UAE medical doctors on one of the best water-rich meals for 2026
By mid-afternoon in Ramadan, the indicators creep in, a uninteresting headache, heavy eyelids, irritability, that unmistakable dry-mouth fatigue. More typically than not, the guilt is greater than starvation, it is dehydration.
The excellent news: You simply want just a little good planning and technique, between Iftar and Suhoor, so that you could keep hydrated, regular and energized all through the fasting day.
Here’s what medical doctors and dietitians say really works.
First: Hydration is technique, not quantity
For starters, probably the most widespread errors throughout Ramadan is making an attempt to drink massive quantities of water unexpectedly. Staying hydrated steadily all through the night is way more practical than chugging liters at Iftar. Instead, purpose to sip fluids step by step, persevering with this strategy via Suhoor.
Dr Jimmy Joseph, Specialist in Internal Medicine and Diabetology at Aster Specialist Medical Centre, advises that almost all adults goal round 2–2.5 liters of fluids between Iftar and Suhoor, adjusting for components comparable to physique dimension, exercise degree, and the local weather. This gradual, constant strategy helps the physique take up water extra effectively and retains you feeling energized all through the fasting day.
2–3 glasses at Iftar
1–2 glasses later within the night
2 glasses at Suhoor
Slow, constant consumption is healthier absorbed and helps stop daytime complications and fatigue.
What to keep away from: The drinks that work in opposition to you
Choose your drinks rigorously. And, skip the caffeinated drinks, sugary sodas, nonetheless irresistible they may be.
As Dr Ruhil Badiani, Consultant Family Physician and Medical Director at Cornerstone Clinic, explains, “They either dehydrate the body or cause rapid sugar spikes that worsen fatigue. Drinks that are high in artificial sweeteners can also increase bloating and digestive discomfort during fasting hours.”
The energy of water-rich meals
Hydration would not come from water alone. What’s in your plate is simply as vital.
Dr Joseph notes that fruit and veggies with excessive water content material assist fluid stability and cut back the chance of cramps and weak spot. “Water remains the best choice, but hydration can also come from foods with high water content such as watermelon, cucumber, oranges, berries, yogurt, and soups. Adding balanced electrolytes through natural foods like bananas or lightly salted meals supports fluid retention and reduces the risk of cramps and weakness,” he explains.
Add these to your Ramadan desk:
Watermelon
Cucumber
Oranges
Berries
Yogurt
Light soups and broths
Many of those meals include over 85 per cent water, whereas additionally offering electrolytes and fiber. Coconut water may also assist replenish potassium and sodium naturally. Lightly salted meals, which aren’t overly salty, might assist fluid retention carefully.
Suhoor: construct a slow-burn basis
Hydration works finest when paired with balanced diet. As Dr Badiani explains find out how to go about it: Choose the slow-release carbohydrates at Suhoor, comparable to oats, complete grains and beans. It retains the glucose steady for longer. “Staying indoors during peak heat, pacing physical activity and incorporating light stretching or walking later in the evening conserve energy. Adequate protein at both meals prevents muscle fatigue and keeps energy levels more stable throughout the day.”
To keep away from vitality crashes, your Suhoor ought to embrace:
· Slow-release carbohydrates (oats, complete grains, lentils, beans)
· Lean protein (eggs, Greek yogurt, legumes)
· Healthy fat (nuts, seeds, avocado)
· Complex carbohydrates, particularly fiber-rich ones, launch glucose step by step, serving to keep steady blood sugar all through the day.
Protein additionally helps stop muscle fatigue and retains you satiated longer. It additionally helps metabolic effectivity.
Just a few good Suhoor combos:
· Oats with chia seeds, nut butter and banana
· Whole wheat toast with avocado and boiled eggs
· Greek yogurt with nuts and berries
· Lentil soup with complete wheat crackers and olive oil
Iftar: Eating nicely with out feeling full
Breaking your quick correctly units the tone for in a single day hydration.
Dates with water and some nuts
Followed by balanced meals with protein, complicated carbs and greens
Grilled hen with rice and steamed greens
Brown rice with salmon and spinach
Whole wheat wraps with hummus and grilled greens
Avoid heavy fried meals, which might worsen lethargy and disrupt digestion.
Eating slowly additionally helps your physique take up vitamins higher and prevents overeating.
Preventing complications and triggers
One of crucial suggestions for a smoother fasting expertise is correct hydration. Drinking sufficient water between Iftar and Suhoor is vital, nevertheless it’s not nearly amount, the way you drink issues too. Sipping water steadily all through the night, relatively than gulping massive quantities without delay, helps your physique take up fluids higher and keep hydrated for longer, explains Dr Badiani.
Fasting may also make caffeine withdrawal extra noticeable. If you usually eat loads of espresso or tea, lowering your consumption step by step a couple of days earlier than Ramadan can stop complications and irritability in the course of the day.
For those that are vulnerable to migraines, extra precautions may help. Maintaining a constant sleep schedule and avoiding very sugary meals at Iftar can cut back the chance of complications. Combined with regular hydration and cautious caffeine administration, these habits make it simpler to remain comfy and alert whereas fasting.
Lakshana is an leisure and way of life journalist with over a decade of expertise. She covers a variety of tales—from neighborhood and well being to psychological well being and provoking folks options. A passionate Ok-pop fanatic, she additionally enjoys exploring the cultural affect of music and fandoms via her writing.
