Water-Drinking Mistakes in Ramadan Saudi Arabia

Hidden Thirst During Ramadan

During the holy month of Ramadan, daily routines change drastically, especially in Saudi Arabia, where long fasting hours coincide with high temperatures in many regions, along with a different dietary pattern and irregular sleep schedules.

Although fasting itself is a great act of worship with proven health benefits, many fasting individuals suffer from annoying symptoms such as headaches, fatigue, lethargy, dry mouth, mood swings, and poor concentration.

The problem?
In most cases, the cause is not fasting itself but common mistakes in drinking water during Iftar hours.

This article highlights the most common daily mistakes in drinking water during Ramadan in Saudi Arabia and explains how these habits lead to increased dehydration and fatigue, along with practical solutions based on simple scientific principles.

Why Drinking Water Is a Real Challenge During Ramadan in Saudi Arabia

Before discussing the mistakes, it is important to understand the context:

1. Relatively long fasting hours

2. Hot and dry weather in most areas

3. Higher fluid loss due to sweating

4. Heavy reliance on Ramadan drinks instead of water

5. Rich and salty meals

6. Limited physical activity at times, or intense exercise without adequate fluid replacement

All these factors make hydration during Ramadan in Saudi Arabia a sensitive matter, and even a small mistake can directly affect energy levels and overall health.

Mistake 1: Drinking Large Amounts of Water at Once After Iftar

Many fasting individuals believe that the best way to combat dehydration is to drink several glasses of water immediately at Iftar. Although this habit seems logical, it does not actually provide effective hydration.

The body cannot absorb large amounts of water quickly. When water enters the body rapidly and in excessive quantities, cells cannot utilize it properly, and the excess is treated as surplus.

In this case, the kidneys expel a significant portion of the water quickly through urine, causing much of it to be wasted without contributing to body hydration or reducing thirst.

The result is an uncomfortable feeling of fullness after Iftar, possible digestive disturbances such as bloating or heaviness, and persistent thirst throughout the night.

The healthy solution is to divide water intake into regular intervals from Iftar to Suhoor, starting with one or two glasses at Iftar, then continuing gradually. This allows the body to absorb water efficiently and achieve real hydration, reducing fatigue during fasting.

Mistake 2: Relying on Ramadan Drinks Instead of Water

One of the most common habits during Ramadan in Saudi Arabia is relying on drinks like Tamarind, Qamar Al-Din, Vimto, and sweetened juices instead of drinking water.

Although these drinks are refreshing, most are high in sugar, which increases urine output and fluid loss, raising thirst instead of quenching it.

Continuing this habit can lead to faster dehydration, noticeable energy fluctuations, headaches, and lethargy during the day.

The healthy solution is to make water the primary source of fluids between Iftar and Suhoor, consume Ramadan drinks in moderation, reduce sugar content, or replace them with diluted natural juices so that they refresh without causing dehydration.

Mistake 3: Ignoring Water Intake Between Iftar and Suhoor

Many fasting individuals only drink water at two key times—at Iftar and before Suhoor—then go for long hours without fluids. This exposes the body to extended dehydration periods and makes it difficult to meet the daily water requirement.

This habit often leads to severe morning fatigue, headaches, and poor concentration during the day.

The practical solution is to distribute water intake at regular intervals, such as drinking a glass every 30–45 minutes, linking it to daily routines like after prayers, after meals, or before sleep, and keeping a water bottle nearby to facilitate consistent hydration.

Mistake 4: Neglecting Water During Suhoor

Suhoor is not just a meal; it is the first line of defense against dehydration during fasting. However, many fasts only take a sip or two of water, focus solely on food, or replace water with stimulating drinks like coffee and tea.

These habits often lead to severe thirst during fasting hours, early headaches, and noticeable drops in concentration and energy.

It is recommended to drink at least 2–3 glasses of water during Suhoor, spaced appropriately before the call to prayer rather than all at once, and reduce coffee and tea consumption to allow the body to store water and benefit from it throughout the day.

Mistake 5: Drinking Ice-Cold Water

In hot weather, many people drink ice-cold water thinking it will quench thirst faster and provide immediate refreshment. However, this habit may backfire.

Ice-cold water can cause stomach contractions and slow digestion, and it does not improve hydration as effectively as expected. For some, it may even cause discomfort or cramps.

The best solution is to drink water at a moderate temperature, slightly cold if preferred, allowing the body to absorb it efficiently and achieve stable hydration without stressing the digestive system.

