What to Drink Between Iftar and Sehri for a Healthier Ramadan
Author: Dr. Zara Yameen, Consultant Dietitian/Nutritionist at Physio Resource
As the sun sets over Lahore, the smell of samosas and pakoras fills the air. This is a time for reflection and community. For people living in Lahore, the long and warm days can be very challenging. The combination of fasting for a time and Lahore’s high humidity can make us feel tired slow and give us headaches.
As a Consultant Dietitian at Physio Resource, I want to help you deal with these challenges. To have a spiritually uplifting Ramadan it is not just about what you eat, but also about how you drink water during the non-fasting hours.
Here is a plan to help you drink water in a way that’s good for your body especially for people living in Lahore.
The “Lahori” Hydration Dilemma
Lahore’s weather is a mix of heat and high humidity. When you fast, your body loses water and important minerals like electrolytes through sweat. By the time it is time to break your fast your body is a little dehydrated.
You might feel like drinking a lot of water at Iftar. Do not do that. It can be too much for your kidneys. You will end up going to the bathroom a lot and losing important nutrients. The goal is to drink water in a slow way.
The Iftar Starter: Breaking Your Fast Smartly
Your body needs something after a long day of fasting. Start with water that’s not too cold and something that gives you quick energy. The Sunnah Starter is a way to start. Eat three dates. Drink a glass of water. Dates give you sugar to give you energy without making your blood sugar go up.
The Electrolyte Booster is also an idea of drinking sugary drinks. Try these:
- Namkeen Lassi is a traditional Punjabi drink that helps your body get back the sodium and potassium it lost during the day. You can make it by mixing yogurt with water, roasted cumin powder and black salt
- Fresh Lemonade with Mint is also a choice. Squeeze a lemon into water add a pinch of salt and some crushed mint. Do not use syrups
The Dinner Window: Replenishing Stores
- After Maghrib prayers you will have your meal. This is a time to eat foods that help you stay hydrated
- Eat foods that have a lot of water in them like cucumber and tomato salad. Add some fruits like watermelon or oranges. These foods are not just fillers they help your body keep water for a time
- Do not drink much chai. We love our evening chai in Lahore. Caffeine can make you lose water. Limit it to one cup after dinner. Switch to herbal teas like chamomile or ginger tea
Also read: How to Use Chia Seeds to Lose Belly Fat
The Night: The Sipping Strategy
- This is the time you have to drink water. The goal is to drink water in amounts, not a lot at once
- The 8-Ounce Rule is an idea. Drink an 8-ounce glass of water every hour between Isha and bedtime
- Coconut Water is also a choice. If you can drink a glass of coconut water after Taraweeh prayers. It has a lot of potassium and magnesium
- Hydrating Herbal Infusions can also help. Soak. Fennel seeds in water overnight and drink it slowly before you sleep. It helps with digestion. Gives you nutrients slowly
Sehri: Your Hydration Anchor
- Sehri is the important meal to help you stay hydrated. What you eat at Sehri determines how thirsty you will feel the day
- Do not eat foods that’re high in salt and grease like bun kabab. They will make you very thirsty the day
- Choose foods that’re complex carbohydrates, like oats, whole wheat roti or brown rice. They give you energy for a time
- Always eat yogurt at Sehri. It has a lot of water and probiotics that help your stomach and prevent problems
- The Sehri Drink, like thandai or milk is also a choice. It has protein and calcium that help your body keep water
Quick Dos and Don’ts for Lahore Residents
| Dos | Don’ts |
| Do drink water at room temperatureDo sip water slowly throughout the night Do add a pinch of salt to your Sehri meal Do eat fruits that have a lot of water in them | Do not drink ice- water at Iftar. It can hurt your system Do not rely on sodas or rooh afza syrups. They can make you more tired Do not eat fried foods at Iftar. They can make you sweat more Do not drink much caffeine at Sehri |
A Note from Dr. Zara
Hydration during Ramadan is not a race; it is a long run. Listen to your body. If you feel dizzy or your urine is dark yellow, you need to drink water. At Physio Resource, we know how hard it can be to live in Lahore. If you have health problems like diabetes, high blood pressure or kidney stones, talk to us to make a plan that’s just for you.
I hope this Ramadan brings you health, peace and happiness.
Dr. Zara Yameen
Consultant Dietitian/Nutritionist Physio Resource, Lahore
You can visit Physio Resource or book an appointment online for a diet plan.
Contact us
Physio Resource
Phone No: 0304-4283442
Address: 93-A1, Gurumangat Road, Gullberg, III Lahore
