6 Days to go

Day 6

We have very few days left for Ramadan. How is your water intake?

Do you remember your initial goal? It should be between 2.2 to 3 litres depending on your age, gender, body type and health conditions.

Important Reminders:

  • Since this year we have about 6 – 7 hours a night this Ramadan (for those in North America) try drinking 1 cup every hour after you break your fast.
  • Even if you have to get up from your sleep, I urge you to complete your minimum water intake.
  • Keep an alarm or reminder (even if you are awake) that alerts you every hour to drink water. Do you remember the reasons we forget to drink water?

How to know you are getting enough?

Look at your urine: if it is light yellow and clear it usually means that you are well hydrated. Dark yellow, strong smelling urine is a sign of dehydration.

Many foods have water, even hot tea, without added sugar, can be counted towards you total water intake. Eg. Herbal Teas, Green Teas, Peppermint tea. However, more than half of your fluid needs should be met by pure water, without any chemicals added or additives.

Don’t like plain water? Try these options:

  • Sparkling water without additives (eg. La Croix)
  • Make mini-ice cubes from 100% fruit juice, and add that to plain water
  • Soak water with fruit or veggie slices overnight:
    • Sliced cucumber and/or lemon
    • Sliced strawberries, cantaloupe and oranges (does not count as a fruit serving)
  • Coconut water can be a safe option, unless you have hyperkalemia (high potassium)


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