Mistake 6: Consuming High-Sodium Foods Without Water Compensation

Popular Ramadan foods like fried items, pickles, ready-made soups, and fast food often contain high levels of sodium, which directly affects fluid balance during fasting.

High sodium intake can cause fluid retention but also increase thirst and feelings of fatigue during the day.

To mitigate these effects, it is advisable to reduce salt intake, balance meals with fresh water-rich vegetables, and increase water consumption after eating, helping restore fluid balance and reduce dehydration and fatigue.

Mistake 7: Believing Coffee and Tea Replace Water

Although coffee and tea are fluids, their caffeine content acts as a diuretic, increasing fluid loss instead of replenishing it.

As a result, thirst may not be felt immediately, but dehydration symptoms gradually appear as headaches, irritability, and decreased concentration.

The solution is to limit coffee and tea intake, avoid consuming them on an empty stomach, and drink a glass of water for every cup to maintain hydration and fluid balance during fasting.

Mistake 8: Exercising Without Adequate Fluid Replacement

Many fasting individuals exercise during Ramadan, either right before or after Iftar, without replacing lost fluids.

This habit can lead to significant fluid and electrolyte loss, causing fatigue, dizziness, and reduced endurance.

To avoid negative effects, it is recommended to drink water before and after exercise, divide water intake into smaller intervals rather than drinking large amounts at once, and pay attention to the body’s thirst signals to ensure adequate hydration during exercise and fasting.

Mistake 9: Ignoring Dehydration Signs

Dehydration symptoms are not always obvious. Many people mistake fatigue, headaches, or dry mouth for minor discomfort, while in reality, they are important indicators of insufficient fluids.

Other common signs include decreased concentration and dark-colored urine, indicating the body urgently needs hydration.

To prevent worsening dehydration, it is advised to monitor urine color regularly, not wait until severe thirst appears, and maintain a daily hydration routine spread over Iftar and Suhoor hours.

Mistake 10: Not Calculating the Body’s Actual Water Needs

Daily water needs vary depending on weight, activity level, and environmental temperature. A person with intense physical activity or living in hot regions requires more water than someone with low activity or in moderate climates.

Thus, drinking a random number of glasses may not meet the body’s actual requirements, leading to dehydration and fatigue.

The ideal solution is to estimate daily needs based on lifestyle, increase water intake on hot days, and distribute drinking over Iftar and Suhoor to ensure continuous and effective hydration.

How Dehydration Affects the Body During Ramadan

Dehydration affects more than just thirst; it impacts multiple body systems and functions. It can strain the kidneys, increasing the risk of kidney stones or electrolyte imbalances, slow digestion, and cause heaviness after meals. It also reduces concentration and negatively affects mood, causes dry skin, and lowers physical performance and daily activity efficiency.

On the other hand, maintaining good hydration enhances energy, improves mental clarity, makes fasting more comfortable, and protects the skin and overall body function, ensuring a healthier and more balanced Ramadan experience.

Smart Water Routine During Ramadan in Saudi Arabia

To ensure effective hydration, a practical daily routine is recommended:

• Drink 2 glasses of water at Iftar

• 1 glass after Maghrib prayer

• 1 glass after the meal

• 1 glass after Tarawih prayer

• 1 glass before sleep

• 2 glasses during Suhoor

This routine helps gradually replenish fluids, ensures continuous hydration, reduces thirst and fatigue during fasting, and maintains energy and overall health throughout the day.

Conclusion: Healthy Fasting Starts with Water

During Ramadan, the real challenge is not abstaining from food but managing water intake wisely during Iftar and Suhoor. Proper fasting is directly linked to how the body compensates for lost fluids during the day.

Avoiding common mistakes in water consumption in Saudi Arabia, such as relying on sugary drinks, drinking large amounts at once, or neglecting water at Suhoor, is essential for:

1. More comfortable fasting: keeps the body hydrated and reduces fatigue, headaches, and lethargy.

2. Higher energy throughout the day: water is the true fuel of the body, and regular hydration maintains activity and concentration.

3. Better kidney, digestive, and skin health: proper hydration reduces kidney strain, maintains body balance, and gives the skin radiance and vitality during Ramadan.

To achieve this, choosing a pure and reliable water source, such as Abaar water, is a smart step. Abar provides pure, clean water free from contaminants, helping the body absorb fluids efficiently and ensuring real, continuous hydration throughout fasting hours.

Water is not a minor detail in Ramadan fasting…
It is the essential pillar of balanced and healthy fasting, and having Abaar water alongside a daily hydration routine makes the Ramadan experience more comfortable, active, and vibrant.