Ramadan Hydration: 8-10 Glasses Plan & One Simple Habit (Video)

Transcript

Can you stay hydrated with just 8-10 glasses between iftar and sehri?

Can you stay hydrated with just 8-10 glasses between iftar and sehri?

Ramadan Water Plan

In this video you'll get a clear, easy-to-follow water plan for Ramadan, and at the end I'll reveal the single habit that makes staying hydrated effortless.

Target Glasses

Most healthy adults aim for about eight to ten glasses, roughly two to two-half litres, spread across the evening. That's the sweet spot for normal days, and you can add a glass on hot or sweaty days.

Target Volume

If you gulp a litre at sehri, your kidneys will quickly push most of it out as urine, often before Fajr. Sipping slowly lets your body absorb the water into tissues, keeping you truly hydrated.

Why Sip, Not Gulp

Here’s a simple schedule: start after iftar with one or two glasses, then another before taraweeh, and finish with two glasses after prayers. Aim for five to six slots total, each with one to two glasses.

Simple Schedule

What counts fully? Plain water, milk, lassi, thin daal, soups, and water-rich fruits like cucumber or watermelon. Drinks with caffeine or a lot of sugar, like chai, coffee, or cola, only count a little because they can increase urine output. Also, a small glass of sharbat counts, but watch the sugar.

Plain Water Carries Load

Remember, plain water carries the load; everything else is just a side dish and keep it handy.

The One Key Habit

The one habit that guarantees you meet your goal is to use a single marked bottle, fill it once after iftar and top it up later, so you never have to count glasses in your head.

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Read the full guide

The full guide is on thecareonline.com. General information only, so check with your doctor for your own case.