.
7. Greek yogurt
Although not as high in water as fruits and vegetables, Greek yogurt is still a hydrating and nutritious option for Suhoor or Iftar. It contains a moderate amount of water, along with protein, calcium, and probiotics that support gut health. Consuming Greek yogurt can help keep you feeling full and hydrated while providing essential nutrients to support your body during the fasting period.
8. Leafy greens
Spinach, lettuce, and other leafy greens have high water content and are packed with essential nutrients like vitamins A, C, and K, iron, and fiber. Including leafy greens in your Ramadan meals can help maintain hydration levels, support digestion, and provide a range of health benefits.
9. Bell peppers
Bell peppers, whether red, yellow, or green, are crunchy and colorful vegetables with around 92% water content. They are an excellent source of vitamins A and C, potassium, and antioxidants. Incorporating bell peppers into your meals during Ramadan can add both flavor and hydration, helping you feel refreshed and energized.
10. Coconut water
While it is technically a beverage, coconut water can be a beneficial addition to your Iftar meal. It is a natural source of hydration, electrolytes, and sugar, which can help replenish your body after a day of fasting. Drinking coconut water during Iftar can support hydration and provide essential nutrients to keep you feeling your best throughout Ramadan.
Remember to drink plenty of water between Iftar and Suhoor to further help with hydration during the fasting period. It’s also a good idea to avoid foods high in salt or caffeine, as these can contribute to dehydration.