What to Eat for Sehri: Less Thirst and Hunger Till Iftar (Video)

2:12 min

Read the full written guide: What to Eat for Sehri: Less Thirst and Hunger Till Iftar →

In this video we break down the best foods to eat at sehri so you stay hydrated and keep hunger at bay during long summer fasts. You’ll learn the four-part plate, sample combos and simple swaps. We also share a practical water-drinking plan and a quick tip that makes a big difference. This is lifestyle advice, not medical guidance.

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Transcript

Feeling parched by noon? Here’s a simple sehri swap that works.

Feeling parched by noon? Here’s a simple sehri swap that works.

Sehri Hydration Hack

We'll show you a simple sehri combo that beats thirst and hunger, and reveal the single trick that makes all the difference.

Hot Ramadan Challenges

When Ramadan falls in summer, days stretch to fifteen hours, heat saps fluids, and salty foods or strong chai pull water out faster, leaving you parched by midday.

Nightly Fluid Goal

Aim for roughly two to two and a half litres of fluid between iftar and sehri; if you work outdoors or sweat a lot, add a bit more.

Four-Part Sehri Plate

A balanced sehri plate has four components: a slow-release carbohydrate like whole-wheat roti, oats or dalia; a protein such as eggs, dahi, milk, lentils or chickpeas; a teaspoon of healthy fat; and a water-rich side like cucumber, tomato or kheera raita.

Easy Sample Combos

Here are a few easy combos: two eggs with two rotis, a small bowl of dahi and sliced cucumber; forty grams of oats cooked in milk with a banana and five almonds; a cup of dal with two rotis and a serving of kheera raita; or a lighter plate of one roti, two eggs, raita and a small apple.

Swap Salty for Watery

Swap the salty staples: replace a butter-laden aloo paratha with a plain roti brushed with a teaspoon of ghee and an egg; swap achar and namkeen for a fresh cucumber-tomato salad with lemon juice; cut the sugar in pheni-milk by half and keep an egg for protein.

Cucumber Power

A cucumber is about ninety-five percent water, so a bowl of kheera raita at sehri is like chewing a drink.

The one game-changer

The one game-changer is to add a water-rich side, cucumber, tomato or kheera raita, so you sip fluid throughout the meal, keeping thirst at bay and energy steady.

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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.

Nothing on The Care Online is medical advice. Traditional practices are described as tradition, not as fact. Take a persistent or serious concern to a qualified professional. See how videos and posts are made on our methodology page.